I'm wondering how useful they are for working your arm muscles, biceps etc.

I'm a complete newbie, and I have a 15lbs one lying around. If I worked my arms with them, say every 2 days, would that show results?

The reason I ask is because I heard that dumbbells and machines should only be used to "tone" your muscles and not actually for growing them?

Thanks for any insights.

You heard wrong on the not growing your muscles. The best thing you can do is read the stickies at the top of the sub forums. They will answer many of your questions.

Welcome to the forum, Hope this kickstarts your passion for fitness.

Oh, I only see one useful stickie (weight training 101), and it doesn't address this question. I really just want to know if I'm wasting my time using dumbbells or if its a good idea.

Well I suppose you have to start somewhere but yes it maybe a little bit of a waste. Its generally accepted that the whole body should be trained rather than just some specific parts of it. If only specific parts are trained you can end up with what is called muscular inballances and this can lead to injury.

Have you thought about joining a gym? Theres also heaps of body weight exercises that you can do like push ups, pull ups, crunches etc.

Well I have access to a huge gym actually, and when I go, I work legs/chest/shoulders as well. Biceps are just the most important to me right now, because not having any visible muscle there pretty much defines you as 'weak' right on sight.

I had no idea that you could get injured from only training one part of your body...odd. I've just been recently thrown off balance because someone told me that machines and dumbbells aren't a good way to uhm, grow muscle because your body adapts to it or something.

Apparently, bench press is a way better option, but I really hate that, its embarrassing for me to use because I can barley lift 20 pounds on that, and cant keep the balance.

I would prefer to stick to machines and dumbbells...but if thats not a good idea then...

Your body adapting to the exercise is what you want. Your muscles grow as a result of the training stimulus. If your biceps arent growing then maybe you need to put some more into them like heavy rows and pulling exercises not just curls etc.

Stop focussing on growing your biceps. They are such a small muscle in comparison......They are only their to aid your back muscles in pulling motions.

What you need to do is stick to compound exercises using whether it be dumbbells, barbells, bodyweight and preferably a combination to all three. The reason why your bench is weak and unstabilized is because you have not given yourself enough time to adapt to the exercises and build some strength.

Do not adopt the attitute that if it is too hard dont do it. If it was easy everyone would be big and muscly. Keep at it however much you can lift and make it your mission to improve each time you do it.

A combination of pushups, chin-ups rows and overhead presses will build your biceps more than any curls will.

And the bottom line, if you do not eat enough, you will not grow.

Well I think I will just stay away from bench pressing for some time, at least until ive got more strength going on in my arms. You're probably right though, curls as a single exercise won't due my arms much good....I'll start adding in pushups & chinups.

And i'm not focusing just on biceps...I do a bit of everything usually (machines only).

Try and do as much free weights as you can. You really need to educate yourself.
Dont not do bench pressing...otherwise how are you going to get better at it?

Get an organised routine planned, 3 to 4 times a week. Plus eat correctly.

People here will be able to advise you on both. Stay away from the machines!

ALSO: The more muscles you work, the more testosterone is released thus making larger muscle gains.

So? We all must start somewhere.

No.

No.

Saying you don't want to bench press because you're weak makes you sound more like a wimp.


Look. If you want to be in the same spot you are now a year from now. Continue doing the routine you are now. If not get serious, read a lot, lift a lot, eat even more, and rest plenty.
Nothing good comes out of a half assed attempt.

Exactly my point...

You can not "tone muscle". Being "toned" is nothing more than having a low body fat while maintaining sufficient muscle mass to give one that "riped/toned" look.

I've read somewhere that dumbell bench pressing is better for you in the long run, the reason being that with a barbell your shoulder stabilizer muscles are being worked independantly.....

Don't worry chap. Read up on the following :-

- Resistance training
- Full body workout
- Compounds and isolation exercises
- Squats, deadlifts, bench press, pull-ups, chin-ups, dips

This is a sample program for newbies that you can look at.

I agree with this 100%. I personally dont bench anymore, im getting better gains by doing dumbbell press and my shoulders r thanking me.

Just a thought guys.......Isnt it potently bad for a n00b to bench because there are some form issues that i have personally seen veterans still do (uneven arms while pushing up, butt off the bench) that could be problematic if not taught correctly? I mean dumbbells are the best way for a n00b or a vet to go i feel.

The dB's present just as many form problems, if not more. One of the worst problems being many beginners find it very hard to maintain correct forearm position.

They tend to let their humerus rotate while they press the weight. Obviously, from an anatomical perspective this is horrid on the rotator cuff group of muscles and very inefficient.

Many beginners don't keep their forearms at a proper angle on the concentric and eccentric motion.

When starting with a solid hand position from the barbell. Its more likely the forearms will be kept at a good angle because of the bar pressing against the hands preventing them from slipping outwards or inwards. To see beginners struggle with keeping their forearms perpendicular to the floor with Db's is quite common and bad.

Also many beginners tend to move the entire shoulder far to much with DB's. Because of the need to stabilize the movement more. It becomes very difficult to retract the scapula and the entire shoulder begins to move.

Along with a host of other problems.

I would prefer to teach a beginner how to press with the barbell. I would prefer the trainee learn to press with the barbell. Its a more stable method and easier to control. Its far better for beginners to learn on a barbell.

And back to your main point. All movements can be learned wrong. All movements have a correct way, a wrong way, and a middle ground. Very seldom do you see old vets work with perfect form. All movements host some chance of injury. Its up to the trainee, and the trainer in case of one, to ensure a safe exercise is being performed.

When you work out you have to do it for YOU. Everyone has to start somewhere, Don't not bench because you can only bench 85lb. Find a solid workout plan and stick to it, make sure you work your lower body (squats and dead lifts) and the right diet goes a long way to building strength.