It can be noted that the dumbbell is a common tool used for muscle building, under the modality of “free” deadlift, which can be used individually or in each hand.
They constitute an ideal method for strength training. In addition, it can be given different uses, ranging from the development of muscle hypertrophy, weight loss, sports performance, and rehabilitation.
It is necessary to clarify that dumbbells can be used by anyone regardless of their physical condition. However, it is important to determine what weight you will use for your training.
Currently, people who want to develop their muscles focus on the dumbbell to achieve this objective. In this sense, it is normal to wonder if using a dumbbell weighing 8 kg can effectively gain muscle.
For this reason, in this article we will answer the previous question, adding relevant information in this aspect.
Are 8kg dumbbells enough to build muscle?
They are enough, depending on whether the level of the person is beginner, since if the level is intermediate or advanced, it will depend on the objectives that are stablished for each person in the workout plan.
In this sense, the most important thing is to maintain and continue building muscles based on a balanced diet and products (food supplements) to be used as a complement.
It is important to mention that when the person lacks weight gain in general, food alternatives should be used such as: Creatine, Proteins or a mass weight gainer.
Let’s take a look at how creatine works and interacts in our body:
However, it is necessary to clarify that these products must be administered carefully since they are products that promote mass increase, so it requires the guidance of a certified trainer.
Why are 8kg good enough to build muscle?
There is vast scientific evidence that the muscles grow as they are trained. Therefore, It goes in a process or a phase of adaptation and progression with palpable gains in terms of shape, strength and resistance.
In addition, a frequent evaluation must be carried out and a monthly check-up must also be done regarding the calculation of the person’s body mass index.
Is 8Kg Dumbbell Good For Beginners?
Of course, it is suitable for beginners, but it must be considered that not all of us are the same. A beginner must have a training plan.
This plan has to focus on an adequate periodization; developed in phases, where it will progress gradually, both in strength and in the specific work of the muscle hypertrophy.
Are they good for advanced lifters?
It is important to clarify that to a large extent, 8kg dumbbells will not allow you to obtain a lot of gains in terms of muscle mass, but it will activate the central nervous system.
However, for the advanced level, other alternatives should be explored.
On the other hand, they are adequate to pump blood to a specific muscle.
8kg Dumbbell bicep workout for beginners
- Seated Curls with 2 dumbbells at the same time, with a neutral grip, perform 4 series of 10 to 12 continuous repetitions, at a controlled and strict rhythm.
- Standing curls with 2 dumbbells at the same time, with an underhand grip; perform 4 series of 12 to 15 continuous repetitions, at a controlled and strict pace.
- Curls seated and reclining on an incline bench with 2 dumbbells at the same time, perform 4 series of 10 to 12 continuous repetitions, at a controlled and strict rhythm.
- Seated Scott Bench Curls (Preacher) with 2 alternating dumbbells; performing 4 series of 8 to 10 repetitions approximately, at a controlled and strict pace.
8kg dumbbell pros and cons
It’s convenient to know what the advantages and disadvantages of working out with the 8kgs are.
8kg Dumbbells Pros
- Initially, they will allow a gradual adaptation in the weight of the dumbbell to be achieved, which is very beneficial.
- It is important to note that, because it is a low-carat dumbbell, the person acquires the technique and, most importantly, has the experience by training “strength resistance” that causes each repetition; thus creating a mind-body connection.
- In addition, it will allow you to acquire physical strength, depending on the intensity of the execution of the movements (despite the low weight), and that the body adapts and gains resistance in general shape.
- Finally, it will allow the person to gain confidence and motivation, as long as there is continuous and regular training. Remember that without discipline and perseverance there is no evolution.
8kg Dumbbells Cons
- Since it is an intermediate weight between light or medium heavy, depending on whether the person is a beginner and their goal is to gain muscle, changes must be made in relation to intensity and rest between series.
- Let the muscle get used to executing consecutive repetitions more easily, as the days go by, because there will be an adaptation to the weight and therefore, if you want to continue developing muscle, you must increase the weight and not stagnate in that sense.
- There is no complete recruitment of muscle fibers; as well as, there are no adaptations to new weights, which can generate stagnation in terms of muscle mass gain.
- If there is a training plan to gain in muscle mass, this will be completely altered and certain adjustments must be made.
Frequently asked questions
They are medium heavy for beginners. It is important to clarify that it has been proven that men tend to have more strength in the upper area and that will also depend on whether the person (beginner) could work with a weight of 10 kg in the case of men and from 5 kg to 2.5 kg. in the case of women, depending also on the exercise to be performed.
Yes, they are effective because if you want to lose body fat, you should initially exercise in order to gain muscle, which will help you lose weight without losing muscle mass.
You can exercise other muscles such as the foot squat which can be effectively trained. For example: with a single dumbbell you would work out, in a specific and focused way, the quadriceps, upper, lower and internal muscles, buttocks and calves.
It’s approximately 17,637 pounds.
It’s up to you if you feel comfortable. But also, with 5, 7 or up to 10 kg dumbbells they would be useful for training, depending to a large extent on the person’s objective.
Conclusion
Definitely, 8kg dumbbells are suitable for muscle development, but exclusively for beginners, designing a training plan that is adequate and optimal.
In this sense, the dumbbell (8 kg) is insufficient for a person who is at an intermediate or advanced level.
Remember that if you are a beginner, your muscular development will depend to a large extent on the genetics you have. In addition, it should be based on a balanced diet and products (food supplements) to be used as a complement to your physical training.
Keep in mind that the muscle progresses as it trains and for this reason, it is located in a phase of adaptation and evolution in relation to shape, strength and resistance.
The benefits that dumbbells provide is that they can exercise large muscle groups.
Here’s the routine designed for beginners on 8kg dumbbells:
- Seated curls with 2 dumbbells at the same time, with a neutral grip,
- Standing curls with 2 dumbbells at the same time, with an underhand grip,
- Curls seated and lying on an incline bench with 2 dumbbells at the same time,
- Seated Scott Bench Curls (Preacher) with 2 alternating dumbbells.
To execute the previous routine and any physical exercise, it is necessary for the practitioner to achieve the “mind-muscle” connection, which is necessary to be able to progress and develop the muscle group that is being trained.
Finally, in the face of any situation or concern, do not hesitate to consult a trainer or specialist to design a workout plan tailored to your needs.
Eudin es un profesional e instructor de fitness certificado certificado con más de 25 años de experiencia. Diseña rutinas de ejercicios y planes de pérdida de peso para personas de diversas edades. Eudin ha dedicado su vida al entrenamiento físico para conseguir grandes resultados no sólo para él sino también para sus estudiantes.
