How to Lift Heavy- Dumbells only???

klindema

Hi all- I have a fitbit and intermittently train for races, but I have heard sooooo many good things about lifting heavy on these boards- where should I start?

My apartment building has a gym, but from what I see, there is the typical weight machine (pull down type) and a very large assortment of dumbell- no bar.

I'm not a complete novice, I have lifted free weights in the past, but wasn't really focusing on lifting heavy. What I'd love is to be directed to a blog, tutorial, youtube series or ebook to help me develop a program.

I'm not completely opposed to hiring a trainer, either- but my schedule is packed and I'd rather be able to go on my own terms. I am in Chicago if anyone has any recommendations.

Thanks for any help!

klindema

Bump. Anyone?

pandorakick

In this thread http://www.myfitnesspal.com/topics/show/846380-dumbbell-only-strength-training-program I was referred to an all dumbbell lifting routine to get started after I finish ChaLean Extreme.

AmyRhubarb

Haven't tried either of these yet myself, but bookmarked for future reference when other MFPers shared them:
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
http://www.building-muscle101.com/dumbbell-workout-routine.html

hatethegame

bump for later

jdmays40

I use this site when at the gym.


http://www.dumbbell-exercises.com/

hoosierlad

Might also check http://www.womenshealthmag.com/ lots of free info, and I use the Men's Health side a lot for info.

Altruista75

Go to Jetfit.com (there's a great app too) and it will give you all kinds of dumbbell & body weight workouts to do!!

jaz050465

I like Chalean Extreme.

Mummyadams

Have you checked out Michelle Bridges 12 week programmes? They are awesome! Designed for different levels, depending on your goals and can be interchanged whether training at home, at the gym or with classes. Highly recommend. But not for the faint hearted.
I did the Lean & Fit to lose weight & fat and to prepare me for weight training and am now doing Lean & Strong.
Also gives you recipes, meal plans and demo's on how to lift along with pic - so it's super easy to understand & follow.
www.michellebridges.com.au

ukgirly01

you can jerk/clean/squat with dumbells so should be fine

nuttyduffy

I use the muscle & strength website too but use this programme as I prefer a split routine

www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

ashprather

bump