Dumbbells can be used on their own for added resistance during workouts, or they can be used with other types of strength training equipment.
For lower body exercises, you’ll generally want to use a heavier dumbbell to help challenge the larger muscles in your legs like your quads and hamstrings.
For upper body exercises, you may find yourself using lighter dumbbells because most of those muscles are smaller. That said, the exact level of resistance depends on your personal strength and goals.
If you want to build muscular endurance, you’ll perform more reps and sets while using a lower level of resistance. For instance, you might do 2–3 sets of 12–20 reps per set.
Building muscle mass
To focus on gaining muscle mass, otherwise known as hypertrophy training, you would perform a mid-range of sets and reps, likely 2–5 sets of 8–12 repetitions using a challenging but not overly taxing resistance level.
This type of training challenges your muscles enough to help them grow without wearing them out so much that you’re too sore or fatigued to train them for several days.
For strength building, you would perform more sets of fewer reps at a very challenging resistance level. So, you’d probably do 3–5 sets of 3–8 reps per set.
This type of training can be pretty taxing, so you may find that your muscles need more time to recover even if you didn’t complete a high number of reps.
Post time: Oct-20-2022