lifting with dumbells

EllennD
EllennD Posts: 96 Member
in Fitness and Exercise
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?

Replies

  • lindzgayle
    lindzgayle Posts: 131 Member
    I vote less reps with heavier weight.

    Challenge those muscles so they'll grow!

    ETA: Your before and after photos look great!
  • ndj1979
    ndj1979 Posts: 29,136 Member
    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
    EllennD Posts: 96 Member
    Thank you lindzgayle :)

    and im looking to tone and reduce my body fat percentage, i will be eventually introducing barbell training
  • ndj1979
    ndj1979 Posts: 29,136 Member
    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
    jdhowell88 Posts: 15
    no such thing as toning! ull lose fat to reveal muscle, thus making u look more 'toned'! lift heavy!
  • JoRocka
    JoRocka Posts: 17,525 Member
    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
    owenmhartley Posts: 220 Member
    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

Categories