Heavy Lifting with Dumbbells?

determined_14

Does anyone know of a weightlifting program (similar to Stronglifts or NRoL4W) that utilizes dumbbells or at least provides alterations for them? I don't have barbells or a power-cage, and call me lazy, but I find it frustrating to look up a program, Google a bunch of adaptations for dumbbells, while wondering if the exercises I'm subbing are equivalent... Etc. Help?

AddieOverhaul

Bump because I'd like to know the same. I have dumbbells at home and nothing else.

cathipa

Fitnessblender.com
Most other programs will require a barbell in addition to dumbbells.

sixxpoint

You could try making your own... This site could help you if you with gif instructionals on proper form:

http://www.exrx.net/Lists/Directory.html

Having an adjustable bench would really help with dumbbell exercises. Focus on compound movements and hit each muscle group 2x per week.

bubaluboo

I started this last night. https://muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

It was challenging to me. I do it in a 5x5 routine rather than the reps they suggest..lifting as heavy as I can to just complete the reps with good form.

DeeJayShank

Check out body beast: http://www.buildahardbody.com/equipment-you-will-need-to-do-body-beast/

And there are tons of free programs on bodybuilding.com. I've done this one, worked great for me, I put on a lot of muscle in a month: http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html

Karozel7

Almost every exercise in Stronglifts and in NROL4W can be done with dumbbells rather than barbells. The problem (in my mind) is going to be that it's very hard to gt an appropriately challenging amount of weight with dumbbells.

I don't have a power cage, but I have done NROL4W and 5x5 at home without one. I work out at home, and to be honest I prefer goblet squats, and front squats to the standard squat. I have also done deadlifts with dumbbells when warming up, but it would be difficult to get enough weight on them to do dealifts that would be challenging for me (more than 150lb).

But as long as what you are doing is challenging, and utilizing equivalent muscles, it really doesn't matter if you do them with a dumbbell, a barbell, a sack of sand, or a toddler. Weight is weight is weight.

AddieOverhaul

Thanks everyone! I don't have space for a bench but will do what I can.

SLLeask

bubaluboo wrote: »

I started this last night. https://muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

It was challenging to me. I do it in a 5x5 routine rather than the reps they suggest..lifting as heavy as I can to just complete the reps with good form.

Just wanted to say - Thanks a million for this link! I do have a bar at home, but I like using dumbbells as I'm less of a tip-over danger! So I looked at this link and just did Monday's work out. Love it!

prideofthelion

Check out darebee.com, awesome workouts there and even has a filter to let you select your target body part and equipment. Prepare to sweat!!

determined_14

Wow, this got resurrected! Thanks for all the suggestions. I recently bought and completed FitnessBlender's mass building program, which used only dumbbells and body weight. I'll have to check out some of these links too.