Discussion in 'Health & Fitness' started by DeAdSoUls, Aug 30, 2013.
Is there a way to calculate which weight of dumbells to use? I'm doing dumbell bench presses.
Yeah. Keep lifting heavier ones until you can't.
If hypertrophy is your primary goal then an 6-10 rep range is optimal.
Caveats abound, however this will suffice for most beginners.
When you can perform 10 reps in perfect form, increase the weight until it becomes heavy enough to ensure , that, using perfect form, you can only manage 6 reps again.
When you can again manage 10 reps in perfect form, you guessed it, it's time to increase the weight again.
This process of slowly increasing the load /weight is called progressive resistance.
In conjunction with periodization, progressive resistance is the cornerstone of any successful hypertrophy program.
The above is adequate advice for quite some time until you significantly progress.
By that I mean, until you can squat your own bodyweight at least 20 x and bench press it 10 x, you need to know very little more about rep ranges and load.
I think that perfectly sums up the short answer and the long answer
i weigh around 137 and i just lift 25lbs and maybe 20 to do 3 set of 20
25lbs dumbbells for 20 reps is too light. You'd be better off to increase the weight and drop the rep range. Do what Dextur recommends.
My girlfriend weighs 100lbs and lifts 25lb dumbbells on dumbbell bench press by the way just to give you an idea of how light they are.
Do some pyramids... 4x4.
I'm up to 75kg x 4...30secs rest, 70kg x 4...30 secs rest, 65kg x 4...30 secs rest, 60 x 4.
Obviously weight is split over two dumbells. Try floor press and pin presses too. They've both helped me alot.
I think that's getting a bit advanced. The guy is clearly a beginner and will be better off sticking to straight forward sets and reps, IMO of course.
75kg dumbells is your name Arnie ;-).
He does say the weight is split over two dumbbells
Even so still good lifting ;-)
It's decent, but not amazing. Plenty will use the 40+kg's and a few down our gym will happily bench using the 65kg db's.
The biggest in my gym are 42kg. I can press the 38s, so I'm getting there. It's not that far now before I'll be lifting the biggest dumbbells in the gym, it's not that great an achievement but it will be a small goal of mine!
I'd be impressed if I saw someone using 65s.
I think ours top out at 75kg
Separate names with a comma.