Hi, I just found out about the bicep workout called Dumbbell 21’s. I had a question for anyone who has tried this workout. How many reps of these should I do per workout?

Hi how many dumbbell curls should i do and how many sets? also how long will it take to see some changes? ive been doing some dumbbell curls and the next day my arm muscles are sore is this because its getting stronger or am i doing it wrong?

How many times should i do simple arm muscles dumbbell exercise in a day? and how many days in a week?

I know there are quite a number of ways to use a dumbbell to build muscle at different parts of the body.
Can anyone tell me as many ways as possible to use the dumbbell?
Thanks.

Okay, for muscle mass in the biceps, I do dumbbell curls. At the moment I am doing dumbbell curls with a 28 lbs dumbbell till failure (usually 6-8 reps)
How many sets should I do?? How much rest in between each set also?
Thank you.

I want to grow up bigger bicep.I have two 20 pounds of dumbbell and I do 20 reps of 8 sets of dumbbell curls three days a week,am I over training please suggest me.