How to get bigger arms and chest at home?
I only have a pair of dumbbells (can change the weight on them though), and a pull up bar. I've started to try getting bigger arms (biceps mainly, tri's and forearms would be nice too). The thing is I have heard I have to use as heavy dumbbells as I can lift in order to increase muscle size, but when I did this I strained one of my arms pretty bad. Anyway, can you guys advise me on what weight to use, and how to prevent injuries, eg some stretches for me to do?
And what exercises are there to get my biceps bigger apart from regular bicep curls and hammer curls and chin ups? (note I only have dumbells and chin up bar).
Also, how do I stretch the muscles used during chin ups in order to prevent me straining those as well?
One other thing, is creatine going to boost muscle size increases if I take it on work out days? How often should I work out my arms and chest?