I’m a beginner at working out at home. I use the weight machines at the gym and I do mostly cardio>
I have a set of dumb bells at home with adjustable weights on them. I’m looking for someone to give me some basic advice regarding sets and reps and specific weights for each set.
I know I could ask the lads in the gym, and I have before it’s just I only want to know one question ya know? When i ask them anything they launch into a big thing, i just wanna know regarding dumb bells. What weight I should use and how many sets and reps.
Cheers, any help is very much obliged.
OBAMA FOR USA
The first step to answering your question is trying to figure out what your goals are. If you want to get big and stronger, you’ll need to exercise with higher weight and shoot for between 6-8 reps. If you’re looking for lean muscle, try goin with higher reps and lower weight, 10-14 reps. You’ll be able to figure out how much weight to use after doing your first set. Your last 2-3 reps should be difficult and you should reach failure on the last rep. Hope the advice helps and gets you on the right track.
It’s not as simple a question as it seems.
There are lots of different exercises you can do with dumb-bells, and many different ’systems’ for combining the exercises.
Try a basic instructional book; you’ll find these in the ‘fitness’ section of your local bookshop. Follow the advice for a while, and try to notice what is working well and what isn’t.
You might want to work on your shoulders more than the book’s ’system’ suggests. Or you might want to include specific exercises to help with a particular sport. When you are familiar with the system you’ve started on, you can make careful changes, or try another book’s system.
Really, it doesn’t matter which system you try; if you haven’t done any weight training before, it’s really impossible to predict what exercises or methods your body will respond to most usefully.