strength building

kimberleywilliams23

I've purchased some dumbbells and a barbell because my arms are so weak but I'm unsure were to start.. I've been doing 2 reps of 30 on each arm every night but will this make any difference as there on 5kg?

obum88

wendler 5/3/1
stronglifts 5X5
starting strength

MinnieInMaine

Doing that many reps is going to be more of an endurance training than strength training. Do no more than 12 reps per set. If you're not fatigured at 8-12 reps, especially in the 2nd set, you need to increase the amount of weight you're using.

What are you doing for arm exercises?

kimberleywilliams23

Just dumbbells one at a time.. How many sets of 8-12 reps should I be doing as a beginner?

melaniecheeks

What specifically are you doing with the dumbells? Holding your arms out straight? Down by your side and curling upwards, with elbows tight? Triceps dips behind your head? Pivotting from your elbow out behind?

There's loads of different moves targetting the different muscles in your arm. Your best bet is probably to ggogle/ youtube for ideas, especially to get some moves you can look at.

kyedo

There are a number of women on here that speak highly of New Rules of Lifting for Women.
I think the book is available in paperback on Amazon

ninerbuff

If you're intending on building strength, then reps will usually be 5 or less. You're a newbie, so shoot for 10 reps per set so your muscles can adapt to the training. Then progress onto heavier resistance for the lower reps.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Miss_james1990

Go on YouTube and get some ideas what to do! I started on 5 kg with all my movements, some I still use 5kg as it really does depend what you're doing with it to how fatigued you get

LolBroScience

wendler 5/3/1
stronglifts 5X5
starting strength

Stronglifts, and Starting Strength. I wouldn't recommend 5/3/1 for a beginner as you can progress much more rapidly with linear progression.

kimberleywilliams23

I'm doing the down by side then curling upwards.. Yeh I'm going to look for a beginners guide.. Hopefully I will find something easy to start with.

jhc7324

If you're intend on building strength, then reps will usually be 5 or less. You're a newbie, so shoot for 10 reps per set so your muscles can adapt to the training. Then progress onto heavier resistance for the lower reps.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

and when he says the reps should be 5 or less, that means by the time you get to your 5th rep it should be pretty hard for you to actually complete the rep.

rick_po

Find a beginner strength program you like and follow it to the letter. There are quite a few good ones, some of them \mentioned in this thread already. Some that I know about and can recommend:

Starting Strength
Stronglifts 5x5
all-pro beginner
Strong Curves
New Rules of Lifting
Ice Cream Fitness 5x5 Novice

If you don't know what you're doing, don't try to design your own program. In several months, when you understand what you're doing better and have more specific goals, you can start tweaking. But for now, follow the formula of a proven program.

ashenriver

also bodybuilding.com for a list of exercises, you can search based on body part and equipment

KylaDenay

I've been doing the All Pro beginner program from bodybuilding.com. I love it and I have been sore for 3 days now. I am starting with 8lb weights, but that is all I have to start with.