How long should i do dumbbells for

Working out for hours. Not refueling. Keeping extremely low kid-like net calories. Then wondering why they were having troubles binging every few days. This one was looking more at weight training workouts aimed at muscle growth, strength, etc. Can someone just push me off of a bridge? Perhaps, that would be easier to digest…. Results are terrible… but it sure is fun! But since workouts can differ alot in time — does this rule apply equally to a workout that takes 90 minutes in relation to a workout that only takes 45 minutes?

Having a post workout meal RIGHT AWAY is still perfectly fine and definitely not a bad thing I still do it and most likely always will and for all we know can potentially still be better than having it significantly later. Great article as always. I see you mentioned Christian Finn. What other dudes do you approve most of the time? Honestly not very many. Thanks for everything! Hi Jay, I read all your stuff and have learned so much since starting to work out 5 months ago.

Thanks for this! Clock-watching is the worst thing to do, in any time of your life. This leads me to a question, I tried some time ago to combine the warm up sets but not the exercises when I was on a hurry, for example, 1 for the chest, 1 for the back, 1 for the chest … then I did the first exercise completly and then the second. Sounds logical? Man, I believe compliments are starting to become not enough … this is becoming the Bible of Good Bodybuilding plus receiving tips from Batman is pretty cool :D.

When you then returned to the original exercise to do your 3rd set, it would probably feel like shit. Additional details here. How long should rest be for optimal strength gains a la Starting Strength I was thinking mins. Too short or too long? Hi Jay, love your work. I think one of the bigger reasons the work-out length questions are popping up more often now is due to a relatively new trend in fitness emphasizing that shorter, but with higher intensity work-outs are more effective and efficient than the traditional longer work-outs everything else being equal.

Thus, min at high intensity will be as productive or more than min at low intensity. HIIT vs steady state than weight training.

Which, of course, is a bunch of garbage for cardio too. You know what would be even better? If I could run 3 miles in 15 minutes. But how will I do that? By training for it which is hard work and there are no shortcuts. Most of my questions I have found in your blogs but the one question I do have kind of fits this topic.

I am about to graduate from newbie stage into intermediate. As most newbies do I have done a full body workout 3 times a week. I spend upwards of 3 hours per workout. Its basically as detailed as a split workout except I do every body part all in the same day. I am buying your workout EBOOK tomorrow and im going to start doing one of your intermediate programs.

SO my question is if you have an intermediate program that calls for working each body part 3x a week on a split program can I just convert that same program into 3 separate full body routines? SO instead of doing the same amount of sets and reps over a 5 day period I just combine it all into 3 full days. Frankly, I find your workouts to be more effecient as well as effective. In my experience, anyways. Fewer injuries too.

I had to give up lifting for a while because I injured myself throwing around too much weight which I had no business lifting other than my ego. Getting back into it using the beginner routine has kept me within my limits. Great article as usual and keep up the great work. The other day, I was at the gym and exactly at the 46 minute mark, I could literally see my right bicep shrinking. I rushed out and the moment I stepped out of the gym door, the shrinking stopped.

Can you explain that? At about 44 minutes into your workout, start taking the equipment outside of the gym. Hmmmm, I get up, get in my truck and drive to the gym…. I do my workout, sometimes it takes longer due to machine or weight availability, sometimes I do not catch all the lights, sometimes it goes quicker.

It that is in 60 minutes, then I was done in 60 minutes, if it is minutes well…. My total gym time is probably half that of the average attendee at my gym but my time under tension is probably twice theirs.

You push rest time up to 2 minutes, and now you are at 30 minutes just in rest time. It takes me about 45 minutes to complete the workout, which includes time to setup and put back the weights, benches, etc. You try to work around that, but sometimes you just have to wait. Your math is good yes.

I have used it many times and will probably end up using it again in the near future. I suspect most people are zapped after three sets of properly done squats, which is why I see so few people doing them. Ha I suspect you are right. For example, day one could include upper-body moves such as chest presses, lat pulldowns, overhead presses and planks, she says.

Day two could include lower-body exercises like lunges , squats , glute bridges , deadlifts and calf raises. Or, if you work out three days per week, you could divide your upper-body workouts into pushing pressing weight away from your body and pulling pulling weight toward your body movements, Powell says.

With this exercise frequency, focusing on compound movements, which work multiple muscle groups at once, is the most time-efficient way to go. The ACSM recommends doing 8 to 10 compound exercises per workout. For each exercise, consider 2 to 3 sets of 8 to 12 reps a good starting place.

You can also save some time in the gym by doing exercises that work non-competing muscle groups back to back, aka a superset , Shaw says. For example, perform a set of squats immediately followed by a set of rows. How long should a weightlifting workout last when you're lifting really frequently?

More days in the gym equals more flexibility in the length and structure of your workouts. While the specifics vary depending on your goal, 20 to 60 minutes is a good range to shoot for, according to Thompson. Try divvying up your days according to muscle group for example, chest and triceps one day, back and biceps another day. Because you're spending so many days in the gym, you can structure your workouts so each major muscle group gets 48 hours of recovery time before you work them again, she says.

Keep in mind: Devoting 20 minutes to your strength workouts is enough for most new and intermediate lifters vying for overall health. Depending on your goals and workouts, you can rest between 2 to 5 minutes between each set and then increase the dumbbell weight if only you can do more than six reps. For starters, you should consider that bodybuilders pursue very different fitness goals than those of the average joe. According to the ACE, many bodybuilders perform several sets with a moderate number of weight loading and reps.

When it comes to the number of sets, they usually perform up to six sets per exercise to achieve a greater volume for the muscle groups they target. That being said, remember many bodybuilders also target similar muscles with multiple exercises per workout. For example, a bodybuilder would do two different biceps or arm exercises in a row to increase the training volume for that particular muscle group. Is that constant effort, with the right loading and rest, which causes muscle fiber damage, recovery, and subsequent growth.

Related: How to increase your metabolism and lose fat fast. We much prefer using fixed dumbbells because they are more durable and they have flat ends rather than the handle sticking out on both sides. The latter point is important for many exercises because the protruding handle gets in the way. To us, fixed dumbbells are more convenient and way more versatile. Now, in terms of quality for fixed dumbbells , always go for dumbbells that have rubber or urethane encased bells.

These are the most durable and long lasting. Let's say your dumbbells are starting to feel light, but you don't want to buy more As you can see, there are many ways to increase the difficulty of your workouts without going up in weight.

Progressive overload which means progressively making your workouts harder over time so your muscles need to continually adapt can be done in many ways. In regards to building muscle, for any given exercise, if you are doing 15 reps easily with 60 seconds rest, then it's time to go up in weight i. This may take weeks. Note: When you go up in weight, your reps will likely go down to the lower end of the ideal hypertrophy range.

From there, you can work your way back up to the 15 reps before jumping up in weight again. For strength, the same applies. If you can do 6 reps easily and with minimal rest, then you should go up in weight. Again, you will be limited on building serious strength with dumbbells for certain exercises like squats, but you can still get very strong with dumbbells alone.

Aim to decrease rest time, switch up exercises, increase intensity by being more explosive, etc. Fat loss is about keeping your heart rate up so you can burn calories. There really is no easy way to generalize what's the right size dumbbell to buy, as each individual is different. We suggest following our advice above and using your best judgement. For beginners, when it doubt, go light. You can always make the dumbbells more effective by slowing the tempo, shortening the rest time, adding more reps or sets, increasing the volume of your workout, and so on.

Moreover, you can focus on building a solid foundation with proper form, which you can't do if your dumbbells are too heavy for you. If you have the money, go for a wide range of dumbbells that you think will be suitable for you. That is the best option. If you are on a tighter budget, get a two or three pairs of dumbbells suitable for lower body and upper body. Focus on compound movements rather than isolation exercises which typically require a wider range of dumbbells.

Overall, see how you feel and do your best to get killer workouts with what you have. People can build muscle with bodyweight exercises alone, so any dumbbells size will be advantageous to your fitness goal So, keep that in mind if you are on a tight budget.

You can always add to your dumbbell arsenal over time. Related: Other great affordable equipment for your home gym. If you have specific questions for us about choosing a dumbbell set, please contact us, we are happy to help. Here are the best choices for dumbbells on Amazon, all of which we listed above except the adjustable dumbbell a good option if you are on a tight budget :. October 24, Read More.

October 23, October 22,