Best weights exercises to do at home with dumbells?

helyg
helyg Posts: 675 Member
in Fitness and Exercise
I have some dumbells (they are only "Barbie weights" but I am only just getting started) and was wondering what the best exercises are to do with them? And how many Reps/Sets should I be doing? And should I do them every day?

Replies

  • dpure
    dpure Posts: 18
    that really depends on what your personal goals are. even if you are getting started you will need a small variety of weights. you can buy a cheap two dumbbell kit with 50lbs of weights for relatively cheap.

    you can do a ton of different exercises though so the small investment price is worth it and they will last forever, just do not get the vinyl filled weights.

    i like 2 warm up sets 12 reps and 4-5 working sets where i usually go 10,8,6,6,4, this way you hit the slow and fast twitch muscle fibers.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    here is a great article and work out http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    as far as the barbie weights, you are going to outgrow them really quickly.
  • angel101netta
    angel101netta Posts: 152 Member
    Want info on this too :)
  • Shayztar
    Shayztar Posts: 415 Member
    here is a great article and work out http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    as far as the barbie weights, you are going to outgrow them really quickly.

    Hey! I goggled and found this site this week based on a suggestion from a friend. This was an amazing workout. I did it once, and my muscles took days to stop aching. I'm incorporating this into my weekly routine too.

    p.s. I incorporated my Barbie weights into the Dumbell Row section of the above workout. I held both 5 lbs (10 total) in one hand. It works, for now. :)
  • Cal28
    Cal28 Posts: 514 Member
    Have you looked at Jillian Michaels 30 Day Shred? Good for lighter weights x
  • Salasel
    Salasel Posts: 69 Member
    Get a physio ball and the possiblites are endless!
    http://www.ball-exercises.com/index.html

    Good luck and remember Proper form will prevent injury and render AWESOME results!!!!!


    Edward
  • Meggeler
    Meggeler Posts: 42
    Bump :)
  • knightreader
    knightreader Posts: 813 Member
    posting so this goes in my topics.

    thanks.
  • vtachycardia
    vtachycardia Posts: 374

    i like 2 warm up sets 12 reps and 4-5 working sets where i usually go 10,8,6,6,4, this way you hit the slow and fast twitch muscle fibers.

    So much wrong with that statement, like what body part, what weight as percentage of one rep max, fast twitch and slow at the same time with the same weight or do you mean rep tempo or do you meant time under tension with heavier weights.

    Buy a GymBoss timer. buy a set of resistance bands instead of dumbbells, get onto youtube and search full body resistance band training, full body high intensity interval training [HIIT] (where the gymboss comes in) go to nowloss.com and check out the workouts there which are mainly cardio combined with strength and plyometrics and also HIIT.

    Learn how to do all forms of lunges and squats.

    Instead of putting two dumbbells in one hand, get a handbag or a bag filled with full tins or frozen food and add or subtract weight as needed.

    Then look up Sand Bag training, you can even find reference to sandbag training by searching this site.
  • sgwhit
    sgwhit Posts: 119 Member
    bump
  • dpure
    dpure Posts: 18

    i like 2 warm up sets 12 reps and 4-5 working sets where i usually go 10,8,6,6,4, this way you hit the slow and fast twitch muscle fibers.

    So much wrong with that statement, like what body part, what weight as percentage of one rep max, fast twitch and slow at the same time with the same weight or do you mean rep tempo or do you meant time under tension with heavier weights.

    Buy a GymBoss timer. buy a set of resistance bands instead of dumbbells, get onto youtube and search full body resistance band training, full body high intensity interval training [HIIT] (where the gymboss comes in) go to nowloss.com and check out the workouts there which are mainly cardio combined with strength and plyometrics and also HIIT.

    Learn how to do all forms of lunges and squats.

    Instead of putting two dumbbells in one hand, get a handbag or a bag filled with full tins or frozen food and add or subtract weight as needed.

    Then look up Sand Bag training, you can even find reference to sandbag training by searching this site.

    if going 12,10,8,6,4 of course you would increasing the weight as your reps got lower, getting as close to your max as possible. fast twitch of course would a lower weight so you could rep it out and slow twitch would be as heavy as you can go 4-6 reps approx.

    OP said dumbbells so this can be applied to any dumbbell exercise really, db curls, db press, flys, forward raise, anything really. alternatively you can also hit slow twitch one week and fast twitch the following. it is always good to mix it up so you shock your body.
  • vtachycardia
    vtachycardia Posts: 374

    i like 2 warm up sets 12 reps and 4-5 working sets where i usually go 10,8,6,6,4, this way you hit the slow and fast twitch muscle fibers.

    So much wrong with that statement, like what body part, what weight as percentage of one rep max, fast twitch and slow at the same time with the same weight or do you mean rep tempo or do you meant time under tension with heavier weights.

    Buy a GymBoss timer. buy a set of resistance bands instead of dumbbells, get onto youtube and search full body resistance band training, full body high intensity interval training [HIIT] (where the gymboss comes in) go to nowloss.com and check out the workouts there which are mainly cardio combined with strength and plyometrics and also HIIT.

    Learn how to do all forms of lunges and squats.

    Instead of putting two dumbbells in one hand, get a handbag or a bag filled with full tins or frozen food and add or subtract weight as needed.

    Then look up Sand Bag training, you can even find reference to sandbag training by searching this site.

    if going 12,10,8,6,4 of course you would increasing the weight as your reps got lower, getting as close to your max as possible. fast twitch of course would a lower weight so you could rep it out and slow twitch would be as heavy as you can go 4-6 reps approx.

    OP said dumbbells so this can be applied to any dumbbell exercise really, db curls, db press, flys, forward raise, anything really. alternatively you can also hit slow twitch one week and fast twitch the following. it is always good to mix it up so you shock your body.

    You really don't know what you are talking about. Sorry.

    You haven't even got the type of fibers correct. They are the wrong way round and weight training is all about the fast twitch, except for a muscle like the bicep or calf where slow has a greater density or rotator cuff with a poor blood supply.
  • dpure
    dpure Posts: 18

    i like 2 warm up sets 12 reps and 4-5 working sets where i usually go 10,8,6,6,4, this way you hit the slow and fast twitch muscle fibers.

    So much wrong with that statement, like what body part, what weight as percentage of one rep max, fast twitch and slow at the same time with the same weight or do you mean rep tempo or do you meant time under tension with heavier weights.

    Buy a GymBoss timer. buy a set of resistance bands instead of dumbbells, get onto youtube and search full body resistance band training, full body high intensity interval training [HIIT] (where the gymboss comes in) go to nowloss.com and check out the workouts there which are mainly cardio combined with strength and plyometrics and also HIIT.

    Learn how to do all forms of lunges and squats.

    Instead of putting two dumbbells in one hand, get a handbag or a bag filled with full tins or frozen food and add or subtract weight as needed.

    Then look up Sand Bag training, you can even find reference to sandbag training by searching this site.

    if going 12,10,8,6,4 of course you would increasing the weight as your reps got lower, getting as close to your max as possible. fast twitch of course would a lower weight so you could rep it out and slow twitch would be as heavy as you can go 4-6 reps approx.

    OP said dumbbells so this can be applied to any dumbbell exercise really, db curls, db press, flys, forward raise, anything really. alternatively you can also hit slow twitch one week and fast twitch the following. it is always good to mix it up so you shock your body.

    You really don't know what you are talking about. Sorry.

    You haven't even got the type of fibers correct. They are the wrong way round and weight training is all about the fast twitch, except for a muscle like the bicep or calf where slow has a greater density or rotator cuff with a poor blood supply.

    high reps = fast twitch
    low reps(heavy) = slow twitch

    muscle hypertrophy usually occurs in the 8-12 rep range. 3-5 rep range would be aimed at strength. i don't see what part of that is incorrect.
  • beecee13
    beecee13 Posts: 194 Member
    Bump for later :)
  • Minu135
    Minu135 Posts: 48
    bump
  • vtachycardia
    vtachycardia Posts: 374

    i like 2 warm up sets 12 reps and 4-5 working sets where i usually go 10,8,6,6,4, this way you hit the slow and fast twitch muscle fibers.

    So much wrong with that statement, like what body part, what weight as percentage of one rep max, fast twitch and slow at the same time with the same weight or do you mean rep tempo or do you meant time under tension with heavier weights.

    Buy a GymBoss timer. buy a set of resistance bands instead of dumbbells, get onto youtube and search full body resistance band training, full body high intensity interval training [HIIT] (where the gymboss comes in) go to nowloss.com and check out the workouts there which are mainly cardio combined with strength and plyometrics and also HIIT.

    Learn how to do all forms of lunges and squats.

    Instead of putting two dumbbells in one hand, get a handbag or a bag filled with full tins or frozen food and add or subtract weight as needed.

    Then look up Sand Bag training, you can even find reference to sandbag training by searching this site.

    if going 12,10,8,6,4 of course you would increasing the weight as your reps got lower, getting as close to your max as possible. fast twitch of course would a lower weight so you could rep it out and slow twitch would be as heavy as you can go 4-6 reps approx.

    OP said dumbbells so this can be applied to any dumbbell exercise really, db curls, db press, flys, forward raise, anything really. alternatively you can also hit slow twitch one week and fast twitch the following. it is always good to mix it up so you shock your body.

    You really don't know what you are talking about. Sorry.

    You haven't even got the type of fibers correct. They are the wrong way round and weight training is all about the fast twitch, except for a muscle like the bicep or calf where slow has a greater density or rotator cuff with a poor blood supply.

    high reps = fast twitch
    low reps(heavy) = slow twitch

    muscle hypertrophy usually occurs in the 8-12 rep range. 3-5 rep range would be aimed at strength. i don't see what part of that is incorrect.

    Why don't you just look things up on the internet and get your facts straight. It is easy to do. You are very confused about the purpose of type 1 slow twitch and type 2 a and b fast twitch fibres in the human body. Your ideas of drop sets are wrong, by most experts it start heavy and go down in weight and increase reps. I could go on, but until you can grasp the basics of strength and muscle training there is little point. Just be good if you kept your bad advice to yourself.

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