lifting with dumbells

EllennD

at the gym i like to lift with dumbells, at the moment i use 4,5 and 6kg weights, my question is, is it better to do less reps with a heavier weight or more with a lighter weight?

lindzgayle

I vote less reps with heavier weight.

Challenge those muscles so they'll grow!

ETA: Your before and after photos look great!

ndj1979

what are your goals?

lower reps is for strength thinks 1-5

6-7 reps is middle between strength and hypertrophy (muscle growth)

8-12 is for muscle growth ...

anything greater than 12 is worthless..IMO

You should also look into incorporating some barbell training...

EllennD

Thank you lindzgayle

and im looking to tone and reduce my body fat percentage, i will be eventually introducing barbell training

ndj1979

Thank you lindzgayle

and im looking to tone and reduce my body fat percentage, i will be eventually introducing barbell training

then work out in the 8-12 rep range and eat in a calorie deficit..

if you have not already, you may want to set your macro percentages to 40% Protein/30%C/30%Fat

jdhowell88

no such thing as toning! ull lose fat to reveal muscle, thus making u look more 'toned'! lift heavy!

JoRocka

show previous quotes

Thank you lindzgayle

and im looking to tone and reduce my body fat percentage, i will be eventually introducing barbell training

then work out in the 8-12 rep range and eat in a calorie deficit..

if you have not already, you may want to set your macro percentages to 40% Protein/30%C/30%Fat

pretty solidly nailed it.

I prefer for my deficit 40P40F20C- but that's my personal choice-play it by year- but the 40/30/30 is a good break down to start- adjust as needed but definitely get that protein up!!!

owenmhartley

show previous quotes

Thank you lindzgayle

and im looking to tone and reduce my body fat percentage, i will be eventually introducing barbell training

then work out in the 8-12 rep range and eat in a calorie deficit..

if you have not already, you may want to set your macro percentages to 40% Protein/30%C/30%Fat

I would like to add that a macro percentage of 50 carbs 30protein 20fat will work better for you, you only want to be looking for a gram of protein per pound of body weight and carbs are your main source of energy so keep them in your diet