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I would like to know if 5kg dumbbell is enough to grow "big" biceps. Of course ,I know more kg can give faster results, but because I now re-start my workouts.I would like to start slow.I want to start doing 5kg (which is not much kg) to make a visible biceps.

Can that be possible?

I am doing it at night 100 per hand of 5 kg. (Every night!)

Is something better I can do for my biceps with 5kg?

The next month, I will go from 5 to 10 kg.

I don't want advice on how to build biceps with different ways - because I haven't right now anything. I want with 5kg to know how much time per day and how many sets I should be doing. One example I am doing 5kg 1 set each hand by 100. If I am doing 2 set it will be 200 per hand. I have heard that daily is not good to do "biceps",but because the "weights" are not much, at my view I can do. Any idea on that issue?

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    I think you should read this answer. fitness.stackexchange.com/a/36236/31261 It includes rep ranges that are ideal for hypertrophy. You simply do not want to be working out that light if you can do 100+ reps in one set. You want to be within 1-2 reps of failure after 6-12 reps for hypertrophy. If you aren't near that range, you are working out with improper weight if you want to maximize muscle growth. A few side notes, working the same muscle every night is bad. Let it rest 48 hours between. Also, diet and sleep are more important than the workout. – Eric Warburton May 3 at 23:12
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    Another relevant question: fitness.stackexchange.com/questions/43133/… – David Scarlett May 4 at 1:10
  • @EricWarburton thanks for the response ,my english are not so good but if I got it right you mean that I must do 1 or 2 reps of 100 each hand (it mustn't be 5kg-it must be more kg so it will be hard to lift ) and after I must do 6 reps of 100 until 12 reps .somewhere between there.. – Yun.kon May 4 at 8:08
  • or you mean that ,I must do lets say with 25kg 1 -2 reps and after to take 15 kg for 6-12 reps? I didn't got it because my enlgish are not good to get it. I get in the answer to but the pdf is missing.The answers are based on their example.Because I wrote a different case I don't know if you answer on that or not . – Yun.kon May 4 at 8:10
  • What I am saying is that you need to lift more than 5kg. Find a weight such as 10-15 kg where you can only lift it 6-12 times per arm. As you get stronger, you will need to increase the weight even more. David is correct, current research says there is a larger hypertrophic range than just 6-12. I gave you that range because it is important that you know you must use heavier weights. As his answer states you really shouldn't be able to do 30+ reps or you are missing out on muscle gains. It is a solid answer that you should read as well. – Eric Warburton May 4 at 14:56

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