how to get started with heavy lifting

Zoe2901 · January 2013

I have started back using weights and adter seeing the results from lifting heavy i want in.
I have two dumbells but they only have 0.5kg weights on them and i generally do various exercises doing three sets and 12 reps.
I do this three times a week.

Now my question is what weight should i use? Or do i just keep upping it as i go along?
Also how many sets and reps should i be doing of each exercise?

I only workout from home so dont have access to machines, only free weights.
Thanks

jacksonpt · January 2013

3-5 sets, 5-10 reps per set.
use as much weight as you can such that you fall in that rep range (can do 5, but 10 is a struggle)
watch your form.

Free weights are good.

Something like this on a calorie deficit will help to increase strength. Doing it on a calorie surplus will help build muscle.

.

Zoe2901 · January 2013

Thanks

Zoe2901 · January 2013

Anymore input is greatly appreciated

katy_trail · January 2013

http://www.youtube.com/watch?v=Y76AKkCXe2Y

tutorial on 1 rep max. this could be really useful. If you are much stronger than you think, you won't waste lots of time on low weights. especially helpful for the lower body, since for most people our legs are very strong.