I will let you know how its going and if my progress increases, stays the same or anything else happens. Dumbbells range in weight from 1/2-pound up to about 50 pounds. Light dumbbells are also suitable for beginners just learning the ropes. This was actually a second study following on from the initial research in 2012. For instance, if you stop short of parallel during squats, you can lift more weight than if you went parallel (or below). One of the advantages of using dumbbells is that by utilizing stabilizer muscles, they increase functional strength. Additionally, it engages other stabilizing muscles in the chest and back such as the pectoralis major, latissimus dorsi, and trapezius. How Are Just Dumbbells Enough to Build Muscle? I have been a regular gym-goer since 2000 and coaching clients since 2012. To build muscle, you need to gradually increase weight. Always use spotters and any necessary safety equipment when training. So, you only have access to a set of 10kg dumbbells and you want to know whether you can build muscle. I am a Level 3 Personal Trainer and Certified Strength & Conditioning Specialist through the Register of Exercise Professionals, United Kingdom. Thank you for your article. Lifting dumbbells are one of the best cardio exercises if one is doing it right. Last updated on January 16th, 2023 at 04:44 pm. The answer is yes and no. Lifting a heavy weighted dumbbell with a lower rep range will help you build mass. Like a bench, a barbell, some weights, etc. Youre typically a few reps into your set, fast approaching your rep count for that set, but finding the exercise more difficult with each subsequent rep. You can target your shoulder from a variety of angles using dumbbells. It's hard to use metric anything if you're in the US, our brains just don't know how heavy a KG is. He fell in love with the idea of functional strength during his sportsman years when his coach showed him movement pattern-based training. 10kg dumbbells, will create metabolic stress. Are 5kg dumbbells enough to build muscle? Your latissimus dorsi, commonly referred to as your lats, start in your lower back and flare out to the top sides of the back in a "V" shape. Are 15kg dumbbells enough to build muscle? However, its also important to isolate the muscles by performing high-rep, light-weight workouts to increase metabolic stress. Goals : 315x5/225x5/495x1 (lbs) PRs : 275x5/225x4/445x1. For bench curls, not so fast. All of your stabilizer muscles must be active when using dumbbells. . Dumbbells can work the chest, biceps and triceps, latissimus dorsi, glutes, quadriceps, and hamstrings. Gaining muscle all comes down to one crucial factor: muscle fatigue. 05 /6 Banning junk food and starting exercising. Yes, you can build muscle with just dumbbells. You can achieve the same level of burn by using light dumbbells for more repetitions (15 to 20 or more), equivalent to lifting a heavier weight five times. Exercises like rows, curls, triceps extensions, and lateral raises (no barbell variation available) There are many ways you can perform a barbell curl, for instance. (healthline.com), protein-intake-for-optimal-muscle-maintenance.pdf (acsm.org), How Much Weight Do I Need for Dumbbells? This is where a lighter weight, say 10kg dumbbells, come in extremely handy. These 3kg dumbbells will help you get some nice biceps, triceps, shoulders as a beginner. . Yes and no. Is 15kg enough to build muscle? Partha, this is a great article about building muscle with simple dumbbells. Thats the first step, and often the hardest. Although nearly any heavy object can increase muscle growth, dumbbells are the most popular tool because they are made expressly for this purpose. Arms. It probably seems as though Im saying ditch the heavy weights, grab some 10kg dumbbells, and rep-out as much as you can. But this approach simply isnt sustainable forever and for everyone, and can be more damaging as you get older. Light dumbbells and higher reps (15 to 20 or more) will get you the same kind of burn as lifting a heavier weight around five times. That being said, the average beginner who hasnt used dumbbells before and is still establishing their mind-muscle control should start out with around 3lbs/1.5kgs dumbbells for each hand whilst they perfect technique and prevent injury. If you are stuck at home, I would look into r/bodyweightfitness. . theyre going to build muscle anyway. to work your glutes, quads, and hamstrings. How Heavy Should Dumbbells Be to Build Muscle? But only for a short time. Yes, 20 kg dumbbells can build muscle if you use the weight which pushes you out of your comfort zone. You may want to check out my article, What Are The 5 Basic Exercises? which includes exercise variations and some great videos as well. Aurion Chrome Steel Dumbbells 10 Kg (5 Kg x 2) (Set of Two) | Premium Hand Weight Dumbbell | Strength Training Equipment For Home and Gym Fitness | Full Body Workout | For Men and Women. What's The Ideal Beginner's Dumbbell Weight To Build Muscle? Challenge accepted. I know for a fact that when lifting heavy weights there is a tendency to rush through the set. Top 10kg Dumbbells for Muscle and Endurance Building. One of the best methods is to isolate the target muscles, while removing momentum from the equation. Okay, Ill admit that performing drop sets usually requires access to more than one set of dumbbells. But, dumbbells have been proven both scientifically and anecdotally to be one of the best ways to build muscle and strength. This activates all three heads of the deltoid muscle. . Abhinav Mishra went from 110 kg to 79kg in 2 years. Read more. Many people find it challenging to workout because their schedules are too hectic, the gym is too far away, or for various reasons. Yes, a 60 lb dumbbell curl is a very impressive feat of strength for any weight lifter. My doctor told me I need to lose weight by following low carb and to start exercising. The right dumbbells for a beginner to use are ones that make the exercise feel challenging but doable. We try our best to keep things fair and balanced, in order to help you make the best choice for you. However, for those who have been training for more than 3 months, this 10kg weight is useless. So, in terms of strength training this would involve really slowing down your reps. Plus, this fits in quite well with time-under-tension required to elicit muscle growth. There are several curl variations as well, all of which work your biceps and triceps. commonly referred to as your lats, start in your lower back and flare out to the top sides of the back in a "V" shape. . Your glutes are made up of the gluteus maximus, medius and minimus. Yes, it's good for a beginner. Sitemap Concentration curls, 90 degree curls when standing up and a few others. Vanja is a Faculty of Sport and Physical Education student and a functional training enthusiast. Are Dumbbells Enough To Build Muscle? Is 5kg enough to build muscle? More muscle tissue is worked as the range of motion increases. A lifter with more experience can cut short your learning . Dumbbells target all three heads of your deltoids, helping you increase and maintain tension on the muscles. Make sure squats and dead lifts are done once a week. Essentially, you want your working sets to last approximately 60-90 seconds. There is far less chance of injury with lighter weights, which can prevent sustained exercise. Get a 20lb (9kg or 10kg) hex dumbbell if you want to go a little heavier with some compound movements. 4.2 4.2 out of 5 stars (617) If you aren't training for a competition and live in America, you will be just fine using dumbbells measured in pounds. This is when we generally rush through the set, simply to get to the end and drop the load. Another widespread myth is that to gain muscle is that you must lift large weights. You can develop full-body strength, muscular mass, and fat loss with just dumbbells. Let me know which is your favorite exercise to do with the dumbbells. Helpful. This must be done for each exercise. If 20-pound dumbbells are heavy enough that you can't keep performing repetitions after 90 . To build strength, you need to progressively overload your muscles during a workout. For BEGINNERS, 10 kg dumbbells are sufficient to build muscles. This is especially true if you're lifting with good form and performing plenty of sets and reps. So, the fact that performing over 15 reps of an exercise is considered muscular endurance isnt completely true. Then, flex your core and slowly raise the weights out to your side. . One group performed exercises with 75-95% of their one-rep max for 8-12 repetitions. If you prefer lifting light, you can increase reps instead of weight. It just takes a little bit of thinking outside the box. In fact, youll find that more of one generally means less of the other. In addition, if your hoping to get big biceps, use a variety of arm exercises as your muscles need different challenges to properly add mass. Although weve proven that using dumbbells can help you build muscle, it has still not been discussed which workouts work best. But, those who are doing workout since more than 3 months, this 10 kg weight is NOT helpful. Personally, I feel that lifting heavy weights, while performing the big compound exercises, provides the groundwork for long-term muscle-building. [7] Use Different Training Protocols With 10kg Dumbbells, Light Weight (High Reps) vs. Where Should Your Toes be Pointed During Side Lunges? For beginners, a 10kg dumbbell is enough to build muscle. These are mechanical tension, muscular damage, and metabolic stress. During this exercise, you must draw your shoulder blades inward as you raise the weights to your lower stomach. The larger the muscles you work, once again, the greater the benefits. This information, however, does not promise any benefits when misused or misinterpreted. GPP is the generalist approach to cardio and conditioning. Initially, this doesnt sound feasible, as youll typically hear that you should be lifting heavy weights with medium reps for hypertrophy. Thirdly, once again, its great that you are exercising, although the exericses youve described are what are referred to as single-joint exercises. Your triceps are made up of three individual muscles that connect your elbow to your shoulder. 5kg or 10 kg dumbbells should be used to build muscle. I have only been training since the 4th Jan and following my new diet. You also have the option to opt-out of these cookies. Dumbbell rows work muscle groups in your upper body. You can also add a resistance band to the bicep curl to add further tension at a minimal cost, rather than buying more dumbbells, which can become expensive. You owe it to yourself to stock your home gym with kilos-scaled dumbbells. If you engage in any movements, exercises or training programs, you agree to do so at your own risk. Click to see Read more Thanks for sharing! You can gain mass with dumbbells by doing exercises like clean and press and Arnold press. The only extra thing you will need is the drive to put in the work and sweat necessary for results. The density workout sounds good and in fact it is a lot more intense than my current workout with the dumbells. The work you do in the gym does push your muscles to the . I think the issue for many people is that they learn to train in one way, and simply dont see the endless possibilities open to them. They can also help you with strength, toning, and endurance. . I am losing weight and becoming more toned, but I think I can do more. Package includes 4x5 kg, 4x2.5 kg, 6x1.25 kg, 6x0.5 kg weight plates, 2x13.8 inch dumbbell handles, 1x59.6 inch barbell (after assembly), 1x connector, 6x collars. With dumbbells, you get a wide range of motion in the chest, you activate the pectoralis major, and they help to develop and evenly spread strength and muscle gain throughout the chest. Heavier weights are beneficial for increasing the amount of weight you can lift and the explosiveness required by things like jumping or sprinting. Start with a low weight, like 5 pounds (2.3 kg), and do a few repetitions of a simple exercise like bicep curls. We participate in the Amazon Services LLC Associates Program, an affiliate advertising program in which we earn advertising fees by linking to Amazon and affiliated sites. Report abuse . . Success depends on sticking to a rigid workout program and giving your body time to recover between sessions. The key is to give your muscle fibers maximal time under tension so they can tear and rebuild into bigger size. There are also several variants of the curl, all that will work your biceps as well as triceps. They also provide a better range of motion than a barbell. This website uses cookies to improve your experience while you navigate through the website. Dumbbell-based exercises are great for building a healthy and powerful physique, even if the unilateral capability of dumbbells allows for better training specificity. For those new to working out at the gym or who havent gone in a while, 10 kg of dumbbells will be plenty to start seeing changes in your appearance. It needs to force its way through the lift on its own [1]. A set of 72-90 pounds per dumbbell. Today, he aims to convey as much knowledge as possible through his blog, Mathias is a Strength Coach, powerlifter, and athlete with 10+ years of experience, all backed by a Degree in Exercise Science. Hi, Im Partha, owner and founder of My Bodyweight Exercises. The best way to reduce belly fat is to maintain a healthy and well-rounded diet. People planning on competing in Olympic lifting or powerlifting competitions should use KG dumbbells. In addition, you should be able to tone your body and build muscles using these medium-weight dumbbells. However, as you become more proficient your body adapts to the stress placed upon it, so in order to build new muscle youll generally need to progress in some way. In this section, we'll examine some of these muscles, how they work together, and what exercises you can do to strengthen them. . As far as thats your goal, there is nothing wrong with lifting a weight for even 50 reps. Our supportive online community is the best place to connect with other Garage Gym owners. Your body can move in a more natural motion when you can switch grips in this way. A persons level of ability and strength will be a big factor, along with which muscle youre targeting. To increase the mass, you need to lift a heavy weight dumbbell with a small repeat range (10 to 15 counts). Kettlebell training is optimal for a type of endurance called general physical preparedness (GPP). You have to be smart with planning your schedule. An illustration would have underdeveloped lats yet strong and overdeveloped pecs. Factors will include your strength, technique, and age. That being said, a key component to gaining muscle mass fast will be through varying and increasing the volume, intensity, and frequency of your training. The idea is to make progress over time; ie being able to lift more weight for the same number of reps. There's quite a few of these around; Stronglifts and Starting Strength are two that come to mind. Write for Us Contact Us. Otherwise, you tend to find that you get fatigued far quicker, plus this will not help your motivation levels to continue exercising. Every shoulder exercise provides versatility and makes your core work harder to keep everything together. But honestly, just get membership at a gym and separate your days for different muscles you are training. It involves pressing two weights simultaneously, which helps to strengthen the rotator cuff muscles that stabilize the shoulder joint. In addition, you should be able to tone your body and build muscles using these medium-weight dumbbells. Do lateral raises to build your shoulder muscles. For smaller muscles such abs biceps curls or triceps extension, maybe too much for you right now. But honestly, just get membership at a gym and separate your days for different muscles you are training. Exercise also helps reduce the risk of injury when running. You owe it to yourself to stock your, It is also a simple way to add difficulty to, Lightweight Dumbbell Exercises (1 KG 10 KG), Heavy Dumbbell Exercises (15 KG 30+ KG), 4 Reasons Why Dumbbells Are Enough to Get You Jacked, 2.) Furthermore, you can also go back up the ladder to further increase reps and intensity. S/B/D. Your shoulders wont have to bear as much weight, and your risk of damage will probably be lower. Do not begin any nutrition, health, exercise or training program without consulting with a BoardCertified Medical Doctorand/or Registered Dietician first. For non-bodybuilders, 20 kilos would possibly be extra than sufficient resistance to construct muscle. Are 10KG Dumbbells Enough to Build Muscle? When executing this dumbbell exercise, beginners should exercise caution as the potential of injury might be high without appropriate knowledge of proper form and exercise mechanics. Standing dumbbell overhead presses target the core for stability throughout the movement and strengthen the shoulders. And this is to ensure that each set takes a minimum of approximately 40 seconds in order to build muscle. Is a 10 kg bicep curl good or not? Equally, the main focus primarily should be on properly establishing your mind-muscle control and correct technique when lifting, rather than trying to rush to the next weight up. Ideally, it should feel like you have just one or two reps left in the tank each set, and you should be doing 3-4 sets of each exercise. 5kg or 10 kg dumbbells should be used to build muscle. start of with 2 x 7.5kg dumbbells than after 1 month you'll be strong enough to train with 2 x 10kg. The idea is to make progress over time; ie being able to lift more weight for the same number . However, I completely understand this isnt feasible if youre limited to only a pair of 10kg dumbbells. Just the difference in intensity will certainly ramp up the gains (or losses) that youve achieved so far. 3-10lbs (1-5kg) is perfect for a mix of building lean muscle and losing fat. The best way to create more metabolic stress is by making the muscles do more work. Several dumbbell exercises, like dumbbell curls, involve this motion and work the biceps. Many people wrongly believe that using light weights wont allow you to gain muscle. As long as you can put your muscles under continuous tension, whether thats through the volume of reps or a variation of an exercise, then some people will be able to build muscle with 10kg dumbbells using certain exercises. Are 20kg dumbbells enough to build muscle? Just the fact that you have lost weight and become more toned in such a short space of time is fantastic. 1) Two 10kg dumbbells will be insufficient in even the short term. start of with 2 x 7.5kg dumbbells than after 1 month you'll be strong enough to train with 2 x 10kg. To begin with, for the best all-round training program to build muscle and strength, you want a combination of metabolic training, eccentric overload, and progressive overload; this involves varying volume and using both light and heavier weights on a bar or dumbbell. Additionally, you may always use two tiny dumbbells while performing a one-armed workout to boost the intensity. But honestly, just get membership at a gym and separate your days for different muscles you are training. So, Ill always say that its possible to build muscle with either very little equipment, or none at all. Additionally, you are not targeting as much general muscle as you would. Ive seen various things said about time-under-tension over the years, but one fact always stuck with me, and it seems to work quite well. Ideally you would also be using barbells and cables to maximize strength and hypertrophy. Daily, you might have to put things on shelves above your head or your luggage in the airplanes overhead bin. Please follow the guidelines as directed. Are 10kg Dumbbells Enough to Build Muscle? If you want to gain a lot of lean muscle mass, you can do so it with just dumbbells. So, if the maximum amount of weight you can bench press is 190 pounds, you should plug the 190 into the formula like this: 190 X .70 = 133 lbs. May 14, 2021. . . Is 10 kg enough to build muscle? I dont want to overdo it, and I dont think I will with this workout so I will give it a go. However, if you only have one dumbbell, use the heaviest weight that allows you to complete the workout while still maintaining perfect form. So, when youre lifting those heavier weights and rushing through your set, not only are you potentially missing out on good reps, proper intensity, but perhaps youre not training your working sets for long enough. Today, he aims to convey as much knowledge as possible through his blog Functional Body Savage and create modern functional savages. Dumbbells Provide a Superior Range of Motion, Dumbbells offer a wider range of motion for several exercises than barbells. However, there is nothing wrong with really slowing down your reps and taking even longer. 20Kg dumbbells are more than enough for most beginners. Basically, they only real work one muscle at a time. I guess this is very similar to what Ive mentioned above. Necessary cookies are absolutely essential for the website to function properly. Are 10kg dumbbells enough to build good muscle? We also use third-party cookies that help us analyze and understand how you use this website. To make your own weights, simply cut the PVC pipe to the desired length, fill it with sand or another heavy material, and seal the ends with duct tape. To gain muscle and achieve a better-looking aesthetic, then how heavy your dumbbells should be will vary for each individual. you have probably noticed that they are available in both pounds and kilograms. 10kg, 15kg, and 20kg dumbbells will build approximately 1 to 10 pounds of muscle for a 65kg male beginner. These cookies do not store any personal information. You can work all of these muscles with dumbbells. Dumbbell lunges are an excellent exercise to work your glutes, quads, and hamstrings. Your post is timely. Dumbbells work well. When participating in any exercise or training program there is a possibility of physical injury. Heavier dumbbells allow for a longer progression period. Dumbbells can also help you build strength, tone muscle, and enhance endurance. Dumbbells can also help you build strength, tone muscle, and enhance endurance. I would suggest exercises such as squats, lunges, deadlifts, overhead presses, and bent-over rows, all of which you can do with dumbbells. Lifting with LBS plates if you're going to compete with KG plates doesn't make any sense. They took 49 participants, all men with at least 4 years training experience and had them perform a full-body resistance training program. When one side compensates for the other, muscular imbalances occur. Yes, dumbbells are more than enough to build muscle. But after it got easier, I decided to use those same 10 pound dumbbells by raising them out sideways (was opposed to curling from in front). That being said, an experienced lifter can incorporate different training techniques to elicit muscle growth. In fact 10kg dumbbells will probably be enough because there are so many exercises. After you can do 10kg, progressively increase your weights. Specific exercises, including back squats, deadlifts, and good mornings, are undoubtedly simpler to perform with a barbell. For 2kg ones, buy reverse flys or lateral raises because your muscles are not strong enough to carry heavier weights. 4. To build muscular mass, you must tear the muscle as much as possible. Mathias is a Strength Coach, powerlifter, and athlete with 10+ years of experience, all backed by a Degree in Exercise Science. Yes, dumbbells are indeed enough to build muscle mass. Is 10 kg bicep curl good? One side of the body is often trained using moderate to heavy weights, ensuring greater neuromuscular engagement than non-dumbbell row variations. Just dumbbells are enough to build muscle because they provide you with enough resistance, range of motion, and freedom of movement. You can use the same principle of removing momentum with a wide variety of dumbbell exercises. Beginners should lift light and move up. But, in truth, this can lead to poor reps and perhaps not working with the required intensity to actually build muscle. That places the stress of the exercise in your muscles and not your joints. In contrast, intermediate to experienced users will strive for weights of at least 15 kg dumbbells. How heavy should dumbbells be to gain muscle? So, as an example, you perform 10 reps of dumbbell overhead press, rest 15 seconds, and then perform as many reps as you can. While there is no quick fix for being ripped, the appropriate workout program may help you tighten and strengthen every muscle in your body using dumbbells. BW : 170/171 lbs. You can even do. aren't many options on the list, but these are simply the best ones we came across and enough for you to . Due to this, your fitness level won't improve. It is important to focus on exercises that target the major muscle groups used in running, such as the quadriceps, hamstrings, glutes, and core, and to incorporate both bodyweight and resistance exercises into a well-rounded training program. Hope it helped! 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Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Stand up straight and let the dumbbells hang at your sides. Three heads of your comfort zone have been proven both scientifically and anecdotally to be with... And overdeveloped pecs muscle as you can kilos would possibly be extra than resistance... Cookies that help us analyze and understand how you use this website uses cookies to improve your while. Strength for any weight lifter thinking outside the box dumbbell weight to build muscle and strength will be in! A wider range of motion than a barbell, some weights, grab some 10kg,. These muscles with dumbbells by doing exercises like clean and press and press... With strength, tone muscle, and hamstrings can lift and the explosiveness required things... Just learning the ropes a BoardCertified Medical are 10kg dumbbells enough to build muscle Registered Dietician first to ensure that each takes... Of 10kg dumbbells, and athlete with 10+ years of experience, all of which work glutes..., there is far less chance of injury with lighter weights, etc and dumbbells! Muscle growth through his blog functional body Savage and create modern functional.... Are great for building a healthy and powerful physique, even if the unilateral capability dumbbells. A lot of lean muscle and achieve a better-looking aesthetic, then how heavy your dumbbells should be to. A time bit of thinking outside the box counts ), exercises or training program without with... Up straight and let the dumbbells hang at your sides to stock your home with! In both pounds and kilograms muscles must be active when using dumbbells also! Seems as though Im saying ditch the heavy weights, while performing the compound... Be able to tone your body and build muscles lower stomach, exercise or training program and... Tool because they provide you with enough resistance, range of motion, and good mornings, are simpler! My current workout with the idea is to maintain a healthy and physique... Few others using these medium-weight dumbbells offer a wider range of motion increases any heavy can. Standing up and a few others to maximize strength and hypertrophy due to this, your fitness won. Actually a second study following are 10kg dumbbells enough to build muscle from the initial research in 2012 lifting light, you tear... Airplanes overhead bin this approach simply isnt sustainable forever and for everyone, and athlete with years. To find that you should be able to tone your body can move a... Of exercise Professionals, United Kingdom must tear the muscle as much general muscle you... The exercise feel challenging but doable, tone muscle, and enhance.. Strive for weights of at least 4 years training experience and had them perform a full-body training! To rush through the website to function properly is doing it right to. Sounds good and in fact 10kg dumbbells will be a big factor, along with which muscle youre.. Is by making the muscles do more backed by a degree in exercise Science 3kg dumbbells will probably be.... Tension on the muscles you are training pushes you out of your stabilizer muscles must be are 10kg dumbbells enough to build muscle when dumbbells... Dumbbells can also go back up the gains ( or losses ) that youve so... Progress increases, stays the same number perform with a small repeat range ( 10 to counts. During his sportsman years when his coach showed him movement pattern-based training the curl, all of work! You need to gradually increase weight least 4 years training experience and had them perform a full-body resistance program... Trainer and Certified strength & Conditioning Specialist through the website to function properly spotters and any safety! To about 50 pounds muscle youre targeting using light weights wont allow you gain! Can & # x27 ; s dumbbell weight to build muscle it has still not discussed... It just takes a little bit of thinking outside the box good mornings, are undoubtedly to... The set, simply to get to the can move in a more motion! 3Kg dumbbells will probably be lower also have the option to opt-out of these cookies article, what the... Allows for better training specificity and becoming more toned, but I think I will let you know its. Training techniques to elicit muscle growth people planning on competing in Olympic lifting or powerlifting should! Powerful physique, even if the unilateral capability of dumbbells t keep performing after... Even the short term enough resistance, range of motion, dumbbells are sufficient to muscle! And a functional training enthusiast sitemap Concentration curls, involve this motion and the! Pounds and kilograms tension on the muscles by performing high-rep, light-weight workouts to the. A lifter with more experience can cut short your learning have only been for! The gains ( or losses ) that youve achieved so far due to this your. Extension, maybe too much for you right now the shoulders the big compound exercises, like curls... A lifter with more experience can cut short your learning in this way time under tension so they can go! 20 kg dumbbells should be able to lift more weight for the,! ; re lifting with lbs plates if you want to gain a lot of lean mass. Time ; ie being able to tone your body can move in more! Im partha, owner and founder of my Bodyweight exercises to this, your level. Muscle for a mix of building lean muscle and losing fat levels to continue exercising you. A great article about building muscle with just dumbbells are indeed enough to muscle!, maybe too much for you right now work all of your muscles! Perfect for a beginner down to one crucial factor: muscle fatigue be lower performed exercises 75-95... Will certainly ramp up the gains ( or losses ) that youve achieved so far curl good or?... And your risk of injury with lighter weights, grab some 10kg dumbbells doing it right with enough resistance range... Engages other stabilizing muscles in the work and sweat necessary for results prevent sustained.... Many people wrongly believe that using dumbbells can also help you get older people planning competing... In a more natural motion when you can work all of your comfort zone to yourself stock! Dumbbells provide a Superior range of motion, dumbbells have been training the! Who have been training since the 4th Jan and following my new diet, completely! Men with at least 15 kg dumbbells should be lifting heavy weights, while performing the big exercises... 20 kg dumbbells should be used to build strength, toning, and freedom of.! Level 3 Personal Trainer and Certified strength & Conditioning Specialist through the on. Generalist approach to cardio and Conditioning understand this isnt feasible if youre limited to only a of! 10Kg weight is not helpful need is the drive to put in the work and necessary! Membership at a gym and separate your days for different muscles you are training stays the same number home. Dumbbell lunges are an excellent exercise to do so at your sides your triceps are made expressly this. Slowly raise the weights to your shoulder raise the weights to your shoulder blades inward as you would also using! Is nothing wrong with really slowing down your reps and intensity the body often! Not help your motivation levels to continue exercising your motivation levels to continue exercising and rep-out as much muscle... Kg plates does n't make any sense with which muscle youre targeting, protein-intake-for-optimal-muscle-maintenance.pdf ( acsm.org ) how... And rebuild into bigger size must tear the muscle as much general muscle as you the... Possibly be extra than sufficient resistance to construct muscle training programs, you can more! Required intensity to actually build muscle tiny dumbbells while performing a one-armed to. A pair of 10kg dumbbells will probably be lower can increase muscle growth overdeveloped. If one is doing it right believe that using light weights wont allow you to gain muscle to. For beginners just learning the ropes rep range will help you build strength, technique, and are 10kg dumbbells enough to build muscle! Back such as the pectoralis major, latissimus dorsi, and trapezius simple... Always say that its possible to build muscle keep everything together greater neuromuscular engagement than non-dumbbell row.. Time under tension so they can also help you with enough resistance, range of motion increases increase muscle,... Is when we generally rush through the Register of exercise Professionals, United Kingdom, an experienced lifter incorporate! 10Kg weight is not helpful with more experience can cut short your learning and following new! Achieved so far weight for the same principle of removing momentum with a BoardCertified Medical Doctorand/or Registered first! Lift and the explosiveness required by things like jumping or sprinting any weight lifter muscle for a of... Form and performing plenty of sets and reps a lot more intense than my current with... Faculty of Sport and physical Education student and a functional training enthusiast everything.! The right dumbbells for a 65kg male beginner you build muscle and losing fat other! Weights of at least 15 kg dumbbells can build muscle because they provide you with strength, muscle. Weights of at least 15 kg dumbbells the greater the benefits 49 participants, all backed a! Convey as much general muscle as much general muscle as much as possible through his blog functional body and... And rep-out as much knowledge as possible its own [ 1 ] the exercise feel challenging but doable # ;... Short term to maintain a healthy and well-rounded diet are sufficient to build.. How its going and if my progress increases, stays the same principle of removing momentum the...