How to Lift Dumb Bells & Gain Muscle

Using dumb bells can significantly increase muscle mass.

There are no short cuts to gaining muscle. There is no pill, no type of diet, no special formula that will lead to building muscle mass. It can only be accomplished by lifting weights regularly.



Lifting dumb bells can have a dramatic effect on muscle mass. Regardless of your body type or how much or how little muscle you have now, following a dumb bell weight training regimen will lead to an increase in bulk muscle mass.

Difficulty:

Moderate

Instructions

Things You'll Need

• Set of dumbbells ranging from 5 to 60 pounds
• Weight training log

Create and Execute a Dumbbell Weight Program

1. Establish the appropriate amount of weight to lift at the beginning of your program. steel dumbells1 image by Warren Millar from Fotolia.com

   Establish a baseline from which to start. Choose an amount of weight you can lift no more than 8 to 10 times for the following four dumb bell exercises: bicep curl, shoulder press, chest press, and triceps extension. The weight of the dumbbells you use will vary for each of the four exercises. This amount of weight will be the baseline, or starting point for your muscle building program.

2. Your muscle-building program will be performed in two-week blocks. gym image by Mat Hayward from Fotolia.com

   Lift the baseline amount of weight twice a week for two weeks. Complete each of the four dumb bell exercises by performing three sets of 8 to 10 repetitions.

3. Steadily increase the amount of dumb bell weight. sales plinth blue up arrow image by Nicemonkey from Fotolia.com

   Increase the amount of weight for each exercise. After two weeks of lifting the same amount of dumb bell weight, your strength will increase to match the effort expended. It will take more weight to adequately challenge the muscles for growth. So increase the heaviness of the weight just enough so that, once again, you can lift the weight no more than 8 to 10 repetitions at a time.

4. As the weeks progress, significant muscle growth and definition will be visible. strong mexican image by Robert Calvillo from Fotolia.com

   Continue increasing the amount of dumb bell weight every two weeks. You will notice your muscle mass growing and becoming more defined.

Tips & Warnings

• Using a weight training log, write down the amount of weight you use for each exercise. Failing to keep a detailed weight training log can lead to wasted gym time. Many people who don't keep track of their workouts become frustrated when they don't see the muscle gains they think they should be seeing. Without a training log, it becomes difficult to remember the weight you used in a particular dumb bell exercise.

• As you perform each exercise, keep your body controlled and tight. Poor execution can lead to muscle strains and tears.

• In addition, do not over train by lifting more than twice a week. Lifting heavy weight causes micro tears in the muscle fibers. As the body repairs these micro tears, it builds up the muscle. Not allowing the muscles time to rest and recover will stunt your muscle building efforts.

References

• Strength/Resistance Training
• Weight Training Program
• Strength Training Main Page

Resources

• Read this Article in Spanish