[kanoakavirus]

lmao the last time i went to the gym on my own i tried 100kg on the bench think its only 5 kg more then i can max, but got it down to my chest and i couldn't even budge it, the owner came over and lifted it up onto the rack with one hand.... felt so stupid lol.

[kanoakavirus]

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grey: 6.5kg x 2 = 13kg
black: 10kg x 2 = 20kg
=33kg gonna try curl it later once ive cleaned my room lol

[mrdaveyk]

keep good form!

if you edge your back on the first rep stop, its pointless

training biceps is all about the stretch rather than the amount lifted

[Dave Hybrid]

Originally Posted by kanoakavirus http://www.youtube.com/watch?v=yW-VKUEexq4 grey: 6.5kg x 2 = 13kg black: 10kg x 2 = 20kg =33kg gonna try curl it later once ive cleaned my room lol

LOL, i could probably curl 100KG with one rep, but what is the point.

It doesn't build muscle, strength or tone.

Try doing 6-8 lifts with perfect form then rest 1 min then do again then rest 1 min then a 3rd time.

Then post the weight....

[Mike0001]

Try this instead:

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It's freeware! LoL

[kanoakavirus]

can only do 5 reps with 33kg :( but i still got around 9 years to catch up on ya dave ;)

[mrdaveyk]

daves right though dude, plus dont do the :( about it, because progress i progress

just keep to a good weight with 2.5kg progressions everyweek, thats what i do, that is with perfect form by the way, form is everything if you want to target that bicep!!

vary between a barbell and dumbbells aswell, along with different curling techniques, hammers preachers etc

what i do is start with a weight i can lift for 10 reps, then bump the weight up by say 2.5kg and do 8 reps then add another 2.5kg and do six reps and then another 2.5kg until failure

you may find with gradual weight progression you will hit a wall and cant lift anymore after a few weeks, about 10, this is where you drop the weight by about half of what your are lifting and start again, call it what you want, wall or plateau, either way, its all about small progression and form!

[kanoakavirus]

Thanks for the advice mrdaveyk.