biceps

>>42673569
Skull crushers are a tricep exercise, curls and chin ups are your best bet for biceps. Focus on eccentric overload and eventually you'll start seeing gains.

>>42673569
Also a homegym friendo here

Get yourself a pull up bar for £20 off Amazon, they are sturdy and they won't kill you, I've had mine for 5 years.
Also buy yourself a dip belt, or do what I did for years, use an old leather belt to attach weight to.

Weighted chin-ups did more for my biceps than any other exercise. I remember when I started incorporating them I could only barbell curl 35kg for 10 reps, I dropped barbell curls for weighted chin ups for a few weeks, working up to 1plate for 5 reps, focusing on the eccentric and concentric parts of the movement. After a few weeks I went back to that barbell curl as I was going out and wanted a pump, 35kg felt light as fuck and I had got the strength to do 40kg x 8.

Long story short: Weighted chin ups.

>>42673645
problem is that i have a realyl low ceiling, like low enough to where the door frame and the ceiling touch so i cant get a pullup bar to hook on the door frame :/

>>42673661
People on /fit/ always have the weirdest houses I swear

dunno then m8 soz ¯\_(ツ)_/¯

>>42673569
biceps are so fatigue resistant you can just hit them at the end of every training session, after you do all your other shit just do a few sets of a curl variant

>>42673645
weighted chins are good but if you want the biggest arms possible, hit biceps directly

>>42673678
its pretty normal but the only door frames i have are all off the hallway, and the hallway has a soffit built down so the duct work for our ac....i can hook it on the inside of the rooms but that means that i will be smashing my head on the ceiling each time i pull up :/ fucking gay

how much do you think i should be going up in weight each workout with my curls? i was doing 5lbs per workout but that was a little to fast i think....or od i just stay at a weight for a few weeks then go up about 5lbs

>>42673661
how about outside the house or a garage? Maybe invest into a wall mounted bar if possible, pull ups and it's variations are just a really good exercise to be missing out on.

>>42673701
yea i know i need to figure something out :/

till then ill just stick to curls for biceps and scullcrushers for tris

different anon here, I'm looking to build biceps as well. I'm thinking of adjustable dumbbells (10-15kg each) for home use. So far I've only used 5kg fixed dumbbells. Would I make good gains with 10 or 15kg weights?