Weights Dumbells Set
Advice on lifting weights? (Dumbells)
Hi There!
Just started lifting dumbells and am looking for any advice anyone can give me.
Especially I’d like to know how long my breaks should be between sets, how often I should lift weights, and what exercises I should do for my chest especially.
I’ve looked around to find out how often I should lift and some sites say 24 hours and some say 48 so I’m a bit confused.
I’m lifting 7.5kg an arm for most exercises, I’m 18, about 5ft 10 and just over 12 stone, if any of that is any use 
Any advice welcome, thanks!
Hi,
Dumbbells are an excellent muscle builder, so you’re on the right path.
The break between sets and exercises is largely determind by the goals you want. If it’s all out mass (mostly muscle) that you want, it’s best to have a 60-90 second break between sets, and a 2 minute break between exercises. But, if you want more definition, go for a 30-45 second break between sets (although you won’t be able to lift as much as your body hasn’t had much time to recover) as this will cause yyour weight training to also induce a cardiovascular benefit too.
Chest exercises are as follows;
Dumbbell Chest Press – 3 sets 12-15
Dumbbell Incline Chest Press – 3 sets 12-15
Decline dumbbell fly – 3 wsets 12
Ballistic press ups 1 set to failure.
The break between workouts again largely depends on your training routine. If you did short, but intense 40 minute sessions, you would be able to train 5 times per week, but if you did long intense 1 hour 30 minute sessions, 3 times per week is best. Try to leave at least 24 hours between workouts though. Listen to what your body tells you, if it’s really sore, and worn, give it another day until you feel fresher and more able.
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