[Pelefaifs]

fill a pillowcase with 1 kg of rice, and use that to workout with.

You want to work out the whole arm not only your biceps or else your arm will be out of proportion.

do overhead extensions(triceps) were u stand with feet shoulder-width apart, one hand on your hip and the other stretched straight up, holding the bag. you slowly bend your elbow, lowering the pillowcase down behind your back. try to keep your elbow aimed directly at the ceiling. extend your arm straight up. do 8-12 reps.

another exercise is the Hammer curl(biceps)
Stand shoulder-width apart, one foot slightly forward than the other. hold pilllowcase at hip height, arm straight. then slowly bend arm, keeping elbow locked into your side. Squeeze bicep, bringing the pillowcase back towards your shoulder. slowly lower the pillowcase back down to your side. Do 8-12 reps and change hands and repeat.

[Dildos]

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[bug_user]

No weights to curl?? no excuse! use paint cans , 5 gal bucket w/ water in it or isometrics !!whatever you can find!! Experiment w/ different things!!

[QwOpHGyZ]

Any pulling exercise will build biceps, but curling motions are best. Find a cardboard box about14" wide, and fill it with enough books or magazines to make it weigh 15 pounds.

Pick it up and hold it from the bottom with your elbows tucked close to your sides and your forearms straight out in front of you.

Without moving your upper arms, lift the box as high as you can, then lower it as low as possible without losing your grip on the box. That is one count. repeat the motion 10 times.

If you can't do 10 reps, remove a couple of books and try again. If 10 is too easy, add enough weight so you can just barely make the 10 count.

Do three sets of 10. Then wait at least two days before doing them again. This time, it should be easier. But don't do more than 10. Add a couple of books for the second 10.

If you are doing enough weight, your biceps should be a little sore the next day. Don't exercise them again until the soreness is gone.

Progressive weight increase is the key to muscle strength and size.

Cal Smith

PS. Don't ignore your tripceps. They comprise the biggest bulk of your upper arm. You work them with pushing motions. Pushups with your hands about 4" apart are good.

[Arkadiyas]

if u dont have a membership to a gym or dont have any workout materials at home? any tips on reps and stuff and what to eat and drink?

[aabbaDE]

pails of water