Dumbell

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Hey guys! I have one 10-pound dumbell at home and I do bicep curls for 20 minutes each day. I do 10 on with my right hand and 10 on my left and continue to do so for 10-12 minutes straight with no break. I then take a 30-45 second break and do it over again for another 10-12 minutes. Now, the reason why I have one dumbell is because I only bought one :p And the reason it is 10 pounds is because I am not that strong and I can only go up to 10 pounds for an intense (short to no break) workout. Can I still build bicep muscle over time? (Also, please don't ask me why I don't go to the gym or anything:p)
 
Sorry to disappoint you but all you're doing is getting more endurance in your biceps.
Most people's bodies react best to 8-12reps with about 3 sets.

And sorry but, why don't you go to a gym??

(Yes I am internet stalking you :p)
 
^^^ What do you mean? I do 10 reps on each arm, with makes 20 rep together, which makes one set. I do 5-6 sets (20 reps, 10 on each arm - which takes 10-12 minutes, without breaks). That doesn't help me build bicep muscle?
 
To gain muscle mass you must lift heavy weights with few reps.

Using lighter weights and doing more reps will increase your endurance, not your size.

It is like comparing a 10000m runner with a 100m runner -

The 10000m runner will be slim and have a lot of endurance

Whereas the 100m runner will have a much more athletic physique.

The 10000m runner runs for a long time

The 100 m runner runs for a short-intense time.

It does sort of reflect what I am saying.

Also you will get stronger and gradually your muscles (biceps) will have adapted to lifting the same amount of weight.
 
Yes, you can build-up your muscles to a fair degree over time -- like a blacksmith who hammers a lot builds up decent, strong arms. Diet & genetics will play roles in this, so to increase size, make sure you've got an appropriate nutrition & rest plan going (& ask Who's my daddy?... mom too... some folks gain more easily than others, but you won't know exactly where you stand until you try).

You could also do some triceps exercises with that one dumbell (& many other exercises as well)... add some calisthenics (with & without your dumbell) & you could become fairly fit overall. You don't need a gym (there's nothing wrong with going to a gym, it's just that a gym membership isn't a prerequisite to muscle-building).

Bill Pearl has a book called "Keys to the Universe" with thousands of old dumbell & barbell exercises... I'm reasonably certain that you'll find many good uses for that one 10# dumbell by reading his book; check out:
 
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^^^ Thanks! And also, can you please name some triceps exercises that I can do with just one dumb bell?
 
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