Endurance Training with Dumbbells

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    Endurance Training with Dumbbells

    Hi everyone,

    How many reps and sets should I do if I want to build muscle endurance with dumbbells?

    I decided to start a hammer curls routine to build some forearm endurance, with a pair of 2kg. I did some research online and just completed 2 sets of 23 reps (probably just 20, not counting well) today, with 2 minute rest between sets, and I planned to do so once a week. Most sources recommended 20 reps, but I also read suggestions of 30 to 40, and in terms of sets, most said 2 to 3, then once or twice a week. So how much sets and reps should I do? Or should I go failure? I did start to get tired when I counted to 19 or 20 during the first set and 15 to 16 during the second.

    Thanks!

    #2
    As I know you need to do >12 reps per exercise with dumbbells to have muscles endurance
    also you may do compound exercises to your workouts with little interval between set and exercise
    for example you may do 100 one arm swings- both arms with 16-17 reps each set

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