Barbell Routines - when you only have dumbbells
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*bump* for reference0
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Saving for later.0
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Bumps here too.0
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Gonna give it a go! Thanks Sara :flowerforyou:0
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I am going to start All Pro's beginner routine sometime in January with dumbbells. I am a total beginner in all of this though and quite stupid as to how to go about it. My plan is to do the 7 exercises in the order indicated (squats, bench press, bent over row, overhead press, stiff legged deadlift, curls, and calf raises). I will start with week one and then move forward, increasing the # of reps from week 1-5 and then increase weights as appropriate.
I have two questions to start with:
1) How do I determine the starting dumbbell weights I should use with each exercise (as I imagine they will be slightly different with each)?
and
2) When I go through each workout do I perform 4 sets of 8 reps (week 1) for each exercise and then move on to the next exercise, or do I go through the entire series of exercises doing 8 reps for each to complete set 1 then go back again for sets 2-4?
Finally, we are considering purchasing a bowflex in the future. In your opinion are they effective or are dumbbells/free weights better? My goal in performing these routines is to tone up, increase strength, and offset any potential bone/muscle loss issues as I head into my 50's and beyond.
Thanks for any help/advice you can provide.0 -
Thanks!!!0
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I am going to start All Pro's beginner routine sometime in January with dumbbells. I am a total beginner in all of this though and quite stupid as to how to go about it. My plan is to do the 7 exercises in the order indicated (squats, bench press, bent over row, overhead press, stiff legged deadlift, curls, and calf raises). I will start with week one and then move forward, increasing the # of reps from week 1-5 and then increase weights as appropriate.
I have two questions to start with:
1) How do I determine the starting dumbbell weights I should use with each exercise (as I imagine they will be slightly different with each)?
and
2) When I go through each workout do I perform 4 sets of 8 reps (week 1) for each exercise and then move on to the next exercise, or do I go through the entire series of exercises doing 8 reps for each to complete set 1 then go back again for sets 2-4?
Finally, we are considering purchasing a bowflex in the future. In your opinion are they effective or are dumbbells/free weights better? My goal in performing these routines is to tone up, increase strength, and offset any potential bone/muscle loss issues as I head into my 50's and beyond.
Thanks for any help/advice you can provide.
1) starting any program if you have not lifted before, will involve some trial and error. I would suggest taking some time to find the appropriate starting weight out.
From All Pro Q&A:
"You will use your 10 rep max for each exercise. To determine your 10 rep maxes, go to the gym one day (at least 2 days BEFORE starting the routine), and perform one set of each exercise until failure (as many reps as you can do with good form). Try and pick a weight that will bring you to failure at around 10 reps (for a more accurate calculation). Take note of the weight you used and how many reps took you to failure and then plug them in to this calculator (http://www.naturalphysiques.com/18/o...max-calculator), this will give you your 10 rep max (your weights cycle 1)."
2) Do one lift for the required amount of sets, then move onto the next. It is not intended to be a circuit.
While bowflexes are useful and I would imagine effective (never used one myself) as well as pretty flexible in what you can do, I would always recommend free weights over one. A powercage/squat rack, barbell and plates, a weight bench and dumbbells as well as a pull up bar will have you set with a huge amount of options. The only thing I miss is not have cables to do rows/pulls, but you can work around that and there are a lot of row variations you can do with barbells and dumbbells (although I miss face pulls).0 -
I am going to start All Pro's beginner routine sometime in January with dumbbells. I am a total beginner in all of this though and quite stupid as to how to go about it. My plan is to do the 7 exercises in the order indicated (squats, bench press, bent over row, overhead press, stiff legged deadlift, curls, and calf raises). I will start with week one and then move forward, increasing the # of reps from week 1-5 and then increase weights as appropriate.
I have two questions to start with:
1) How do I determine the starting dumbbell weights I should use with each exercise (as I imagine they will be slightly different with each)?
and
2) When I go through each workout do I perform 4 sets of 8 reps (week 1) for each exercise and then move on to the next exercise, or do I go through the entire series of exercises doing 8 reps for each to complete set 1 then go back again for sets 2-4?
Finally, we are considering purchasing a bowflex in the future. In your opinion are they effective or are dumbbells/free weights better? My goal in performing these routines is to tone up, increase strength, and offset any potential bone/muscle loss issues as I head into my 50's and beyond.
Thanks for any help/advice you can provide.
1) starting any program if you have not lifted before, will involve some trial and error. I would suggest taking some time to find the appropriate starting weight out.
From All Pro Q&A:
"You will use your 10 rep max for each exercise. To determine your 10 rep maxes, go to the gym one day (at least 2 days BEFORE starting the routine), and perform one set of each exercise until failure (as many reps as you can do with good form). Try and pick a weight that will bring you to failure at around 10 reps (for a more accurate calculation). Take note of the weight you used and how many reps took you to failure and then plug them in to this calculator (http://www.naturalphysiques.com/18/o...max-calculator), this will give you your 10 rep max (your weights cycle 1)."
2) Do one lift for the required amount of sets, then move onto the next. It is not intended to be a circuit.
While bowflexes are useful and I would imagine effective (never used one myself) as well as pretty flexible in what you can do, I would always recommend free weights over one. A powercage/squat rack, barbell and plates, a weight bench and dumbbells as well as a pull up bar will have you set with a huge amount of options. The only thing I miss is not have cables to do rows/pulls, but you can work around that and there are a lot of row variations you can do with barbells and dumbbells (although I miss face pulls).
Perfect; thanks very much! Time to get started now
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Bump.0
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Bumpity bump bump!
My gym only has a Smith machine so this thread is very helpful for me. Thanks guys!0 -
Saving, thanks!0
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Saving, thanks.0
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Bump, and thanks!0
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Thank you - excellent thread!0
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I want to start a lifting program but I do not have access to a gym. I also enjoy being able to work out at home. Given my economic and space constraints, I think investing in adjustable weight dumbbells might be a good alternative.
So here are a couple of questions...
1) I have no experience with weight lifting other then body weight. I have read about New Rules of Lifting for Women and Strong Lifts, and a couple of other programs. Which of these programs would be best to start out with as a beginner trying to adapt barbell techniques to dumbbells?
2) If I invest in an adjustable weight set, what is a good weight range to have? In terms of my body weight abilities, I can do full push ups, lunges, squats, etc. without any problems...
3) Do I need a bench?
Thank you!0 -
I want to start a lifting program but I do not have access to a gym. I also enjoy being able to work out at home. Given my economic and space constraints, I think investing in adjustable weight dumbbells might be a good alternative.
So here are a couple of questions...
1) I have no experience with weight lifting other then body weight. I have read about New Rules of Lifting for Women and Strong Lifts, and a couple of other programs. Which of these programs would be best to start out with as a beginner trying to adapt barbell techniques to dumbbells?
2) If I invest in an adjustable weight set, what is a good weight range to have? In terms of my body weight abilities, I can do full push ups, lunges, squats, etc. without any problems...
3) Do I need a bench?
Thank you!
I did NROLFW with dumbbells, and no bench. I started to use my stability ball as a bench, but I was afraid it might pop on me, so I just used the floor. If there was an exercise I couldn't do because of lack of equipment, I would look on youtube for substitutes. I got a 20 lb (each) set, and bought extra plates as I needed them, including 2 sets of 1.25 lb fractionals so I would be going up in 2.5 lb increments instead of 5 lbs. I couldn't afford SelectTechs or anything like that. I also did the All Pro beginners routine from bb.com, which I liked.0 -
I want to start a lifting program but I do not have access to a gym. I also enjoy being able to work out at home. Given my economic and space constraints, I think investing in adjustable weight dumbbells might be a good alternative.
So here are a couple of questions...
1) I have no experience with weight lifting other then body weight. I have read about New Rules of Lifting for Women and Strong Lifts, and a couple of other programs. Which of these programs would be best to start out with as a beginner trying to adapt barbell techniques to dumbbells?
2) If I invest in an adjustable weight set, what is a good weight range to have? In terms of my body weight abilities, I can do full push ups, lunges, squats, etc. without any problems...
3) Do I need a bench?
Thank you!
I did NROLFW with dumbbells, and no bench. I started to use my stability ball as a bench, but I was afraid it might pop on me, so I just used the floor. If there was an exercise I couldn't do because of lack of equipment, I would look on youtube for substitutes. I got a 20 lb (each) set, and bought extra plates as I needed them, including 2 sets of 1.25 lb fractionals so I would be going up in 2.5 lb increments instead of 5 lbs. I couldn't afford SelectTechs or anything like that. I also did the All Pro beginners routine from bb.com, which I liked.
Thanks for the feedback! Which program did you prefer? NROLFW or AllPro? Did you feel like you made good progress using dumbbells with these programs?0 -
just want to tag this so i can find again.0
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I want to start a lifting program but I do not have access to a gym. I also enjoy being able to work out at home. Given my economic and space constraints, I think investing in adjustable weight dumbbells might be a good alternative.
So here are a couple of questions...
1) I have no experience with weight lifting other then body weight. I have read about New Rules of Lifting for Women and Strong Lifts, and a couple of other programs. Which of these programs would be best to start out with as a beginner trying to adapt barbell techniques to dumbbells?
2) If I invest in an adjustable weight set, what is a good weight range to have? In terms of my body weight abilities, I can do full push ups, lunges, squats, etc. without any problems...
3) Do I need a bench?
Thank you!
I did NROLFW with dumbbells, and no bench. I started to use my stability ball as a bench, but I was afraid it might pop on me, so I just used the floor. If there was an exercise I couldn't do because of lack of equipment, I would look on youtube for substitutes. I got a 20 lb (each) set, and bought extra plates as I needed them, including 2 sets of 1.25 lb fractionals so I would be going up in 2.5 lb increments instead of 5 lbs. I couldn't afford SelectTechs or anything like that. I also did the All Pro beginners routine from bb.com, which I liked.
Thanks for the feedback! Which program did you prefer? NROLFW or AllPro? Did you feel like you made good progress using dumbbells with these programs?
They're completely different, but NROLFW gave me a better grasp on lifting. I've heard Starting Strength is a better read, but I don't have it. I did make strength gains with NROLFW, although I feel like I lost a little bit of that after the 7th stage, because I had to use lighter weights to get through all the reps. I'm glad I did this one first, though.
I only did one full 5-week cycle of AllPro, because my bff bought me a gym membership in the beginning of the second cycle, and my gym won't let me bring fractionals, but I like the way it was set up, and my calves were finally getting some work, too. There aren't any "death defying" exercises, like one-legged deadlifts, either. The only problem with dumbbells, which I think Sara addressed earlier in the thread, is that when you get to heavier weights, they're harder to hold on to. I think straps would help with that, though. 0 -
I want to start a lifting program but I do not have access to a gym. I also enjoy being able to work out at home. Given my economic and space constraints, I think investing in adjustable weight dumbbells might be a good alternative.
So here are a couple of questions...
1) I have no experience with weight lifting other then body weight. I have read about New Rules of Lifting for Women and Strong Lifts, and a couple of other programs. Which of these programs would be best to start out with as a beginner trying to adapt barbell techniques to dumbbells?
2) If I invest in an adjustable weight set, what is a good weight range to have? In terms of my body weight abilities, I can do full push ups, lunges, squats, etc. without any problems...
3) Do I need a bench?
Thank you!
I did NROLFW with dumbbells, and no bench. I started to use my stability ball as a bench, but I was afraid it might pop on me, so I just used the floor. If there was an exercise I couldn't do because of lack of equipment, I would look on youtube for substitutes. I got a 20 lb (each) set, and bought extra plates as I needed them, including 2 sets of 1.25 lb fractionals so I would be going up in 2.5 lb increments instead of 5 lbs. I couldn't afford SelectTechs or anything like that. I also did the All Pro beginners routine from bb.com, which I liked.
Thanks for the feedback! Which program did you prefer? NROLFW or AllPro? Did you feel like you made good progress using dumbbells with these programs?
They're completely different, but NROLFW gave me a better grasp on lifting. I've heard Starting Strength is a better read, but I don't have it. I did make strength gains with NROLFW, although I feel like I lost a little bit of that after the 7th stage, because I had to use lighter weights to get through all the reps. I'm glad I did this one first, though.
I only did one full 5-week cycle of AllPro, because my bff bought me a gym membership in the beginning of the second cycle, and my gym won't let me bring fractionals, but I like the way it was set up, and my calves were finally getting some work, too. There aren't any "death defying" exercises, like one-legged deadlifts, either. The only problem with dumbbells, which I think Sara addressed earlier in the thread, is that when you get to heavier weights, they're harder to hold on to. I think straps would help with that, though.
Thanks Cupcake! I appreciate all of the insight. I have been toying with starting lifting for a while now...but I was feeling discouraged because of the lack of gym access. I feel like this is something I can do. I have not read any of the books mentioned above - I have just seen them cited on the forums. I will order NROLFW and scan through before making the investment.0 -
I want to start a lifting program but I do not have access to a gym. I also enjoy being able to work out at home. Given my economic and space constraints, I think investing in adjustable weight dumbbells might be a good alternative.
So here are a couple of questions...
1) I have no experience with weight lifting other then body weight. I have read about New Rules of Lifting for Women and Strong Lifts, and a couple of other programs. Which of these programs would be best to start out with as a beginner trying to adapt barbell techniques to dumbbells?
2) If I invest in an adjustable weight set, what is a good weight range to have? In terms of my body weight abilities, I can do full push ups, lunges, squats, etc. without any problems...
3) Do I need a bench?
Thank you!
I did NROLFW with dumbbells, and no bench. I started to use my stability ball as a bench, but I was afraid it might pop on me, so I just used the floor. If there was an exercise I couldn't do because of lack of equipment, I would look on youtube for substitutes. I got a 20 lb (each) set, and bought extra plates as I needed them, including 2 sets of 1.25 lb fractionals so I would be going up in 2.5 lb increments instead of 5 lbs. I couldn't afford SelectTechs or anything like that. I also did the All Pro beginners routine from bb.com, which I liked.
Thanks for the feedback! Which program did you prefer? NROLFW or AllPro? Did you feel like you made good progress using dumbbells with these programs?
They're completely different, but NROLFW gave me a better grasp on lifting. I've heard Starting Strength is a better read, but I don't have it. I did make strength gains with NROLFW, although I feel like I lost a little bit of that after the 7th stage, because I had to use lighter weights to get through all the reps. I'm glad I did this one first, though.
I only did one full 5-week cycle of AllPro, because my bff bought me a gym membership in the beginning of the second cycle, and my gym won't let me bring fractionals, but I like the way it was set up, and my calves were finally getting some work, too. There aren't any "death defying" exercises, like one-legged deadlifts, either. The only problem with dumbbells, which I think Sara addressed earlier in the thread, is that when you get to heavier weights, they're harder to hold on to. I think straps would help with that, though.
Thanks Cupcake! I appreciate all of the insight. I have been toying with starting lifting for a while now...but I was feeling discouraged because of the lack of gym access. I feel like this is something I can do. I have not read any of the books mentioned above - I have just seen them cited on the forums. I will order NROLFW and scan through before making the investment.
You're welcome. If you do end up doing NROLFW, there's a link on this group's main page to worksheets that are pre-filled with all the exercises. It makes it a lot less confusing. I joined the group, but I can never keep up with them, so I wasn't active. http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w0 -
Thanks so much Sara!0
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I want to start a lifting program but I do not have access to a gym. I also enjoy being able to work out at home. Given my economic and space constraints, I think investing in adjustable weight dumbbells might be a good alternative.
So here are a couple of questions...
1) I have no experience with weight lifting other then body weight. I have read about New Rules of Lifting for Women and Strong Lifts, and a couple of other programs. Which of these programs would be best to start out with as a beginner trying to adapt barbell techniques to dumbbells?
2) If I invest in an adjustable weight set, what is a good weight range to have? In terms of my body weight abilities, I can do full push ups, lunges, squats, etc. without any problems...
3) Do I need a bench?
Thank you!
I did NROLFW with dumbbells, and no bench. I started to use my stability ball as a bench, but I was afraid it might pop on me, so I just used the floor. If there was an exercise I couldn't do because of lack of equipment, I would look on youtube for substitutes. I got a 20 lb (each) set, and bought extra plates as I needed them, including 2 sets of 1.25 lb fractionals so I would be going up in 2.5 lb increments instead of 5 lbs. I couldn't afford SelectTechs or anything like that. I also did the All Pro beginners routine from bb.com, which I liked.
Thanks for the feedback! Which program did you prefer? NROLFW or AllPro? Did you feel like you made good progress using dumbbells with these programs?
They're completely different, but NROLFW gave me a better grasp on lifting. I've heard Starting Strength is a better read, but I don't have it. I did make strength gains with NROLFW, although I feel like I lost a little bit of that after the 7th stage, because I had to use lighter weights to get through all the reps. I'm glad I did this one first, though.
I only did one full 5-week cycle of AllPro, because my bff bought me a gym membership in the beginning of the second cycle, and my gym won't let me bring fractionals, but I like the way it was set up, and my calves were finally getting some work, too. There aren't any "death defying" exercises, like one-legged deadlifts, either. The only problem with dumbbells, which I think Sara addressed earlier in the thread, is that when you get to heavier weights, they're harder to hold on to. I think straps would help with that, though.
Thanks Cupcake! I appreciate all of the insight. I have been toying with starting lifting for a while now...but I was feeling discouraged because of the lack of gym access. I feel like this is something I can do. I have not read any of the books mentioned above - I have just seen them cited on the forums. I will order NROLFW and scan through before making the investment.
You're welcome. If you do end up doing NROLFW, there's a link on this group's main page to worksheets that are pre-filled with all the exercises. It makes it a lot less confusing. I joined the group, but I can never keep up with them, so I wasn't active. http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
Ohhh, spreadsheet....now you've got me! I'll check them out.0 -
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Very helpful thread, especially for a newb. Thank you!0
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Bump, because it's a great thread and I want to find it again.
This should be a sticky!
Thanks OP 0 -
To read again.0
This discussion has been closed.