[mrarmstrong]

I have a very small home gym ,that consists of a 150 pound machine that let's you work out just about everything.and I have 80 pounds of weights on a ez curl bar and two 30 pounds dumbells.my question is I can do just about all excercises with the dumbells 2 sets 10 reps,I need to know how much weight should I add and how many more reps.I am 6'3 238 pounds and the weight that I'm lifting seems very small for someone my size.help please

[kp2171]

If you look at the routines of well known bodybuilders, you'll see all kinds of patterns. Some do 8 reps, some more, some less. Many switch over time.

You should be adding progressively heavier weight over time, but you also need good form. More weight with bad technique isn't better for you.

But what is your goal? Is it size? Stength? 8-12 reps is a common bodybuilding range. For power go with fewer, heavier reps.

For ex, determine the heaviest weight you can lift one time. Then try 75% of this for bodybuilding in 8-12 reps. You might try a higher % for strength building, like 80-85% with 3-5 reps. So think about your goal... strength comes from a higher weight, lower reps... form comes from a little less weight, more reps...

As for number of sets, do more sets for the bigger groups, back, chest, etc... and fewer sets for smaller groups like biceps. If you are doing more than 6 sets for biceps in a split workout, you aren't using enough weight... whereas the back can take more than 8 sets, as it's a bigger group of muscles.

Also, let your body rest. Train a muscle group with high intensity every 4-7 days. Too much too often is not better. For ex, a common split routine that separates out different muscle groups:


Day 1: chest, biceps
Day 2: back, abs
Day 3: off (cardio only or complete rest)
Day 4: shoulders, triceps
Day 5: quads, hamstrings, calves
Day 6: off (cardio only or complete rest)
Day 7:repeat cycle

Here you are doing more sets within each group with reps to failure or short of it. You can also combine small muscle and big muscle days if you want to and have the time.

Right now, I think you are doing too much all at once, perhaps. Focus on clusters of big and small muscle groups, do more sets, and then let those muscles rest a few days before really hitting them hard again.

But remember... you need to understand your goal. If your goal is to be stronger, lift more weight, you need to do fewer reps of higher weight to fatigue. If you want to shape your body, that 8-12 rep level is common with number of sets depending on muscle group. If you want endurance, you're looking at less weight, more reps.

[kp2171]

Also, if you haven't had good instruction on form, you might want to pick up a good bodybuilding book. Even if you aren't bodybuilding, it will explain the technique, movement, and variations on the exercise to get the best results in the shortest time possible.

I'm not a bodybuilder, but I use weights all the time, and my 15 year old golds gym encyclopedia is still used by me today. Those who bodybuild want the best results in the shortest time possible... so it's a good reference for your own workout, even if you aren't trying to bulk up like that.