Weight Training.

DumbBell Training

A lot of theories here. You're going to have to try different approaches until you find out what works best for you. My recommendations... first, get a set of dumbbells that are easy to add and remove weights. I think this might be one of the most important pieces of exercise equipment you will own. You'll need a number of plates. If you're just starting into weights, or just are not interested in heavy lifting, you might get 4 plates each of 2 1/2lb, 5lb, and 10lb weight. To begin, you might want to just make two 10lb dumbbells; ie. each dumbbell will have 2 5lb plates.

Biceps Curl

This month we'll look at the alternate curls to develop the biceps. To do these, you can either stand or sit on a bench, with a dumbbell in each hand, and the palm of your hand facing your thighs. Begin lifting the right arm up, bending at the elbows, until you reach the shoulders. As you lift, begin rotating your palms outward until they are facing straight up. When you reach the shoulder area, flex your muscle for about 1 second, then begin lowering your arm back to the original position, this time rotating your palm inward until they again face your thighs. Now, begin lifting your left, following the same procedure as with your right arm. Flex at the top, then lower your left arm and begin again raising your right arm, repeating the exercise. Each time you complete this procedure with each arm it will count as 1 repetition. Your goal to start with will be 8 - 12 repetitions. If you can't do this with the starting weight, use less weight.

If you did these 8 - 12 reps and sat the weights down this would count as 1 set. You might then rest for a minute or 2 (or more), and then pick the weights up and repeat the procedure. Generally 1 - 3 sets of 8 - 12 reps for each exercise will be plenty, unless you're into some serious body-building. If you are, pick up a muscle magazine and let them take you to a higher level.

Another way to get 3 good sets in, and an excellent way to quickly develop muscle, is to do 3 sets progressively. By that I mean.... start with 2 10lb dumbbells (or whatever weight is comfortable), and do a set of 12 repetitions. Immediately add two 2 1/2lb weights to each dumbbell and proceed to do 10 repetitions. Add 5 more pounds to each(if you have the plates I mentioned, remove all plates and put 2 10lb plates on each dumbbell) and finish with a set of 8 repetitions. So you would start with 10lb dumbbells for 12 reps, 15lb for 10 reps, and 20lb dumbbells for 8 reps. This will definitely give you a heck of a pump in the biceps.

Next month, we'll cover the triceps press with dumbbells.

Triceps Press

This month we're gonna do the seated triceps press. Sit on the end of a weight bench and pick up a dumbbell with your right hand. Lift your arm directly over your head, with your palm facing in towards your body, like you were throwing a football. You might want to take your left hand and grasp your right triceps for support. Now, slowly lower the weight behind your head, bending at the elbow. Go as low as possible, then slowly lift your arm back to the starting position, flexing your triceps at the top of the movement. Hold a second, then repeat. Each time you complete this procedure it will count as 1 repetition. Your goal to start with will be 8 - 12 repetitions. If you can't do this with the starting weight, use less weight.

Shoulder Raises

Again, do these seated or standing. With a dumbbell in each hand, allow your hands to hang down at your side, palms facing in. Look straight ahead. Slowly raise your hands to the side until you reach about shoulder level. Rotate the dumbbells slightly, thumbs turning down and pinky turning up. Raise your arms a little above shoulder level.Hold a second, then lower.
Use a light weight for 12 reps, then add about 5 pounds per dumbbell and do a set of 10 reps, then 5 more pounds and do a set of 8 reps. Your shoulders will explode. If you have to in the beginning, you can use the same poundage throughout.

Shock Your Bicep
and Make It Grow!