Learn essential weight lifting exercise workouts such as the dumbbell biceps curl and what muscles it works in this free exercise video on weight lifting for beginners. Expert: Kirk Watt Bio: Kirk Watt is a fitness professional with over 12 years experience in personal training and nutritional guidance. He is also currently the Fitness Director for VISION FIT. Filmmaker: Traci Holsey
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#1 by temoor07 on December 29, 2009 - 8:09 am
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what if its not for begginers
#2 by supermario103 on December 29, 2009 - 8:50 am
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Having trouble making yourself perform full reps? Ask yourself this question: do you want full muscles or partial muscles?
#3 by n3rdbear on December 29, 2009 - 9:47 am
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lol at the face
#4 by FlowCraig on December 29, 2009 - 9:54 am
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i just did some wieght lifting
#5 by willieofroanoke on December 29, 2009 - 10:15 am
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Muscle hyperplasia is the formation of NEW muscle cells. Obviously from a weight training prospective, both are desireable. The micro tearing mentioned before plays a role in Hypertrophy. You body overcompensates to avoid future injury by not only repairing damaged muscle cells but by making more and bigger ones, thus they can hold more “fuel” calcium leaks less, etc. That’s why progressive resistance works.
#6 by willieofroanoke on December 29, 2009 - 10:55 am
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The actual goal of exercising is to stimulate muscle growth & increase strength. Increased strength is often more related to how many muscle fibers contract in any single contraction. This is a learned response controlled by the nervous system. The more nerve cells stimulated the more forcedful the connected muscle fibers can contract, thus the heavier weight they can lift.
Muscle growth is something else. Technically this is called muscle hypertrophy or muscle cell size increase.
#7 by willieofroanoke on December 29, 2009 - 11:17 am
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As you exercise, muscles use adenosine triphosphate (ATP) as their main energy source. New research shows muscle fatigue occurs due to tiny leaks of calcium inside the muscles. Since calcium is needed to contract muscle plus chemical byproducts are building up, this is what you feel along with tiny microfractures within muscle fiber. Delayed onset muscle soreness (DOMS) is felt 10-48 hours after exercising. This is normal and actually a good sign since you know you stressed muscle.
#8 by willieofroanoke on December 29, 2009 - 12:09 pm
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Merry Chrismas everyone!
Tally… you seem to be describing what many refer to as the “burn” of “pump” which can be both somewhat annoying and also drscribed as pleasurable, because your muscles are engorged with both blood and are retaining fluid. This is why you often see professional body builders “pumping up” back stage to maximize how they look. However if you over do it and work to failure where your biceps seem more painful, that is something else.
#9 by looijz on December 29, 2009 - 12:27 pm
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10 kg = 22 lbs
#10 by looijz on December 29, 2009 - 1:06 pm
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last week i saw a grandpa doing bench presses with over 220 pounds in my gym XD
#11 by Tally1992 on December 29, 2009 - 1:46 pm
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Great video mate. When I do my routine, my biceps feel knackered and exhausted. Like lifting heavy things can be difficult and they hurt when lifting a heavy weight.
Is this a good sigh, telling me that Im pushing them to a good limit and that?
#12 by iva666 on December 29, 2009 - 1:47 pm
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can this be done with only 1 Dumbbell ?
#13 by MegaBruceG on December 29, 2009 - 2:10 pm
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if someone here is looking for a way to cut weight then this is the only site that will help you: little(dot)im/fitxpert1 trust me, it helped me!
#14 by strathpol on December 29, 2009 - 2:35 pm
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No wait, I don’t know my math. (about 14lbs).
Ideally at least 6kg to 10kg in each dumbell.
#15 by strathpol on December 29, 2009 - 2:44 pm
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10lbs. 15 reps. 30 second break. 15 reps. 20 second break. 15 reps. 10 second break.
30 reps total. 1 minute rest total. 10lbs.
#16 by willieofroanoke on December 29, 2009 - 2:48 pm
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As a rough estimate a typical 16 year old in average shape probably should be able to curl at least a 20 pound dumbell. I’ve seen 11 year years olds easily handle 40′s. If you can’t handle that much weight at the start, don’t worry about it. In time you will if you keep at it. The only competition is yourself. You actually can take longer to get where you want if you try to lift too much when starting.
#17 by willieofroanoke on December 29, 2009 - 3:17 pm
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16fury… as a rough guide go to a gym or sporting good store where they have a bunch of dumbells, keep going heavier until you can barely do one curl with proper form. Now back off on the weight so it is about 65-80% of whatever that test weight was. That’s the weight you should start at. As far as reps, 6-10 per set is a good range. If you can easily do more, the weight is too light. Once the weight you use gets too easy, increase and repeat process.
#18 by willieofroanoke on December 29, 2009 - 3:40 pm
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Science recently has confirmed age has little to do with how much or how fast muscle growth can be enhanced. So it is never to late to start.
I can’t find the link, but some time back I saw a YouTube vid of some grandpa well into his 80′s showing up at the local gym daily, doing high rep bench presses over 200 pounds, squats, chin-ups the whole nine yards making guys half his age look like wimps.
#19 by xbox360king70 on December 29, 2009 - 4:22 pm
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What if I’m 5’3 and I still want to grow should I be doing this
#20 by 16fury09 on December 29, 2009 - 4:26 pm
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answer my question everyone i’m 16 years old how many reps should i do in every set…advise me …and how many pounds should i lift ..thanks
#21 by Dontlol2 on December 29, 2009 - 5:09 pm
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@Grk4Lyff sounds like you are saying that when you can’t lift a certain weight anymore you drop the poundage slightly and keep lifting ::repeated til you can’t curl your bare arm:: That is called training to exhaustion. I did it for body building and now martial arts since I need to be fully conditioned and I need to keep going at no matter how tired I get. Google “training to exhaustion” and learn if it is something that would help your current weight training goals.
#22 by willieofroanoke on December 29, 2009 - 5:28 pm
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While this video is about bicep curls, there are easily 50 or more bicep exercises. My point, mix it up and you likely will see more progess and faster. I like to alternate between bulking up and defining muscles. So every six weeks or so I switch between low number of high weight, low reps, then switch to lower weight but higher reps, then other times skip couting and just go to failure with a moderate weight.
#23 by willieofroanoke on December 29, 2009 - 6:25 pm
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There’s a method called muscle confusion. The concept is if you keep altering what you do you confuse the process that alters muscle fiber growth thereby stimulating muscle growth by forcing the body to over respond. Even if you go to failure in a short time your body figures out what the demand is and at some point muscle growth hits a plateau that’s tough to get past. You can minimize this negative effect by not doing the same old thing over and over. Even if you add weight & reps, no gain.
#24 by Grk4Lyff on December 29, 2009 - 7:22 pm
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guys just a question please,
is it better to do sets of dumbell curls with reps or just do the curls until you cant do any more? I find that I have worked my biceps better if i really push my reps to ther limit, and then possibly decrese the weight and again do as many as I can instead of following a set of reps to do in sets. Thanks hope it doesnt sound too confusing
#25 by The1personaltraining on December 29, 2009 - 7:51 pm
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