How long does it take to build muscle with dumbbells?

Dumbbell training is a common fitness method. There is no special requirement for the venue. It can be said to be very convenient and a very good fitness method. When doing dumbbell exercises, don't be too anxious. You can't build muscles overnight. You must persist in exercising. You can't fish for three days and dry the net for two days. You can grow muscles through a period of exercise. Let us learn about this aspect.

How long does it take to build muscle with dumbbells?

If the purpose of the exercise is to build muscle, it is best to choose dumbbells with a load of 65%-85%. For example, if the load you can lift each time is 10 kg, you should choose dumbbells weighing 6.5 kg to 8.5 kg for exercise. Practice 5-8 sets a day, 6-12 times per set. The movement speed should not be too fast, and there should be 2-3 minutes interval between each set. If the load is too large or too small, or the interval time is too long or too short, the effect will be poor. So what should you pay attention to when using dumbbells?

When doing dumbbell exercises, you should choose an environment with good ventilation and try to avoid practicing in an environment with turbid air, cold or hot temperatures. Before starting exercise, do a careful warm-up; be sure to do a cool-down after exercise; during exercise, non-standard movements can easily cause joint damage, because when practicing with dumbbells, the joints are under great pressure, and a slight deviation in movement can cause joint sprains, strains in muscle fibers of small muscle groups, etc.; be careful not to carry too much weight, as overweight dumbbells can easily strain your muscles and fail to achieve the desired training effect; they can't be too light either, as too light dumbbells can't achieve the purpose of building a good figure at all. Don't be impatient when increasing strength, you have to do it step by step. Do you know how long it takes to build muscle by lifting dumbbells?

Muscle training should not be done every day. Muscles should be given at least 24 hours of recovery and growth time to help them form. To increase muscle size, you should use heavy weights and fewer repetitions (try to complete 8-12 times). To maintain muscle lines, you can use moderate weights and more repetitions (more than 20 times). When lifting dumbbells, you cannot do too much at once. Take it slow, increasing the amount a little bit every day. If you persist for two or three months, you will have muscles.

Dumbbell exercise principles:

1. For thin people to gain muscle, it is suitable to use heavy weights and fewer dumbbell exercises. Generally, 8-12RM per set of movements is the best effect.

2. For fat people to lose fat, it is suitable to use small weights and multiple dumbbell exercises. Generally, the best effect is achieved if each set of movements is above 50RM.

3. For the purpose of body shaping, it is suitable to use medium-weight dumbbell exercises. Generally, 25-30RM per set of movements is the best effect.

rm stands for relative weight. 8rm refers to the weight you can complete 8 times in a row at most, or in other words, the maximum weight you can complete 8 times in a row. The premise is that the movements are standard and you don't cheat by using force.

Generally speaking, to increase maximum strength, use a weight of 1-5rm, to increase muscle, use a weight of 6-12rm, and to lose fat, use a weight of 15-20rm, and perform each set until exhaustion. (But for new students, we all say 8-12rm, 10 times per set.)