Hi sifu, I just bought adjustable dumbbells and about to start my workout routine. I started with 4.5 KG just today, as i have no personal coach or anyone to guide me, just wanna have a simple guideline on when do I increase the weight more and more ? How long interval to increase and how much to increase per time ? Thank you !

it depends on what kinda exercises you're doing. each exercise has different ranges. for example, chest and leg exercises will use heavier weights than arms and shoulders

you should increase the weight by 2.5 kg every time once you feel like doing 12 reps of the weight is very easy. the interval will vary from individuals, so there's no point asking about it

This post has been edited by Yenactiet: Jun 17 2023, 12:14 PM

To grow a muscle, ATLEAST 10 sets till failure per muscle, per week. 15 is better.
Split into 2 sessions, so 5 sets to failure 2x per week.
E.g 5 sets for biceps on Monday and Thursday.
Check out full body splits or Push pull legs

For rep range, achieve FAILURE within 6 ~ 12 reps.

All this will only work if you eat 2g of protein / kg u weight, and not in caloric deficit.
70kg guy shud eat 140g protein.

Go Youtube spend ~30 hours watching "mike israetel renaissance periodization" content

This post has been edited by Armesh: Jun 17 2023, 10:39 PM

Sorry bro what do you mean by failure in rep range ?

Total failure (RIR 0) means cannot do another rep.
You should know all this basic things before doing Bodybuilding/Strength Training by self research on youtube.



This post has been edited by Armesh: Jun 18 2023, 12:14 AM

SuoZai play only 4.5kg dumb dumb🔔
Go trai 20kg

I don't suggest to do light dumbbell if you're male. Can try calisthenics first like push up or pull up before entry into at least 10kg dumbbell for shoulder press or lat raise.