Been doing weights the last few weeks now. Leaving my ego at the door - I'm a small build kinda guy. I started off at 5kg then worked my way up to 10. I'm currently doing 8-12 reps of bicep curls, hammer curl and concentration curls but I'm beat after one set.. my arms can barely make 5 reps on the next set? Should I lower the weight? Also, is this routine ok for arms? My arms are not sore the next morning anymore after being totally beat the previous day.. should they be? What am I doing wrong 😣😣😣
I would very much recommend a comprehensive strength training program. It will give you much faster results all over your entire body, including your biceps.
The problem you're having is that doing some curls is not an effective way to build strength, at all. While curls are one of the most widely recognized strength exercises, they're arguably the most ineffective use of your time, or certainly in competition with others like the Smith machine and quarter squats.
Maybe you try something in addition, try to do 4 sets as much reps of chins you can, and after that do 5 sets of 20 reps with 5 kg of your curls. I bet you will be sore the next day. However, if you succeed in doing all 5 sets of 20 with 5kg, simply add 1 or 2 kg more so you have a new challenge. Good luck.
I'm currently doing 8-12 reps of bicep curls, hammer curl and concentration curls...is this routine ok for arms?
Cutting-edge research shows that curls are not the only exercise. Consider the addition of other movements, like overhead presses, Turkish get-ups, or "skullcrusher" tricep extensions.