strength building

kimberleywilliams23
kimberleywilliams23 Posts: 23 Member
in Fitness and Exercise
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?

Replies

  • obum88
    obum88 Posts: 262 Member
    wendler 5/3/1
    stronglifts 5X5
    starting strength
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    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
    kimberleywilliams23 Posts: 23 Member
    Just dumbbells one at a time.. How many sets of 8-12 reps should I be doing as a beginner?
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    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
    kyedo Posts: 83 Member
    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
    ninerbuff Posts: 49,024 Member
    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
    Miss_james1990 Posts: 214 Member
    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
    LolBroScience Posts: 4,537 Member
    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
    kimberleywilliams23 Posts: 23 Member
    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
    jhc7324 Posts: 200 Member
    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
    rick_po Posts: 449 Member
    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
    ashenriver Posts: 498 Member
    also bodybuilding.com for a list of exercises, you can search based on body part and equipment
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    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.

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