/fit/ - Fitness, Health, Exercise, Dieting, etc

>apertures

>side openings

What?

>>142450

If you want to build strength you need to do exercises that use many muscles. Replace curls and tricep press (I assume you mean skull crushers) with chin ups and dips. Replace shrugs with farmer's carries.

>>142452

I second this.

>>142452

This.

>>142457

>Apertures

Flys

>Side openings

Lateral (shoulder) raises

I second what >>142455 says: replace with chin-ups and dips. Compound exercises are your friend, so try to include as few isolations as you can.

>>142464

Flys are done with your face facing towards the ceiling, there's such a thing as reverse flys meant to target your rear delts which is maybe what's confusing you.

well, either that or you're retarded

>>142450

You get strong by lifting heavy things. 16kg might put stress on you for certain movement, but not others. You only need high reps for hypertrophy, not strength. If you can do pushups, then do one handed or handstand pushups. One armed pull ups. Put all the weight on one dumbbell for one handed exercises. Do compounds to target multiple muscle groups at once.

>>142467

What weight do you reccommend for my dumbbells? 30kg?

>>142468

It depends. Your ohp will be weaker than your bench press. Your bench press will be weaker than your squat. A weight that is comfortable for you to squat is probably too heavy for other lifts. Doesn't mean you won't work up a sweat. Your improvement to strength will only go so far though.

Don't worry about it too much. Something is better than nothing.

>>142476

Just do everything consistently. If it gets too easy, then worry about more weight. You're resting between sets and exercises, so you have the time to modify your dumbbell weight between exercises. You're going to have to do that when you start hitting plateaus in certain lifts, so don't worry about what anyone thinks of you.

If you're focusing on strength, then increasing weight is important. More so than reps. If you're increasing endurance, reps are more important. Typically strength is 3-5 sets of up to 5 reps. Endurance is typically 3-5 sets of 15+ repetitions.

>>142477

My rests are barely 5 min each set. Maybe I need more plates…

>>142480

Resting between sets is important. If you're doing HIIT or supersets (going from say a squat to ohp) you're probably working on endurance more than strength. This is why people advise compounds. You're working muscle groups with a single exercise, so you don't have to spend 2 hours in the gym going through a bunch of different isolation exercises. A good routine and you'll be out in 45 minutes or so, which is kind of important if you have work, school, family and other commitments. Same principle between splitting the workout into upper/lower body. It's time saving, for beginners anyway.

Make sure you rest properly. Your routine damages the muscle. Rest repairs it and makes it stronger.

Increase the weight and don't do all of those in one day. Do a split like push pull legs, then do reps until failure in several sets. If you can do more than 10-12 reps then you need to increase the weight. Don't pick up too heavy weights though until you learn and practice proper form.