As your strength increases, of course, the weight of dumbbells needs to increase. Otherwise, the effect is not good.

And when you say 8 to 12 times your weight, that means you can only reach 8 to 12 times your weight, which is suitable for muscle gain. And with the increase of practice and muscle strength, this weight will be longer.

If you only have a pair of dumbbells, it's not convenient, but you can do push-ups or pull-ups first, then do dumbbell bends immediately without rest, regardless of the number of times, and then rest for about 1 minute, then do it (push-ups or pull-ups first) and then do dumbbells.

We can only increase the intensity of training or go to the gym. ....

Pay attention to supplement protein.