Quote:
Originally Posted by Nepenthes
I checked out that site and you will need a variety of different dumbell weights depending on the exercise.
I would start out really light at first and focus on good form to isolate your arm muscles. I would start at around 10 to 15 .lbs per dumbell. As you you progress and gain strength, add a little more weight like an additional 3 to 5.lbs. You will find that different exercises will be easier than others.
My targeted number of reps is typically between 10 and 15 in sets of four.
The biggest mistake is when people start out with too much weight, which leads to bad form, which can lead to injury.
In addition to dumbells, pushups and dips are helpful to build arm strength.
|
I wanted to x2 the form bit here. Start with ridiculously low weight, so light it makes you feel a bit silly and concentrate entirely on form. When I first learned to power clean I spent two weeks using only the bar weight (which for an offensive lineman looks ridiculous) and nearly another month getting into weights that started to push me because the risk for injury is so high.
Form is the most important part of lifting, it keeps you safe and will make you earn your gains.
I would go for something like these:
and then get your standard olympic weights and clips, it will take up a lot less room than a whole rack system.
Also, muscle strength is proportional to cross sectional area, which means you aren't going to keep getting stronger without getting bigger eventually.