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Dumbbells Workout Fitness Program

INTRODUCTION Which is better: high reps with low weight or low reps with high weight? It's generally believed that high reps are better to tone your body (fat loss), and that low reps are better to build muscle and increase strength. The ideal rep ranges to elicit the greatest changes in body composition (both fat loss and muscle building) are likely to occur within the 6 - 12 rep range. A/ If you're primary goal is to enhance endurance or burn fat, your training program might look as follows: 4 sets of 12 repetitions Tempo: regular speed Rest between sets: 60-90 seconds B/ If, however, your goal is to increase strength and build muscles, then your program might more resemble this: 5 sets of 3 repetitions Tempo: As fast as possible 3-5 minutes rest between sets C/ If you want to hit everything at once, your program could look like this: � Monday - 4 sets of 12 reps - light weight � Wednesday - 10 sets of 5 reps - light to intermediate weight � Friday - 5 sets of 3 reps - heavy weight How many reptitions should you do? No matter how many repetitions you do, always use a heavy enough weight so that the last rep is a struggle, but not such a struggle that you compromise good form. After about a month of strength training, you may want to go to muscular failure (that is, your last repetition is so difficult that you can’t squeeze out one more). How heavy should my dumbbells be? A simple bicep curl is an effective gauge for your strength, and knowing your strength will help you decide what dumbbell weight is right for you. Hold the dumbbell in your hand near your hips. Lean against a wall with your shoulders and elbows touching the wall. Curl the weights up toward your shoulders. • You should be able to perform 14 to 22 reps of this simple curl before you feel significant strain or fatigue. [3] • If you cannot perform 14 to 22 reps before fatigue sets in, select a set of dumbbells at least five pounds lighter. For instance, if you struggled with the 15 pound dumbbells, switch them out for 10 pound dumbbells. Sources: Marc Perry, CSCS, CPT Built Lean Creator and CEO Mike Robertson, C.S.C.S.

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