Building muscle mass will require the use of heavier weights and lower reps. 5kg dumbbells or 10kg dumbbells are good for beginners, while intermediate to advanced users will aim for around 15kg dumbbells and above.
a 15kg bicep curl isn't heavy enough FACT . you wont get hardly any growth . yes you might get the ``burn'' but if you get a tin of beans and do a load of curls you biceps would burn ,but doesn't mean there actually going to grow and bigger.
Rate of Muscle Gain: Beginners often experience "newbie gains" where muscle growth is more rapid. They might gain about 0.5 to 1 kg (1 to 2 lbs) of muscle per month. Timeframe: At this rate, it might take approximately 15 to 30 months to gain 15 kg of muscle.
So you can absolutely start out with 10 or 15 lb dumbbells, but eventually in order to force your muscles to grow, you will need to increase the weight. You can stay at the same rep range if that's easier on your joints.
Building muscle mass will require the use of heavier weights and lower reps. 5kg dumbbells or 10kg dumbbells are good for beginners, while intermediate to advanced users will aim for around 15kg dumbbells and above.
Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.
Building a decent body with dumbbells is not only possible but highly attainable. The key to muscle growth and true transformation is consistency. And with the unlimited possibilities of dumbbell-only workouts, there's no excuse to skip a good sweat sesh.
Benefits of dumbbell exercises for weight loss
A 2021 study published in the journal Sports Medicine found that resistance training or weightlifting can help reduce body fat percentage, body fat mass and visceral fat in healthy adults. Dumbbell exercises may not only help you lose weight, but gain muscle too.
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.
The manual lifting of loads and the level of risk associated with heavy lifting can also be influenced by posture, height, and positioning. According to the HSE, the guidance for the maximum weight figures for stopping and starting a wheeled load are around 20kg for men and 15kg for women.
The average Dumbbell Curl weight for a male lifter is 52 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
Dimensions: 34cm (L) x 15.5cm (W) x 13.5cm (H). Product Weight: 15kg (30kg for pair). Handle Length: 13cm.
The 5/3/1 Method Training Cycle
Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise. So for example, on Monday, do three x five of bench presses, Wednesday three x five of squats, Friday three x five of shoulder presses, and Saturday three x five of deadlifts.
They sometimes think they can't train hard anymore, but if they just go lighter and do more reps, they can build muscle too.” Bottom line: “It's the effort you put in that matters most,” Hyson says. “Lifting heavier builds more strength, but lifting to failure with any weight can build bigger, more aesthetic muscles.”
Heavy Weights. For beginners, Ben recommends trying five to 10 pounds for light weights, 10 to 20 pounds for medium weights, and 15 to 30 pounds for heavy weights—or simply starting with five-pound weights for each exercise and working up from there.
Overtraining: Lifting heavy weights every day without adequate rest can lead to overtraining, increasing the risk of injury and hindering progress. Muscle fatigue: Muscles need time to recover and repair after intense workouts.
Workouts that use low weight with higher reps are also safer. If you try to lift weights that are too heavy, you are more likely to cause a muscle tear or strain. You can use signals from your body to figure out what size weights to use for your workout.