METIS Rubber Barbell Weights [10kg-30kg] Barbell Weights Sets with Handle | Exercise Equipment for Women & Men | Home/Gym | Barbell Chrome Handle & Weights Set

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If you can lift more and want to build power and strength, then the average woman should aim to use dumbbells around 5-8lbs(2-3.5kgs) to start and men should aim for 8-10lbs(3.5-4.5kgs). Aim for around 15 reps over 3-4 sets, then increase over time – doing fewer reps with higher weights. How Heavy Should Dumbbells Be For You to Gain Muscle? Standard weights are smaller in comparison to Olympic weights and are recommended for the novice/beginner. Standard weights have a 1" diameter hole in the centre of the weight plate. Standard weight plates come in the following sizes: 0.5kg, 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg 25kg. A standard barbell maximum weight is around 120kg. Once you are lifting near this limit, you will need to consider Olympic weights. Olympic Weights The 10KG Junior Performance Training Bar is of the same precision quality and construction as some of our most elite barbells. This is an excellent tool for the junior or beginning lifter and can be used for a variety of training applications. The distance between the collars is the same as a competition barbell, so there's a smoother transition as the lifter advances. The bar shaft and sleeves are coated in hard chrome for added durability. Alongside this, a key element found in muscle is protein, so you will need to significantly increase your protein intake – both through liquids in protein powder and food. Alongside a good training program and recovery periods, it is recommended that you aim to have 0.7-1 grams of protein per pound of body weight (around 1.2-1.7 grams per kilogram). Fundamentally, to build muscle, you need to put sustained pressure on said muscle and force your body to adapt. There is far less chance of injury with lighter weights, which can prevent sustained exercise. The manner in which you modify each lift can equally determine how hard an exercise is. Changing the angle, speed, and position can make even 10kg dumbbells seem heavier and still create that ‘failure’ to develop muscle growth.

Cast iron weights are the most popular form of weight plate. Their low manufacturing costs helps keep the price low in comparison to other types of weights. Bumper Grip Weights When it comes to using dumbbells, you can isolate muscle groups in a way you can’t with a barbell and you can stimulate muscle growth by engaging intermuscular and intramuscular coordination.Olympic weights are larger than standard weights and have a 2" diameter hole in the centre of the weight plate. Olympic weight plates come in the following sizes: 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg, 25kg 50kg. Olympic weights are better suited for intermediate/advanced strength trainers who are lifting heavier weights than the novice/beginner lifter. Olympic barbells are also stronger than standard barbells with a maximum weight load up to 750kg! Cast Iron Weights

However, a proper all-round training plan should still incorporate progressive overload and the use of increasingly heavier weights over time – if done safely and correctly. The bar shaft is made from precision ground alloy steel. The strength of the shaft is tested with every shipment of raw material to ensure we have a consistent 180,000 PSI tensile strength. This attention to detail also allows for an excellent whip and long-term performance of our bars. You can lift dumbbells every day if you’re sensible about it and have a varied workout program throughout the week. Most professional athletes will train to some extent each day so, if it’s okay for them, it’s okay for you! Barbells are a very popular form of weight training equipment. Professional bodybuilders to fitness enthusiasts in gyms, fitness classes and at home use barbells with weight plates to support their strength training goals, whether that be to build muscle or generally tone. Used with weight plates, barbells are highly effective in building your strength as they require you to utilise your stabilising muscles to lift the weights, rather than rely on weight machines, which can also be restrictive. You have to use your own power. Training with barbells also provides you with more natural movement so you can perform a wider range of exercises. Additionally, barbells are far more space efficient than weight machines, making them very handy for using at home. Standard Barbells Ultimately, for aesthetic muscular gains, you are better off using lighter dumbbells and ensuring the muscle is fully put in a state of focused tension for the full set of repetitions. However, lifting heavy can still have a place in your workout regime, when it comes to building strength and power in smart eccentric training.Using dumbbells, you can more effectively overload muscles by using single limbs and you also have the benefit of being able to work more through certain injuries, which might not be possible with a barbell or weight machine. They also provide a better range of motion than a barbell. Is It OK to Lift Dumbbells Every Day? Yes, absolutely. Using a barbell or dumbbells will both build muscle effectively, but they have different benefits and uses in your workout plan. As long as you can put your muscles under continuous tension, whether that’s through the volume of reps or a variation of an exercise, then some people will be able to build muscle with 10kg dumbbells using certain exercises. Equally, the main focus primarily should be on properly establishing your mind-muscle control and correct technique when lifting, rather than trying to rush to the next weight up. Couple this with the right amount of tension on the targeted muscle/s and the intensity to match, you will build strength and muscle at a faster rate – though this process can take months, depending on the aforementioned variables. Conclusion

Bicep curls with 10kg dumbbells can definitely be enough to build muscle. However, you may need to build up to this if you’re a beginner lifter. Compared to barbells, which are mainly used for compound exercises, with dumbbells you have more flexibility to target smaller muscles – particularly the stabilizers in a dumbbell bench press, which will help correct any muscle imbalances and strengthen the core.To begin with, for the best all-round training program to build muscle and strength, you want a combination of metabolic training, eccentric overload, and progressive overload; this involves varying volume and using both light and heavier weights on a bar or dumbbell.