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[satkutis17]

Hello. I don't know if this is a stupid question or not, but everywhere when it is an exercise it is written like that: Dumbbell Shrugs 3x12, Dumbell Squats 3x12, but nothing about the weight, that dumbbells should be. I know it is recommended to change weights every set, but can u tell me what is a normal weight of the dumbbells, when u do these 3x12 exercises. Because I tried with 2 dumbbells, 8 kg each, and that was way too easy. I am beginner so don't laugh, I know 8 kilos is very light for all you sport people. I just need to know the weight, and I will buy normal weight dumbbells.

[Boss Man]

No don't buy Dumbbells.

Dumbbells are expensive.

A brief explanation.

You buy two small Bars and some discs. Enough to get each Bar upto 20kg's for starters.

You buy Dumbbells, bearing in mind a muscle like a Delt can't handle the same levels of Weight as a Trap when you're starting, so you might have to buy several pairs of Dumbbells.

if you buy some 4kg, 6kg, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg, and 20kg pairs of dumbbells, you are buying 216kg's of combined weight.

If you buy two small Bars and a few Discs, to get both Bars upto a possible 20kg's, you might be buying 2 x2 kg Bars, some clips or collars, and 36kg's of Disc weight.

So to recap.

Dumbbells 4kg - 20kg, 216kg's combined weight

Bars and Discs, 44kg's combined weight, to get both Bars anywhere from 4kg upto 20kg,

Which will cost less?

Plus unless you want those Dumbbells all over the floor, you may have to buy a Dumbbell Tree or two. More expense.

Discs are round, you can stack then within reason, though obviously don't make 6ft towers out of them, make a few small ones, and tuck them out of harms way.

Bying discs and Bars, ALWAYS more sensible and cheaper than Dumbbells, in almost all scenarios.

[swanso5]

it's all relative...what u can do for 12 reps you may not be able to do for 1 rep...you need to work it out for yourself

if 8kgs is too easy then increase the wt to 10 - 12kgs and see how that goes...you sets should look like this:

first set of 12 - moderate effort, not too hard but not too easy but maybe could have done 14 - 15 reps if you really needed to

rest

second set of 12 - moderate ton hard effort, made it to 12 and could have only done another 1 - 2 reps max if you really needed to

rest

third set of 12 - hard, hard effort, you may only get 10 or 11 reps which is ok but do everything you can to get 12, this is the "money set" i suppose but technique needs to stay perfect and as soon as it breaks down the set is over...if you do only get 10 reps on this set then the next time your aim is to reach 11 on this set and if you get 12 then next time get 12

as soon as you reach 12 reps on all 3 sets, increase the wt with the smallest increase you can (you may need to buy some 1, 2, 3pd type plates) and try again

make sense?

[satkutis17]

thank you very much. it really helped. and that thing with technique is amazing. it was too easy because my technique was bad, and now it's even difficult to do 3x12 with 8 kg's. NOW I FEEL ALIVE ! and u are right about buying. i will go and buy as u said these small bars and discs. Thank you again.

[silvister]

as you write that you just start exercise, my suggestion is that you always start your dumbbells exercise with light weight, like if your start your first set with 8kg then the next set with some increment, and so on , one think you should keep in mind that when you dumbbells exercise this should be slow , as you ask about what is the perfect weight for dumbbells exercise , its depend man to man, this is not fix for any age.