If you just lift the same 20 lb (9. 1 kg) dumbbells for a year, you’re certainly going to stronger, but you won’t get huge muscles. You need to use heavier weights as you get stronger to keep bulking up.
Periodically add 5–10 pounds (2. 3–4. 5 kg) to each dumbbell as you start having an easier time completing exercises. For most folks, this should start happening after 2-3 weeks of working out. If you aren’t even breaking a sweat, you won’t make any progress.
When you get strong enough where your muscles aren’t exhausted after a shorter number of reps, add weight. By continuously increasing the weight you’re lifting over time, you’ll keep getting bigger and bigger muscles.
When it comes to efficient workouts for bulking up, doing 3 sets of 8-12 reps for each exercise is going to give you the best bang for your buck. [14] X Research source
A lot of people start an exercise routine and then they call it quits after a few weeks when they don’t see any progress. It can take time to build muscle, especially if you’re only working out 30 minutes a day a few times a week. Just remember, your hard work will pay off eventually!
You can lift every day so long as you’re working out alternative muscle groups. For example, if you work your arms out one day, do your legs the next. It’s especially important to take rest days if you’re lifting heavier weights. Overdoing it and working out every day can increase your risk of injury, harm your performance, and contribute to poor sleep and mood swings. [18] X Research source
