In fact, for different training groups and training goals, the selection of dumbbell sets has different emphasis:
AIMING AT FAMILY SHAPING
The goal of most people, especially girls who choose dumbbells at home, is to make the lines of shoulders, arms and other parts look better.
Therefore, when doing small muscle group exercises such as arm flexion and extension and lateral lift, the principle of group repetition selection should follow “small weight, more reps.”
This is not only conducive to better shaping of muscle lines, more importantly, it can promote the efficiency of fat burning while reducing the effect of muscle hypertrophy, that is, it will not train too “strong”.
To start with a 2.5 kg dumbbell, and each group is just exhausted, 10-15 times per group.
TARGET MUSCLE GAIN
If it is to increase muscle mass, make muscles fuller, and increase basal metabolism, then the principle of group repetition selection should follow “moderate weight and repetition.”
Generally, in order to increase muscle mass, the choice of dumbbell training exercises will also be different: more exercises aimed at large muscle groups, such as dumbbell flying.
Try to start with a 4 kg dumbbell, and each group is just exhausted, 8-12 reps per group.
AIM FOR POWER GROWTH
Of course, there are also many boys who want greater absolute power or girls who feel that their power is too weak and want to strengthen. At this time, the principle of selecting group repetitions should follow “large weight, small repetition”.
And like muscle gain, it is better to choose compound exercises for large muscle groups, such as dumbbell bench press.
On the premise of ensuring safety, it is recommended that everyone in each group should be just exhausted, choose 3-6 reps/group, and try to choose the maximum weight that can be completed.
It needs to be specifically explained here that “each group is just exhausted”. It means that when choosing weights. You can complete the target number of times, but you cannot do it once more.
For example, with the goal of shaping. It can be done 10-15 times with 2.5 kg, but it cannot be done 16 times. Then 2.5 kg is the appropriate weight.
Most importantly, adjustable dumbbell is the more preferable option. You can choose your weight from 2.5kg to 24kg. And, one set of adjustable dumbbells only takes less than ONE square of your home.