how much within kilos should i elevate dumbbells?
hey guys i guess that the question is not enough so here some more info's
i am 1.80 meter tall and consignment about 76 Kg i am pretty much the average weight and very athletics i used to swim (training) but due to college and work it does not fit anymore contained by my schedule and since summer is back i want to get surrounded by the best shape .. so here's my question how many weights should i lift surrounded by single dumbbells at home to get in shape (in kilos please)
Best Answer: Seems like you are surrounded by pretty good shape already. Unfortunately, I cannot give an exact weight to raise, which varies with every exercise! You need to first digit out 1 Rep. Maximum for each exercise (maximum amount of weight you can lift/pull in ONE repetition near correct form). Then take 70% of that max. weight and use that for your sets. Typically, it should be around 6-8 reps. Example: Your 1RM for the bench press is 200 pounds. Then do 4-5 sets of 6-8 reps of the bench press with 200*.7 = 140 pounds Over time, hold taking your 1 RM for each exercise, which is bound to increase.. And adjust your reps as necessary. 2.205 pounds = 1 kilogram, by the way.
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Best Answer: Seems like you are surrounded by pretty good shape already. Unfortunately, I cannot give an exact weight to raise, which varies with every exercise! You need to first digit out 1 Rep. Maximum for each exercise (maximum amount of weight you can lift/pull in ONE repetition near correct form). Then take 70% of that max. weight and use that for your sets. Typically, it should be around 6-8 reps. Example: Your 1RM for the bench press is 200 pounds. Then do 4-5 sets of 6-8 reps of the bench press with 200*.7 = 140 pounds Over time, hold taking your 1 RM for each exercise, which is bound to increase.. And adjust your reps as necessary. 2.205 pounds = 1 kilogram, by the way.
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