Best Way To Build Muscle

Posts Tagged ‘dumbell strength training’

Dumbbells are very useful equipments for both weight and strength training workouts because they can be used for isolation, compound and alternating exercises. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the

If you want to effectively use dumbbells of the same weight, you must develop high amounts of restraint and power for both sides of the body. In other words it’s harder to cheat. The total weight that you lift in one exercise will be less with dumbells than with barbells.

The most important thing to remember when exercising with dumbbells is that the better the grip, the greater are the weight lifting and control capabilities.

So where to begin… largest muscle groups first.

Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Because you’re limited with the weight available for dumbbells, you want to make sure that you execute each exercise with perfect form (this is supremely crucial), slow & steady movement and 3-second pauses at the peak of the contraction. You want to do 8 – 12 reps and 2 to 3 sets before moving up in weight.

Chest: INCLINE & DECLINE BENCH PRESS, DUMBBELL FLIES and STANDARD BENCH PRESS, and PUSHUPS coupled with ROWING; you do this by holding dumbbells while doing PUSHUPS, lower down and then push back up, then lift the dumbbell as you would in bent-over rowing.

Shoulders: DUMBBELL MILITARY PRESS and DELTOID RAISES (front, side and back), SHRUGS and UPRIGHT ROWS.

While exercising the shoulders, you can also strengthen the central part of the body to make it more stable while performing the shoulder exercises.

One of these is the V-SIT DUMBBELL PRESS, where you sit on the floor with your legs spread in a V-shape.

Then press the dumbbells straight up, pause, then slowly lower your arms.

Your glutes, legs and calves should be simultaneously pressed to the floor while lifting the dumbbells up.

The second is the SINGLE-LEG LATERAL RAISE; to do this, stand on one leg and hold light dumbbells, and with your arms straight raise the dumbbells out to your sides until your arms are parallel to the floor. Hold it for 3 seconds, and then slowly lower your arms.

Back: BENT OVER ROWS, STRAIGHT-LEGGED DEADLIFT and ONE ARM BENT OVER ROWS

Your Arms: you want to hit your biceps and triceps with continued stress throughout the routine. For your Biceps SEATED ALTERNATING DUMBBELL CURLS, DUMBBELL PREACHER CURLS and CONCENTRATION CURLS are ideal exercises to use with dumbbells. For your Triceps, the best dumbbell exercise is the TRICEP KICKBACK, LYING FRENCH PRESS and OVERHEAD TRICEP EXTENSIONS.

To view examples and get instructions on the above exercises, we recommend the No Nonsense Muscle Building system by Vince Delmonte.

I repeat, a stronger grip equates to larger weight lifting capabilities. So something that you should always do as part of your routine, is wrist curls with dumbbells… pronated and supinated grips to work your entire forearm.

Many people neglect these exercises, but they’re critical for achieving the most overall gains.

Think about it, if you can control more weight with your grip, then you can lift more weight and lifting more weight means tearing down more muscle fibers thus more muscle growth.