4 sets x 6 reps = 24 reps High to moderate intensity. There are many different exercises you can do, and the weight can be easily adjusted to meet your needs. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Dumbbells are especially effective, because as well as working the main muscles, they also require numerous stabilizing muscles to help out. 1. Keep a journal recording how many reps of each exercise you did, the weight you chose for that exercise, and your feelings about whether it was too light, too heavy, or just right. Dr. Phillip tells “The New York Times” that with light weight, 15 to 20 reps should cause muscle fatigue for muscle growth and strength. Reps to Shoot For. Most ideal for strength goals, but also suited for building muscle. This set contains 2 x 1kg, 2 x 2kg and 2 x 3kg neoprene coated dumbbells in a handy stand, so you can create your own home gym (or just stash them behind the sofa or in your wardrobe! Palm Springs Dumbbell Set. So if you don't have to expend extra effort to do the 2x3kg weights for hundreds of reps, it's time to move to something heavier. Half of the subjects lifted heavy weights—75 to 90 percent of their one-rep maximums for each exercise, lifting to failure, which usually meant they performed 8 to 12 reps per set. Kilograms (kg) Pounds (lb) Age Range. Focusing on muscular endurance means choosing weights that allow you to train for at least 15 reps. Let's take a closer look at the three training protocols. Strength training means choosing weights that allow you to train in a rep range of 1-6. 3 sets x 8 reps = 24 reps Always choose the weight that’s right for you. I don't know how many reps you do with your sets but i do a 5x5 for bench and on barbell flat bench i end with 190 and with dumbells I'll end with 85's, though I have gotten 85's up 7 times on the last set two weeks ago. Ok well, I've only got 3kg weights at the moment so I'm just wondering how many reps I should be starting with. Most ideal for strength related goals. Building muscle mean choosing weights that allow you to train in a rep range of 8-12. 3 sets x 5 reps = 15 reps High intensity. Thats around where I'm at I'd say. Determining what constitutes as “light weight” is dependent on how many reps it takes you to fatigue. So if you easily do 300-450 reps with the 3kg weights… 3 sets of 12 reps w/ 8-9kg or body weight on rings. Weight Unit. I've been doing push ups 3 times a week, 3 sets, 25 reps a set, though, I can't seem to improve this, so I'm wondering if the weights will help? Using dumbbells can be a great way to workout at home or at the gym. Listen to your body to decide what’s right for you. You want to feel your muscles exerting effort when lifting but not so much that you risk injury. Thanks. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. using a bench, hold the dumbbells with a slight bend in the elbow and lower down until you feel a slight stretch in your chest and then raise back up without touching the dumbbells together at the top. Gender ♂ Male ♀ Female. 5 sets x 5 reps = 25 reps High to moderate intensity. Exercise 10: Dumbbell flys or ring flys. But it really varies from person to person. Beginner: Reps 20 Weight: 1-2kg Intermediate: Reps 20 Weight: 2-3kg Advanced: Reps 20 reps plues 20 pulses Weight 4-5kg Area trained: Shoulders Holding a dumbbell in … If you're looking for a handy set of dumbbells with a stand, look no further! The 2009 literature review also noted that older adults may see more benefit from some workouts with heavier dumbbells and fewer reps. So you might do one week of resistance training sessions using 10-pound dumbbells for shoulder presses and doing eight to 12 repetitions. 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