Dumbbell Exercises and Lifting Routines
Staying away from dumbbell work is another training mistake. One man who knew how critical dumbbell work was the legendary Pat Casey, the man officially credited for being the first bench press of 600 lbs. Plenty of heavy dumbbell incline presses was done before he reached that landmark weight in the bench press. Besides exercising the muscles for greater ranges, dumbbell work requires stabilization of the joint which makes succeeding barbell work much easier. Of course, for practical and physiological reasons, this principle applies more to the training of the upper extremities. To further elicit more motor units, I strongly suggest that you get into thick handle dumbbells like the ones sold on GraceFitness.com One of the best compliments I had for my Arizona training facility came from strength legend Bill Kazmaier who came in my facility to get a shoulder treatment. He came early for his appointment so he asked if he could get in a quick workout. Once he saw my thick handle...
A-1 Incline Dumbbell Presses 4 sets 8, 10, 12, 15, on 3010 tempo, rest interval 75 seconds B-1 Decline Dumbbell Presses 3 x 10-12 reps on 3010 tempo, rest interval 75 seconds B-2 One Arm Dumbbell Rows 3 x 8-10 reps on 4010 tempo, rest interval 75 seconds C-1 Decline Pronating Dumbbell Triceps Extensions 3 x 10-12 reps on 3110 tempo, rest interval 75 seconds C-2 Seated Off-set Dumbbell Curls 3 x 8-10 reps on 3010 tempo, rest interval 75 seconds
You can even use dumbbells in the gym. Pick a heavy pair and go for a stroll. Pick two dumbbells with thick handles, the thicker the better. Be very careful with this. As soon as you feel them slipping lower them before they drop. A falling dumbbell can injure you or get you thrown out of the gym (even worse ). Rest a minute then go again.
The goal of most weight lifters is to increase the size of the muscles that are targeted. Muscle mass development through weight training hinges on the overload principle. The use of weights places a greater than normal stress (load) upon the challenged muscle fibers. The overload stimulates the muscle to grow primarily by increasing the size (hypertrophy) of the overloaded muscle fibers. This means that the muscle cells get thicker as well as get stronger. Therefore, as a biceps muscle enlarges from doing dumbbell curls it is really a reflection of an increase in size of the overloaded muscle fibers within that muscle. Although growth may occur in both Type I and Type II fibers, as mentioned, it is believed to be more significant in the challenged Type II fibers. Table 11.2 provides more detail to how the muscle cells get bigger.
Physically and psychologically, it's easier to increase the amount of weight you can lift if you go up in small increments. Unfortunately, the smallest plate available in most gyms is two and a half pounds, so the smallest weight increment on a barbell is five pounds. That's usually the smallest increment on dumbbells as well, so it's actually ten pounds when you're using them in pairs. You can easily see how a five-pound increase is too big a jump if you're using, say, a single 20-pound dumbbell to work the rotator cuff muscles of the shoulder. It's a 25-percent increase in the load. It would be like trying to jump straight to 500 pounds on a lift where you can do 400. The easiest way to apply the Kaizen principle for dumbbells is to use PlateMates, magnetic add-on weights sold by Benoit Built, Inc. The principal advantage of PlateMates is that they attach easily to dumbbells as well as to barbells. An additional benefit is that they can be used to correct inaccuracies in low-quality...
Alright, since most people will have easier access to dumbbells instead of kettlebells, now I'll show you how to compile a good dumbbell complex. Example Dumbbell Complex 5. keep dumbbells at shoulders and squat Again, the same type of sequencing and progressions work great with the dumbbell complexes. I think a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For
Weight-training equipment can be super high-tech (multi-muscle machinery) or super low-tech (a pair of dumbbells and a box). Don't be fooled into thinking that something more complicated means a better workout. That's not the case at all Free weights These, on the other hand, require a fair amount of coordination, strength, and skill because they heavily depend on your balance and body control. Although weight training with barbells and dumbbells (free weights) might seem significantly harder at first, some people claim free weights yield greater gains than machines. When embarking on a free-weight program, consult with a qualified trainer for tips on proper form and technique. Bad habits lead to bad injuries.
These are the types of routines that are most common, and done in conjunction with aerobics classes. It involves taking wimpy 1-2 lb. dumbbells and doing astronomical repetitions to achieve a muscle burn. Essentially, you're not really doing a thing to develop powerful and or attractive muscle. Muscle endurance is great, but if you're looking to shape your body, you've got to challenge it. And weenie dumbbells just don't cut the mustard.
STEP 1 Invest in dumbbells and a bench. If you've got a few bucks, go to a fitness equipment dealer and get some dumbbells and an adjustable bench. For women, start with 3's, 5's, 8's, 10's, 12's, and 15 lb. db's. For the guys, go to 50's (in increments of 5 lb. per db).
Anchor the middle of the band at chest height. Facing the anchor, step back 4-5 ft. Grab one end of the band in each hand. Extend your arms straight in front of you at chest level, elbows slightly bent. Count 1 Pull your upper arms out to each side without bending your elbows any more. This should take 2 seconds. Pause 1 second. Count 2 Return to the start position in 4 seconds. Works the back of the shoulders. Variations a) kneel on one knee, bend at the waist, rest chest on opposite thigh, and use dumbbells or have a partner push against your upper arms. Grab one end of the band in each hand. Step on the middle of the band with your left foot, step your right foot through the band and beside your left foot. Bring hands up to shoulders, palms facing forward. Band should be behind your arms. Count 1 Take a large step forward with your right foot, keep your back straight and head up. Count 2 Squat straight down, dropping your left knee, until your right knee is over your right ankle....
Well, I'll go warm up on the treadmill for 5-10 minutes, then I'll go do some weight lifting, they say, looking a little perplexed. I'll start with some arm curls, then I'll do some bench pressing with the dumbbells or barbell. I'll take a break, then go do some leg extensions, maybe some leg curls, then go back to the treadmill or bike for 20 minutes.
Kettlebell Training - You've probably heard me praise kettlebell training many times before, but I will have to reiterate that it has been one of the best training methods that I've ever tried and has taken my physical capabilities to a whole new level. Kettlebells are an alternative type of free-weight training instead of barbells and dumbbells. Their unique construction and weight distribution (basically a cannonball with a handle) allows for a whole different realm of exercises that's available compared to dumbbells and barbells. Kettlebells have been typically used for training hard-core athletes, military units, martial arts competitors, and other tough individuals, but there is no reason that anybody looking to get stronger, bigger, or more cut can't learn the exercises and benefit from them. It's been a little over a year now since I've incorporated kettlebell training into my routines, and I'll admit that I'm hooked for life At between 100- 150 per kettlebell, they are...
A-1 25 Degree Incline Dumbbell Presses 4 sets 6, 8, 10, 12, on a 3110 tempo, rest interval 75 seconds B-1 Flat Dumbbell Presses 3 x 10-12 reps on 3010 tempo, rest interval 10 seconds (not a typo TEN seconds) C-2 Seated Dumbbell Presses 3 x 8-10 reps on 2012 tempo, rest interval 10 seconds (not a typo TEN seconds)
Squats can be done simply with your bodyweight or with any free weighted objects for extra resistance such as barbells, dumbbells, kettlebells, sandbags, etc. Squats should only be done with free weights - NEVER with a Smith machine or any other squat machines Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results
Do seated cable rows, one-arm dumbbell rows, and close-grip pulldowns Do triceps kickbacks, overhead dumbbell extensions, cable pushdowns, and dips Do incline dumbbell seated curls, e-z bar curls If you can't do barbell overhead shoulder press Do seated or standing dumbbell overhead press
A-1 Back Barbell Lunges 2 x 15-20 reps on 2010 tempo, rest interval 90 seconds A-2 Dumbbell Deadlifts 2 x 12-15 reps on 3010 tempo, rest interval 90 seconds D-1 Decline Dumbbell Presses 2 x 10-12 reps on 3010 tempo, rest interval 75 seconds D-2 One Arm Dumbbell Rows 2 x 8-10 reps on 4010 tempo, rest interval 75 seconds
Or bend the left knee so your lower leg is tucked under you and your toes pointed back. Keeping your head up and back straight, squat down on your right leg so your upper thigh is almost parallel to the floor, then back up, steady as she goes. Your right knee should be bent at 90 degrees at the bottom of the squat. Hold a dumbbell for additional weight.
Dumbbell Bench Press (flat or incline) - The best for your chest. Remember a while back I talked about how you develop muscle - by stimulating the nervous system You have to work harder at controlling the db's so they're not going all over the place. That stimulates the nervous system more than holding a barbell, which distributes the weight across the bar. Good stimulation, but not quite enough.
Give yourself a specific rest period you'll take between sets. Let's use 1 minute rest periods. For example, for dumbbell bench presses, do your set, then hit your stopwatch. When a minute is up, do another set of db bench presses. Hit your stopwatch. Repeat for the amount of sets you're going to do for each exercise.
People often ask me what kind of home equipment to purchase. Put simply, buy what you'll actually use. Everybody knows you need a combination of strength training and aerobic conditioning. So, you'll definitely use some dumbbells and barbells and an adjustable bench for strength training.
Muscle is your most metabolically active tissue, so it makes sense to develop it. Can't do it with 3 lb. dumbbells. Pump iron LIKE YOU MEAN IT. Challenge yourself EVERY workout. 4-6 days a week, no longer than 30-45 minutes per workout.
Besides calisthenics, strength exercises with light-weight, portable equipment, such as elastic tubing, dumbbells or a ball, can be performed in small spaces. Examples of these exercises are shown in Table 10-1. Regardless of the equipment used, the general principles and techniques outlined in Chapter 7 for muscle strength and endurance training apply. Follow the set and rep recommendations outlined in Chapter 8 for calisthenic exercises, starting with one set of eight reps. Include exercises for each of the major muscle groups mentioned in Chapter 7, Figure 7-2.
Barbells are better than dumbbells when doing shrugs because you can use heavier weights. Most people who train with shrugs use too light a poundage. Stand in a power-rack so you can lift the bar from waist height. Use a reverse grip, one hand facing forward the other facing back, and swap the grip between sets. Do the reps explosively and lift your shoulders straight up, don't do rotations.
Getting Started With Dumbbells
The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.