Dumbbells

ls-tOrMeNt SG

I just recently started out at the gym doing weights.

So i've heard dumbbells are most effective in training muscles? Is this correct?

What is the suggested weight and number of reps for beginners like me to use the dumbbells?

And is it possible to still build up muscles without extra protein intake? Question

Thanks in advance

knightlll SG

I would suggest you go for strength training. I think Barbell is more ” power ” than dumbells.

eagle SG

I would say compound exercises help you build up the fastest.

Bench presses, Squats, Deadlifts, Barbell Rows...

If you meant protein powder intake as extra protein, the answer is no, it's not necessary, especially when you just started out. Make sure you eat more. A balanced diet is important, with lots of meat, vege, and fruits.

Short Ninja SG

You might want to strengthen your joints and ligaments first before moving on to the next stage and this is where dumbells are very effective.I would recommend you do about 15 reps times 4 sets for starters.later you could increase the weight gradually ,decrease the number of reps and increase the number of sets.Be flexible and experiment .Taking lots of protein to build muscles is a myth.Take only what your body need.Excess protein goes down the toilet.