Can you get ripped with 10 pound dumbbells?
The study suggests that you can effectively gain muscle even when you train with light weights such as 10-lb. dumbbells.
A 10-pound dumbbell can help you better perform some bodyweight exercises. For example, it can act as a counterbalance, helping you perfect difficult moves like the single-leg squat. Holding the weight in front of you makes you more steady.
10 pound weights are too heavy for some exercises, and even more if you do them very slowly. Try holding one straight out with your arm for 20 seconds, in front or to your side. You have plenty of muscles and just because they don't bulge, doesn't mean they are weak.
Tip. To tone your arm muscles, consider starting with 2- to 3-pound dumbbells, all the way up to 5- to 10-pound dumbbells for women and 10- to 20-pound dumbbells for men. Once you can do 12 to 15 repetitions with little effort, it's time to increase the weights.
A regular arm workout using just a simple set of dumbbells can get you the results you want. Let's take a closer look at the dumbbell exercises that work best for strengthening and toning your forearms, biceps, triceps, and shoulders.
5 Pounds - It will take you about three months to build your first 5 pounds of muscle. That's not a long time at all, and will have a noticeable impact on your physique. 10 Pounds - After 7 months in the gym you will have built a approximately 10 total pounds of mass.
- Renegade Row. Image Credit: ACE Fitness. ...
- Squat to Overhead Press. Image Credit: ACE Fitness/LIVESTRONG.com Creative. ...
- Single-Leg Deadlift. ...
- Reverse Lunge With Rotation. ...
- Transverse Lunge. ...
- Triceps Kickback. ...
- Hammer Curl. ...
- Squat to Overhead Raise.
A good guideline is to lift heavy enough that the last 2-3 reps on each set feel challenging to complete but not so hard that you can't do them with proper form. After the last rep, you should feel close to maxed out with enough energy left to do however many sets you have left.
One useful strategy for getting ripped is doing each dumbbell exercises back to back with no rest in between, referred to as circuit training. This will help you build muscle while burning calories at the same time – a win-win for anyone looking to get ripped.
More repetitions with lighter weights can build muscle as well as heavier weights -- assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point. That means even with light weight, the last two to three reps should be hard.
Should I lift heavy or light to gain muscle?
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.
Dumbbell Size For Beginners
For instance, a good beginner workout includes lifting two- to three-pound dumbbells in each hand for 12 to 15 reps. If the weight feels too light, you can always increase the number of reps.
Generally speaking, your medium set of dumbbells should be about double (or slightly more) the weight of your light set. Your heavy set of dumbbells should be roughly 50% heavier than your medium set.
Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!
- Diamond Press-Up. Reps: 12-15. Rest: 60 secs. ...
- Dumbbell Concentration Curl. Reps: 10-12. Rest: 60 secs.
- Dumbbell Triceps Kickback. Reps: 10-12. Rest: 60 secs.
- Hammer Curl with Dumbbells. Reps: 10-12. Rest: 60 secs.
- Dumbbell Zottman Curl. Reps: 10-12. Rest: 60 secs.
- Dumbbell Single-Arm Triceps Extension. Reps: 10-12. Rest: 60 secs.
Generally speaking, newbie gains can last for the first six months to a year and if done properly, can result in you reaping the highest gains at any point throughout the course of your training.
Those who have been training for less than a year can actually expect to see large increases in muscle size. In fact, from Schoenfeld's experience, it's not unusual for a novice lifter to gain 15 or more pounds of muscle over the initial six-month training period.
You can gain up to 12-15lbs (6.8kg) of muscle in 3-4 months when closely following a researched program. (Afterward, muscle gains slow drastically.) These results are achievable for every healthy man and woman. Having “bad genetics” is not a thing preventing beginners from gaining muscle.
You might find it hard to recover from workouts if you lift every day. Inhibited recovery: Perhaps the biggest downfall to daily strength training is that your body doesn't get a real chance to recover. This can lead to muscle overuse injuries or issues with muscle imbalances if you don't carefully plan your workouts.
"Our model offers a physiological basis for the idea that muscle growth mainly occurs at 70% of the maximum load, which is the idea behind resistance training." This was the answer the researchers came up with: around 70% of your maximum weight on any given lift is ideal for building muscle.
Do dumbbells make you stronger?
Lifting heavy dumbbells, kettlebells and barbells will certainly make you stronger. But lighter weights can help you get stronger too -- it just may take you a bit longer. It all comes down to one important factor: muscle fatigue.
If you're consistently not sore, that could indicate that you're not pushing yourself enough. When you exhaust your muscles, you'll see better results. To increase the challenge, up the amount of weight you lift or the number of reps you perform. The last few reps should be challenging to do with correct form.
You'll Notice Muscle Gains From Lifting Weights In About 3 Months. After your first weightlifting session, you may notice that your muscles seem a little bigger. But they're not bigger. Blood and inflammation are simply making them look bigger.
Feeling your muscles ache or stiffen for a few days after exercise is normal and is known as delayed onset muscle soreness (DOMS). It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual.
The Verdict: For someone who isn't looking to achieve CrossFit-level power, I think 10 minutes of strength training per day is plenty to gain strength and even out muscle imbalances. And it's a great jumping-off point if you decide to push yourself further once you have a solid foundation and master proper form.