[Chronist]

I want to get stronger in the minimum amount of time possible (2 months or 3 months). Anyone's got a good workout routine to use with dumbbells?
P.S. I also do push ups and sit ups.

[Scoobiedoobiedo]

At a gym or at home?
What weight do they go up to?

[Chronist]

(Original post by Scoobiedoobiedo)
At a gym or at home?
What weight do they go up to?

At home, I just bought them yesterday, I want to start with 10 kg and work my way up.

[kka25]

Reading.

[Rish7]

Arms: Bicep Curls, Hammer Curls, Overhead Tricep Extensions
Chest: Chest Press, Chest Fly
Shoulders: Military Press, Lateral Raises, Front Raises, Shrugs.
Legs: Lunges, possibly Squats although they are easier with a barbell IMO.


Maybe add pull-ups into your routine to get your back into the equation so at least you'll be balanced?

[Chronist]

(Original post by Rish7)
Arms: Bicep Curls, Hammer Curls, Overhead Tricep Extensions
Chest: Chest Press, Chest Fly
Shoulders: Military Press, Lateral Raises, Front Raises, Shrugs.
Legs: Lunges, possibly Squats although they are easier with a barbell IMO.


Maybe add pull-ups into your routine to get your back into the equation so at least you'll be balanced?

How many reps should I do? I heard heavy weights and low reps are best but how much is "heavy" and how many reps are "low rep"?

[Rish7]

(Original post by Chronist)
How many reps should I do? I heard heavy weights and low reps are best but how much is "heavy" and how many reps are "low rep"?

Typically, heavy weight/low reps are for building size. In which case you're looking for about 6-8 reps per set. Heavy weight is defined by your strength, so you should be using a weight which allows you to complete 6-8 reps but these 6-8 reps should really test you.

So let's say for example you start with a 10kg dumbbell. Do 6-8 bicep curls, how does it feel? If you feel you can do more reps, then the weight is too low. Increase it and see how you get on with a higher weight. If you cannot complete 6-8 reps with 10kg then it is too heavy and it would be advisable to lower the weight.

One piece of advice I would give you is to concentrate on your form rather than the weight you're lifting. Correct form is crucial, I have friends who'd rather lift a marginally heavier weight but lose their form which I disagree with.

[kka25]

(Original post by Rish7)
Typically, heavy weight/low reps are for building size. In which case you're looking for about 6-8 reps per set. Heavy weight is defined by your strength, so you should be using a weight which allows you to complete 6-8 reps but these 6-8 reps should really test you.

So let's say for example you start with a 10kg dumbbell. Do 6-8 bicep curls, how does it feel? If you feel you can do more reps, then the weight is too low. Increase it and see how you get on with a higher weight. If you cannot complete 6-8 reps with 10kg then it is too heavy and it would be advisable to lower the weight.

One piece of advice I would give you is to concentrate on your form rather than the weight you're lifting. Correct form is crucial, I have friends who'd rather lift a marginally heavier weight but lose their form which I disagree with.

Well deserve +rep.

[dominicjohnson]

(Original post by Rish7)
Typically, heavy weight/low reps are for building size. In which case you're looking for about 6-8 reps per set. Heavy weight is defined by your strength, so you should be using a weight which allows you to complete 6-8 reps but these 6-8 reps should really test you.

So let's say for example you start with a 10kg dumbbell. Do 6-8 bicep curls, how does it feel? If you feel you can do more reps, then the weight is too low. Increase it and see how you get on with a higher weight. If you cannot complete 6-8 reps with 10kg then it is too heavy and it would be advisable to lower the weight.

One piece of advice I would give you is to concentrate on your form rather than the weight you're lifting. Correct form is crucial, I have friends who'd rather lift a marginally heavier weight but lose their form which I disagree with.

I would definitely second that. Especially the bit about form. There's this instructor at the gym who's obsessed with form, and for a good reason. If your form's good, it reduces the risk of injury, and does a better job at building your muscles IMO

[SEHughes]

You're not going to get strong with just dumbbells unless you incorporate them into a broader routine of barbell and/or bodyweight exercise.

[Chronist]

(Original post by SEHughes)
You're not going to get strong with just dumbbells unless you incorporate them into a broader routine of barbell and/or bodyweight exercise.

I do push ups, sit ups and squats.

[Steevee]

Add yourself some Kickbacks and close handed press ups for Triceps.
Concentration curls for Biceps.
Also, if you have enough weight with the dumbells you can add bent over rows or upright rows for Shoulders/Back, though you have to be very careful with form when doing them with dumbells and not a bar.

[SEHughes]

(Original post by Chronist)
I do push ups, sit ups and squats.

Add chin ups.

Work on progressing to harder and harder variation of bodyweight exercises.

[Cupid Stunt]

Sellotape them to your wrists then run around your garden screaming, flailing, jumping and rolling for 10 minutes with a 1 minute rest. Do 5 phases of this every 48 hours and you'll not only be built like a gorilla in 3 months but you will also have the conditioning of one.

[Chronist]

(Original post by Cupid Stunt)
Sellotape them to your wrists then run around your garden screaming, flailing, jumping and rolling for 10 minutes with a 1 minute rest. Do 5 phases of this every 48 hours and you'll not only be built like a gorilla in 3 months but you will also have the conditioning of one.

I think your name says so much about you.