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Dumbbells - How Many, what and when

Finally got my Christmas present through the post today, a set of dumbbells and various weights that I can add or remove.

I got a few questions though.

How heavy should I make them (how do I know which is the right weight for me to start off with).

What exercises should I do with them?

How often should I use them?

When should I add more?

Thanks

Reply 1

chris101

All depends on what you want to do and how much you eat.
Do you want to tone up or bulk up to get bigger mucles?

Reply 2

Chumsky

OP

chris101

All depends on what you want to do and how much you eat.
Do you want to tone up or bulk up to get bigger mucles?

Bulk up deffinetly.

I don't eat alot, and understand i'm gona have to eat more if I wana make any decent progress.

Reply 3

chris101

Right then you will need to eat 4-5 times a day ( every 3-4 hours) and have a minimum of 20grams or protein in each meal.
You would need to find out the right amount according to your heigh and weigh, but this is on average. Have minimum fats and have an average amount of carbs also.

Since your bulking up use your dumbbells with the most heaviest weight you can lift without causing any damage. 6reps and 3-4 sets should be enough for a muscle group per day if you are trying to bulk.

Try working your biceps and shoulders one day, and tricep and chest 2 days later.
Leave the 6th day for cardio, legs and stomach.

Here you go - http://www.exrx.net/Lists/Directory.html
All dumbell excerises for all muscle groups can be found on there.
Detailed guide on how to performe them as well.

Reply 4

arktos

go for 7.5-10kg for each arm, do normal dumbell curls, palms facing away from you, hold your shoulders steady and isolate your bicep, hammer curls are pretty good, palms facing to your side. An excellent one is overhead french press, hold about 5-7.5 kg above your head in one arm and control the weight as you bend your elbow to let it fall nearly parralel to, and behind your back then lift it back up again with just that arm. remember when the triceps start to go, they're really done for, dont overload them.
Also, if you have the argos weights, deduct about 2.5 kg from them.

Reply 5

KoRnMaNiaC

Make sure you do HEAVY SQUATS, DEADLIFTS AND BENCH PRESSES. These are the basic COMPOUND MOVEMENTS that are proven to build mass. They release massive amounts of growth hormone and testosterone aiding in muscle development allround your body. Keep in the 6-10 REP RANGE. If you reach 9/10 add MORE WEIGHT! Keep adding 2lb every time you work out.

Lots of information on www.bodybuilding.com should get you sorted m8

Get some good whey protein as well and make sure you get 1.5g-2gx your body weight in lb. For example 150lb get 300g of protein a day. Spread through even meals each day.

Ask if u need any more help

Reply 6

chris101

Can I just mention what I found really really good for my triceps were push ups. I started by doing 10 a set and in the end I was doing 20 a set.
While performing them I would do 20 hands wide apart and then after some rest 20 hands closely together.

Make sure you do them slow and not fast, as thats what I found that really made the difference.

Reply 7

JayD

1

300g of protein sheesh. That seems vast. Consdierin RDA for a male 15-18 years is only 59g. The body cannot store excess protein so will excrete large amounts of that. If you were a pro bodybuilder fair enough but this guys talkin bout doin some bells.

Reply 8

KoRnMaNiaC

JayD

300g of protein sheesh. That seems vast. Consdierin RDA for a male 15-18 years is only 59g. The body cannot store excess protein so will excrete large amounts of that. If you were a pro bodybuilder fair enough but this guys talkin bout doin some bells.

Yes it may seem like a lot but if he wants to gain mass then this is the truth.
High Calorie High Protein diets build muscle. To build muscle you need a calorie excess. If you get those extra calories from carbs (this will cause an insulin spike
and cause fat gain) although i advocate eating carbs dont over do it eat good carbs like brown bread not chips. Fat calories well they're are good fat calories and bad fat calories you need some dietery fats but not a lot or else this will cause fat gain.

I advice you go to the teen section of the bodybuilding.com forums for more information.

EDIT. CHUMSKY how much do you weigh and how heavy are your dumbells?

Reply 9

Chumsky

OP

50Cent

EDIT. CHUMSKY how much do you weigh and how heavy are your dumbells?

Weight :: 54kg's :/ - Hence the need to bulk up!

Dumbells go up to 11.8kg on each hand.

Reply 10

KoRnMaNiaC

Chumsky

Weight :: 54kg's :/ - Hence the need to bulk up!

Dumbells go up to 11.8kg on each hand.

If you really want to bulk up i suggest you get more weights or a heavier set. You'll find squats and deadlifts will be very easy with those weights, these are one of the 2 most important exercises.

I have a 50kg Barbell and Dumbell set york fitness i think they sell them at argos dont no price though.

As for weight i think thats 108lb isnt it? Ill have to check. Therefore you should eat around 1.5-2g per lb of muscle 216g at most. In excess added to your diet.

Good whey protein site ; www.myprotein.co.uk cheap!

Reply 11

Chumsky

OP

50Cent

If you really want to bulk up i suggest you get more weights or a heavier set. You'll find squats and deadlifts will be very easy with those weights, these are one of the 2 most important exercises.

I have a 50kg Barbell and Dumbell set york fitness i think they sell them at argos dont no price though.

As for weight i think thats 108lb isnt it? Ill have to check. Therefore you should eat around 1.5-2g per lb of muscle 216g at most. In excess added to your diet.

Good whey protein site ; www.myprotein.co.uk cheap!

It's about 120lbs.

Reply 12

Chumsky

OP

Ok. Thanks for all the information guys.

As you can tell im a newbie to all of this.

So im getting the impression I need to ::

Eat loads 4-5 times a day. - Reckon I can acheive this.

Get plenty of protein. - If I weight 120lbs and I am 5 ft 9" then how much will I need?

Do squats and deadlifts - These possible with dumbbells?

All advice appreciated.

Thanks

Reply 13

arktos

squats, yes. geta cusion behind your back, against a wall, legs shoulder width apart far out enough to allow a perpensicular bend at the knee, make sure your feet are pointing staright out, have the Db's clasped in each hand, full weight.

Reply 14

chris101

Buy a barbell as well m8. You can emulate bench press with dumbbells but I found barbell to be an easier option in terms of ballance and proportion.

If money and space is not an issue, buy a bench and thats it your sorted.

With a bench, Barbell and Dumbbell youl be able to do all workouts that can be emulated on a machine.

The main part to weight lifting is motivation and sticking to the routine. If you can achieve this you will see gains within few week if your a new too all this.

Reply 15

Chumsky

OP

chris101

Buy a barbell as well m8. You can emulate bench press with dumbbells but I found barbell to be an easier option in terms of ballance and proportion.

If money and space is not an issue, buy a bench and thats it your sorted.

With a bench, Barbell and Dumbbell youl be able to do all workouts that can be emulated on a machine.

The main part to weight lifting is motivation and sticking to the routine. If you can achieve this you will see gains within few week if your a new too all this.

Ill take a look about buying a barbell, thanks.

Any idea where I can get routines from? I'd like somthing that tells me what to do each day and somthing which i can then repeat the next week. If you know any books or websites it would be appreciated.

Thanks.

Reply 16

gas_panic!

12

JayD

300g of protein sheesh. That seems vast. Consdierin RDA for a male 15-18 years is only 59g. The body cannot store excess protein so will excrete large amounts of that. If you were a pro bodybuilder fair enough but this guys talkin bout doin some bells.

Thats why you need to eat more small meals throughout the day so you are constantly feeding your muscles with protein they need to grow and repair themselves after you've worked them out.

Reply 17

Bis

1

jebus christ. the advice given here is completely awful. here is some advice: dont listen to the guys who posted. deadlifting with some light dumbells? thats gonna put on some serious mass!! :rolleyes:

Reply 18

Chumsky

OP

bis432

jebus christ. the advice given here is completely awful. here is some advice: dont listen to the guys who posted. deadlifting with some light dumbells? thats gonna put on some serious mass!! :rolleyes:

Care to elaborate on what I should be doing then?

Reply 19

arktos

just do some bicep curls and tricep extensions, thats all the DB's are for. bis is right, not gonna put on 'serious mass' with a christmas set of dumbells.

Dumbbells - How Many, what and when

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