This entry was posted on Monday, December 8th, 2008 at 1:49 pm and is filed under Dumbbell Workouts, Dumbbells, Fitness, Strength Training Equipment, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
When you are new to weight training the first question that you would ask is: “How much weight should I start with?” A simple way for beginners to decide how much weight to lift and when to progress to heavier weights is to start with a program of 10 exercises and 3 sets of 10 repetitions of each exercise. To begin with, choose a weight that the 10th lift, push or pull of the 1st set is somewhat difficult, but not too difficult to complete. Between sets, make sure you rest 30-60 seconds, which will give you ample time to catch your breath and continue your workout. By the 10th lift of your 3rd set, you should be struggling to complete the lift, but being able to do it by making hard work of it.
When you find you can do the last lift, (30th lift), with less effort, it’s time to increase the weight. When adding your next increment puts you in between a suitable weight, you can either drop the reps to 8-9; or stay with the same weight and increase the number of reps in each set to 12-15. I have found that working out with the Bowflex SelectTech 552 Dumbbells (2009 Model) is perfect, because with its unique dial system I can go from 5 lbs to 52.5 lbs in 2.5 lb increments and this pair of dumbbells takes the place of 15 pairs of dumbbells without taking up all kinds of space.
