Weight Plates and Barbells, whether that's the Olympic, Standard or Studio variety, are favoured by the most experienced bodybuilders and weightlifters throughout the world over weight machines (such as Multi Gyms or Cable Machines). This is because weight machines are more restrictive. Whilst weight machines are still an important part of any strength training routine, they do not offer the same benefits as free weights. Different Types of Weight Plates Standard Weights Bicep curls with 10kg dumbbells can definitely be enough to build muscle. However, you may need to build up to this if you’re a beginner lifter.

That being said, if you are stronger and this isn’t heavy enough for you, then you may need to increase the reps, positioning of the lift, or your time under tension so you are exercising until failure. You can also add a resistance band to the bicep curl to add further tension – at a minimal cost, rather than buying more dumbbells, which can become expensive. Is a 10kg Dumbbell Enough For Beginners? Again, this will vary from person to person and your gender – depending on your natural strength to begin with.However, a proper all-round training plan should still incorporate progressive overload and the use of increasingly heavier weights over time – if done safely and correctly. Using dumbbells, you can more effectively overload muscles by using single limbs and you also have the benefit of being able to work more through certain injuries, which might not be possible with a barbell or weight machine. They also provide a better range of motion than a barbell. Is It OK to Lift Dumbbells Every Day?

You can only really get stronger and continue to do so by progressively lifting more; lifting or pulling heavier weights over time will create more exponential growth in your strength and allow you to overload more eventually too. To gain muscle and achieve a ‘better-looking aesthetic,’ then how heavy your dumbbells should be will vary for each individual. Factors will include your strength, technique, and age. Yes, absolutely. Using a barbell or dumbbells will both build muscle effectively, but they have different benefits and uses in your workout plan. Standard weights are smaller in comparison to Olympic weights and are recommended for the novice/beginner. Standard weights have a 1" diameter hole in the centre of the weight plate. Standard weight plates come in the following sizes: 0.5kg, 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg 25kg. A standard barbell maximum weight is around 120kg. Once you are lifting near this limit, you will need to consider Olympic weights. Olympic Weights

The Benefits of Barbells

Barbells are a very popular form of weight training equipment. Professional bodybuilders to fitness enthusiasts in gyms, fitness classes and at home use barbells with weight plates to support their strength training goals, whether that be to build muscle or generally tone. Used with weight plates, barbells are highly effective in building your strength as they require you to utilise your stabilising muscles to lift the weights, rather than rely on weight machines, which can also be restrictive. You have to use your own power. Training with barbells also provides you with more natural movement so you can perform a wider range of exercises. Additionally, barbells are far more space efficient than weight machines, making them very handy for using at home. Olympic Barbells The Junior Bar is built with quality bronze bushings and a snap ring design comparable to our original Rogue Bar and Bella Bar. If you want a beginner's or youth barbell that delivers the durability and reliable spin of the best bars in the industry, this is your choice.

You have to be smart with planning your schedule. For instance, you can’t train with the same volume, intensity, and frequency each day. This will eventually lead to injury or muscle strains. Olympic weights are larger than standard weights and have a 2" diameter hole in the centre of the weight plate. Olympic weight plates come in the following sizes: 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg, 25kg 50kg. Olympic weights are better suited for intermediate/advanced strength trainers who are lifting heavier weights than the novice/beginner lifter. Olympic barbells are also stronger than standard barbells with a maximum weight load up to 750kg! Cast Iron Weights Barbells are a very popular form of weight training equipment. Professional bodybuilders to fitness enthusiasts in gyms, fitness classes and at home use barbells with weight plates to support their strength training goals, whether that be to build muscle or generally tone. Used with weight plates, barbells are highly effective in building your strength as they require you to utilise your stabilising muscles to lift the weights, rather than rely on weight machines, which can also be restrictive. You have to use your own power. Training with barbells also provides you with more natural movement so you can perform a wider range of exercises. Additionally, barbells are far more space efficient than weight machines, making them very handy for using at home. Standard Barbells That being said, the average beginner who hasn’t used dumbbells before and is still establishing their mind-muscle control should start out with around 3lbs/1.5kgs dumbbells for each hand whilst they perfect technique and prevent injury. If this is too light, then you can increase your rep or set range. If your goal is to build muscle and not to train your body to lift extreme weight (for professional weightlifting, Crossfit competitions, or a specific strength goal), then a more efficient and healthier way in the long term is by using lighter dumbbells. This will be different for everyone, but light enough so you can perform the exercise properly and regularly.The bar shaft is made from precision ground alloy steel. The strength of the shaft is tested with every shipment of raw material to ensure we have a consistent 180,000 PSI tensile strength. This attention to detail also allows for an excellent whip and long-term performance of our bars. Fully machined and assembled in Columbus, Ohio, the Rogue 10 KG Junior Bar is a beginner’s/technique barbell manufactured with the same quality and precision as our standard competition bars. So, to wrap up, are 10kg dumbbells enough to build muscle? A person’s level of ability and strength will be a big factor, along with which muscle you’re targeting. But, yes, you can build muscle with a pair of 10kg dumbbells. Equally, the main focus primarily should be on properly establishing your mind-muscle control and correct technique when lifting, rather than trying to rush to the next weight up. Couple this with the right amount of tension on the targeted muscle/s and the intensity to match, you will build strength and muscle at a faster rate – though this process can take months, depending on the aforementioned variables. Conclusion

That being said, a key component to gaining muscle mass fast will be through varying and increasing the volume, intensity, and frequency of your training. You will also want to incorporate compound lifts as a priority, which include squats, bench press, overhead press, rows, etc. These target more muscles and maximize strength and size growth if done correctly. Whether 10kg dumbbells specifically will be enough to build muscle will depend on the person’s current ability and level of strength. If you are already at a strong base, then doing over 40 reps to try and achieve failure on certain exercises will be more impractical and rely on good conditioning. Rubber encased weights are cast iron weights that are covered/enclosed by rubber. The rubber coating helps protect the weight from chipping and also reduces the chances of floor surfaces scratching or damaging. What Fitness Superstore Offers You Alongside this, a key element found in muscle is protein, so you will need to significantly increase your protein intake – both through liquids in protein powder and food. Alongside a good training program and recovery periods, it is recommended that you aim to have 0.7-1 grams of protein per pound of body weight (around 1.2-1.7 grams per kilogram).

Standard Barbells

If you can lift more and want to build power and strength, then the average woman should aim to use dumbbells around 5-8lbs(2-3.5kgs) to start and men should aim for 8-10lbs(3.5-4.5kgs). Aim for around 15 reps over 3-4 sets, then increase over time – doing fewer reps with higher weights. How Heavy Should Dumbbells Be For You to Gain Muscle? As long as you can put your muscles under continuous tension, whether that’s through the volume of reps or a variation of an exercise, then some people will be able to build muscle with 10kg dumbbells using certain exercises. Cast iron weights are the most popular form of weight plate. Their low manufacturing costs helps keep the price low in comparison to other types of weights. Bumper Grip Weights However, the barbell squat is generally better for strength and power training and is considered superior for lower body exercises. It’s also easier lifting heavier loads with a barbell squat, where the bar is resting on the rear shoulder muscles.