My weight training routine at the moment consists of a full body workout on alternate days using one pair of 9 lb dumbbells. On some of the exercises (shoulder raises, triceps kickbacks...) this is fairly challenging, but on others (one-arm rows, hammer curls...) I could go considerably heavier.

I was wondering what would happen with this kind of routine as far as progress is concerned. Would muscle gain just stop very soon? I'm a 21 year old male who's a newbie to lifting.

Thanks everyone.

Well, 9 lbs. for most guys is practically nothing on most exercises. There are a few where 10 lbs. may suffice, but if you plan to see any progress, you're going to need to get heavier dumbbells... at least 20-30 lbs., and even that you will outgrow quite soon though.

I suggest you incorporate many body weight exercises with such limited weights such as push-ups, legs raised push-ups, pull-ups (if you can get a bar), chair dips, lunges, etc.

Good question!

Karate, I understand your response ...

But what if a person has plenty of weights/equipment and they're lifting light because they live alone, don't have a spotter, and don't want any injuries?

For example, BP of say 100 pounds .... if I do 3 sets of 12 slowly with good form it doesn't even get "difficult" until about the 10th or 11th rep in the first set, 9th or 10th rep in hte second set, and maybe the 8th or 9th rep in the third set. So, am I only doing, like, a total of 6 or 7 reps of "work" in those three sets? Is that enough?

The thing is, I'm just starting out and I don't want to injure something that causes me to refrain from lifting ... I figure I have plenty of time (i.e. the rest of my life) to "max out" and lift heavier weights. I guess my question is: Is there any benefit to lifting at 60 or 70% of capacity?

Regards,

Navaja

You should keep increasing weight to improve muscle development, but until then you can work on using PERFECT form with the 'easy' exercises. Make sure you're using the muscles intended to be used in that exercise.
Don't rush into bigger weights, let your tendons get used to the stress and slowly build up. Get enough weight to keep progress going and add a bit of weight everytime it gets too easy. Once that progress stops, go hit 'em hard.
Also, don't forget to do exercises for your rotator cuff.

Good luck! :tu:

The thing is, I'm just starting out and I don't want to injure something that causes me to refrain from lifting ... I figure I have plenty of time (i.e. the rest of my life) to "max out" and lift heavier weights. I guess my question is: Is there any benefit to lifting at 60 or 70% of capacity?

Anything is better than nothing. Yes there is benefit, there is more at 80-85%.

10lb dumbbells is a different thing all together. No program or plan ask someone to do more than they can. But there is a need to tax muscles to build them and you must do this by progressively increasing intensity. There is a case to be made that heavy weights are safer on muscles and avoid injury due to the inability to move them too fast.

There are a few exercises that require spotters, cages, and etc for safety. Squats, calf raises, and bench press comes to mind. If you don't have spotter or equipment, I say look for substitutes.

Anything is better than nothing. Yes there is benefit, there is more at 80-85%.

10lb dumbbells is a different thing all together. No program or plan ask someone to do more than they can. But there is a need to tax muscles to build them and you must do this by progressively increasing intensity. There is a case to be made that heavy weights are safer on muscles and avoid injury due to the inability to move them too fast.

There are a few exercises that require spotters, cages, and etc for safety. Squats, calf raises, and bench press comes to mind. If you don't have spotter or equipment, I say look for substitutes.

Basically sums it up.

Huge difference when you're talking about 100 lbs. and 10 lbs. Although, there will come a point where the 100 lbs. will not yield results and you will need to find new exercises or heavier weights.

But what if a person has plenty of weights/equipment and they're lifting light because they live alone, don't have a spotter, and don't want any injuries?

I face the same issue, and there is no question that working out alone while avoiding injury keeps down the amount of weight you can use. After a few times of having to let the bar drop on my chest during a bench press and then wiggle out from under it, however, I decided to get a cage. I got one of the half-cages (with gunracks) because they don't take up so much space. It makes a huge difference psychologically when you know you won't be hurt if you have to let the bar drop in a BP or in a squat. If you've got the space and the $$, I recommend it strongly.

I face the same issue, and there is no question that working out alone while avoiding injury keeps down the amount of weight you can use. After a few times of having to let the bar drop on my chest during a bench press and then wiggle out from under it, however, I decided to get a cage. I got one of the half-cages (with gunracks) because they don't take up so much space. It makes a huge difference psychologically when you know you won't be hurt if you have to let the bar drop in a BP or in a squat. If you've got the space and the $$, I recommend it strongly.

Granted I work out in a gym as opposed to home, I always work out alone. The only spotting cage I use is for squats. Any other exercise, I either use dumbbells, cables or a barbell when there is no risk of injury w/o a spotter. My point though is that dumbbells can replace an "unsafe" barbell in almost any exercise.

I face the same issue, and there is no question that working out alone while avoiding injury keeps down the amount of weight you can use. After a few times of having to let the bar drop on my chest during a bench press and then wiggle out from under it, however, I decided to get a cage. I got one of the half-cages (with gunracks) because they don't take up so much space. It makes a huge difference psychologically when you know you won't be hurt if you have to let the bar drop in a BP or in a squat. If you've got the space and the $$, I recommend it strongly.
Bear with me, but what is a cage,and how do yu use it when doing squats etc.

Bear with me, but what is a cage,and how do yu use it when doing squats etc.

Here is the one I have: http://www.bodysolid.com/BSStrength/SpecializedStations/PowerRacks/WPR370.html First you put the safety catches, or spotters (the black bars sticking out near the bottom of the Bolid-Solid rack, or cage) at the approximate height where the bar will be when you are squatting (it's good to experiment with light weights first). Then you put the bar on your back and begin squatting. If you should fail and not be able to stand up, you can just let the barbell go and the safeties will catch it. At least that's the theory!

Similar thing with bench press. Adjust the catches to the right height (just above your chest), and if you can't press the bar up on the last rep, you can just let it go. This I have done, so I know it works. The trick is crawling out from under the bar.

In any case, a rack with safety catches is not a perfect solution, but it sure beats getting crushed--or at least so most people think! And I've found it gives me much more confidence to increase weight.

Here is the one I have: ...

In any case, a rack with safety catches is not a perfect solution, but it sure beats getting crushed--or at least so most people think! And I've found it gives me much more confidence to increase weight.

I have the space, but that price is a bit steep for my current situation . And I agree - I'm sure it does increase the confidence and safety factor(s) allowing you to push yourself further than you would otherwise. Crawling out from under a failed bench press doesn't look like it woudl be too difficult and would certainly be possible ... here at home I don't have someone that can get the bar off of me OR call 911. And that fact lingers in the back of my mind every time I do a BP (I don't even attempt squats.)

I wonder if there's one on Ebay? :D

Navaja

I have the space, but that price is a bit steep for my current situation .
N.Y. Barbells has a less elaborate one for $210:
http://www.newyorkbarbells.com/92565.html

My suggestion: Train more frequently, and don't train to failure. You won't have to worry about anything falling on top of you.


I have the space, but that price is a bit steep for my current situation . And I agree - I'm sure it does increase the confidence and safety factor(s) allowing you to push yourself further than you would otherwise. Crawling out from under a failed bench press doesn't look like it woudl be too difficult and would certainly be possible ... here at home I don't have someone that can get the bar off of me OR call 911. And that fact lingers in the back of my mind every time I do a BP (I don't even attempt squats.)

I wonder if there's one on Ebay? :D

Navaja

If you don't have adequate equipment and aren't able to buy it then switch to bodyweight exercises. There is a multitude of variations for nearly every exercise and hundreds of exercises to choose from.

Dumbell squats and calf raises are good if you don't have a spotter.

One (sort of unsafe) technique I've found when bench pressing without a spotter is to keep the barbells on each side unscrewed on the bar. Then if I can't bring the bar up I slowly let the weights slide off onto the concrete/padded floor. This is only for emergencies though and I wouldn't suggest anybody try it.

If you don't have adequate equipment and aren't able to buy it then switch to bodyweight exercises. There is a multitude of variations for nearly every exercise and hundreds of exercises to choose from.

Are there any bodyweight exercises you would recommend?

But what if a person has plenty of weights/equipment and they're lifting light because they live alone, don't have a spotter, and don't want any injuries?

For example, BP of say 100 pounds .... if I do 3 sets of 12 slowly with good form it doesn't even get "difficult" until about the 10th or 11th rep in the first set, 9th or 10th rep in hte second set, and maybe the 8th or 9th rep in the third set. So, am I only doing, like, a total of 6 or 7 reps of "work" in those three sets? Is that enough?

The thing is, I'm just starting out and I don't want to injure something that causes me to refrain from lifting ... I figure I have plenty of time (i.e. the rest of my life) to "max out" and lift heavier weights. I guess my question is: Is there any benefit to lifting at 60 or 70% of capacity?

Regards,

Navaja
I'm lifting light because I don't have a spotter, but I've still needed to keep adding weights. When I increase my weights, I do about 3 sets of 4 to 6 reps. As long as the exercises are challenging, you're okay with what you're using, but if you can consistently do 3 sets of 12 reps, then your muscles are not going to grow with that weight. If there's a reason you NEED to lift light, keep the reps and sets higher for better muscle growth.

Bench press is pretty safe with dumbbells.

Are there any bodyweight exercises you would recommend?

Here's some (http://www.bodybuilding.com/fun/mahler57.htm)
and here (http://ronjones.org/Coach&Train/ExercisePhotos/index.html)

Here's some (http://www.bodybuilding.com/fun/mahler57.htm)
and here (http://ronjones.org/Coach&Train/ExercisePhotos/index.html)

Thanks, guava! Keep 'em coming, people!

Here's some (http://www.bodybuilding.com/fun/mahler57.htm)
and here (http://ronjones.org/Coach&Train/ExercisePhotos/index.html)

thanks for the links, always good to have something to change with...

Use dumbells and a trap/shrug bar for dead lift, shrugs and quads .

You have to lift heavier by performing 6-8 reps/set
in good form ,if you want to be bigger and stronger.

Bench press is pretty safe with dumbbells.

Agree..I always do it instead of the barbell bench press. I hope I am not missing out on much...same reason...no spotter.