ya know the kind in a pyramid stand all different sizes...
and ive been using them to do bicep curls, tricep lifts behind my body kinda holding the weight and on my knees lifting the weight backwards and behind me with a straight arm and also lifting weights with arms held out sideways up and down and also holding weight with both hands behind my head and lifting it up and down..
are these the most effective ways to use them?
i want to tone and also create new muscle if possible.. i can do about 10 reps before my muscles ache... but the next day i cant feel it... am i doing enough or with heavy enough weights?