Dumbbell sets/reps/weights

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tetris179
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Report Thread starter 6 days ago
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Hi,
I don't know how to organise the number of sets, reps and the weight of the dumbbells in my home workouts.
For progressive overload, how should I increase them and how often? When should I stop simply increasing them and do something different?
For example, in my bicep curls, I can do 3x9 5kg at the moment (17 years, 6 foot, 66kg). Where do I go from here?
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mnot
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Report 6 days ago
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(Original post by tetris179)
Hi,
I don't know how to organise the number of sets, reps and the weight of the dumbbells in my home workouts.
For progressive overload, how should I increase them and how often? When should I stop simply increasing them and do something different?
For example, in my bicep curls, I can do 3x9 5kg at the moment (17 years, 6 foot, 66kg). Where do I go from here?
Well it really depends what you want to achieve.
Id look to incorporate more exercises such as

Lateral raises (thumbs forward, in & out)
Front raises
Crossover lat-lifts
Shoulder press
chest press
Tricep lifts (dumbbell behind head, lift over the top)
dumbell snatch

You could do cross body combine exercises for example:
do a set of squats then without rest do chest press (this activates different muscle groups and pushes the body as you'll need to send blood to both groups simultaneously).

It really depends what you want to achieve. But if your 6 ft im imaging you can end up lifting quite a lot more then 5kg 3x9. I think you can also work on pushing up the weight. You can push to your limit in reps, then the next set downgrade the mass...
Last edited by mnot; 6 days ago
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