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How to Properly and Safely Lift Dumb Bells to Successfully Build Muscle and Gain The Mass You Want!

If you are looking to add muscle to your body it's going to take the right amount of weight gain and the right amount of hard work to get it accomplished. It doesn't mean that you have to go to a gym as long as you provide your body with the right kind of resistance that it requires to add muscle. However, you need to understand there simply is no short cuts you can take to add muscle. There is no special diet, no special pill or fancy formula that's going to work. The only way to do it is to lift weights on a regular basis.

If you lift dumb bells you will cause a dramatic effect on your muscles and their mass, so this can be a very good thing to add to your weight lifting program. No matter what kind of a body you have or how little muscle that you have at the time you start if you have a good dumb bell training program in place you are going to increase the size of your muscles.

The first thing you need to do is to make a baseline where you want to start from. Make sure to pick an amount of weight that you can lift eight to ten times. These are the dumb bells exercises that you should include in this:

  • Bicep curls
  • Shoulder presses
  • Chest presses
  • Triceps extensions.
The weight for each of these will need to vary and each one of these exercises will need their own weight baselines. So make sure that you figure this out before you go and start the program.

Once you have your baselines for all of your exercises you should lift the baselines twice a week for about two weeks. You should do each set of exercises by doing three sets of eight to 10 reps for each exercise.

After the two weeks you should gradually increase the weight for each exercise. Do the exact same thing with the new weight for another two weeks. As you increase the amount of weights, your strength is going to begin to increase as well, which means that you'll be able to lift heavier amounts each time. In order to continue to stimulate your muscles to grow, you will need to continue to increase the weight as much as your body can handle. Always doing the three sets of eight to ten reps each time for each exercise.

As you continue this type of procedure you will begin to notice a difference in your muscles and once you get to where you want to be, you can then continue to do the exercises at the highest weight you reached in order to maintain your current muscle state.

Mireille Zych commented on 05-Feb-2016 02:07 PM
hi great post

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