Full body DUMBELL workouts

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Replies

  • Therealobi1
    Therealobi1 Posts: 3,262 Member
    bump for later
  • H_Factor
    H_Factor Posts: 1,722 Member
    I am a fan of metabolic resistance training....its sort of like HIIT with weights (or other forms of resistance training). The basic idea is that you do a series of supersets....in each superset, you work non-competing muscles. The idea is that during the first exercise of the superset, you start getting your heartrate up there by pushing your muscles to complete that exercise. Then, while your heartrate has started climbing, you immediately do a second exercise with a different set of muscles...your heartrate will continue to climb, but since those muscles are not exhausted, you can get in a full set working that muscle group as well.....so you get the benefits of HIIT with resistance training. For example, I usually start off with some form of bench press (flat, incline or decline) followed by a set of deadlifts or sumo goblet squats (either secondary move would involve non-competing muscles from the first one). I like to include a couple of bodyweight exercises and/or supersets to add reps and really get my heart-rate going up (so, something like burpees with push-up followed by some form of jumping exercise...jump squats or jump while kicking heels back to butt or tuck jumps...etc). As with any HIIT-type training, you do NOT want to overdo things...but you CAN train your entire body with this training method. You can go to my profile page and read the exercise sequence I did last night (for most of last night's exercises, you could sub out med balls for dumbbells...except for the smashes at the end).
  • LBNOakland
    LBNOakland Posts: 379 Member
    You can check out this website http://www.dumbbell-exercises.com/
    And ignore what :tragalicious is saying....
    Some people don't realize that our effort and dedication towards losing weight has brought us to MFP not the other way round...!!
    Yes, ignore what I'm saying. I obviously know nothing about weight loss.

    It's a month stall. We know NOTHING about what the OP is doing other than wanting to incorporate lifting.

    How much are they eating? How long have they been stalled? There's too much information MISSING for any specific and wonderful advice. What's their TDEE? BMR? Activity levels aside from lifting?

    and for god's sake, my name is on the screen..

    Personally, I'd listen to this guy...he's lost more weight than the majority of you posting! He obviously is on to something!

    Ain't that the truth!! :laugh:
  • JonMB
    JonMB Posts: 49 Member
    Here's exactly what you're looking for.

    http://scoobysworkshop.com/intermediate-workout-plan/

    Dumbbells. 3 workouts. Good to go.

    Body for Life's exercise plan is also good.
  • saeede83
    saeede83 Posts: 96 Member
    I also use dumbells only. I follow this program and am extremly happy with the results. Note that you may not lose much on scale for the first few months, but you'll get smaller and it's totally worth it.
    http://weighttraining.about.com/od/succeedingwithweights/a/home_dumbbell.htm
  • jeqrosen
    jeqrosen Posts: 26 Member
    bump
  • perdie7
    perdie7 Posts: 266 Member
    bump
  • gracielynn1011
    gracielynn1011 Posts: 726 Member
    If you go to WWW.muscle and strength.com. there is a really good dumbbell routine there. I think I found it under the at home section but you can find it by using their search feature. It is set up for 3 days a week.
  • jennusf
    jennusf Posts: 6 Member
    Bump for later
  • fiveoaks66
    fiveoaks66 Posts: 21 Member
    Lots of good ideas here!
  • MsEndomorph
    MsEndomorph Posts: 604 Member
    You can check out this website http://www.dumbbell-exercises.com/
    And ignore what :tragalicious is saying....
    Some people don't realize that our effort and dedication towards losing weight has brought us to MFP not the other way round...!!
    Yes, ignore what I'm saying. I obviously know nothing about weight loss.

    It's a month stall. We know NOTHING about what the OP is doing other than wanting to incorporate lifting.

    How much are they eating? How long have they been stalled? There's too much information MISSING for any specific and wonderful advice. What's their TDEE? BMR? Activity levels aside from lifting?

    and for god's sake, my name is on the screen..

    Personally, I'd listen to this guy...he's lost more weight than the majority of you posting! He obviously is on to something!

    How much weight he's lost has nothing to do with jumping to conclusions and shutting people down.
    The assumption that you can't possibly have hit a plateau if you've only just joined MFP is wrong. It's not the end of the world. "My bad" and move on is what's called for, not defensiveness.

    OP, I second Scooby's site. Good stuff.
  • Alta2000
    Alta2000 Posts: 655 Member
    Try the jefit app, also go to the website jefit.com and choose either your own regimen by clicking exercises for the different muscle groups, or select one of the pre-selected workouts.
  • trogalicious
    trogalicious Posts: 4,584 Member
    You can check out this website http://www.dumbbell-exercises.com/
    And ignore what :tragalicious is saying....
    Some people don't realize that our effort and dedication towards losing weight has brought us to MFP not the other way round...!!
    Yes, ignore what I'm saying. I obviously know nothing about weight loss.

    It's a month stall. We know NOTHING about what the OP is doing other than wanting to incorporate lifting.

    How much are they eating? How long have they been stalled? There's too much information MISSING for any specific and wonderful advice. What's their TDEE? BMR? Activity levels aside from lifting?

    and for god's sake, my name is on the screen..

    Personally, I'd listen to this guy...he's lost more weight than the majority of you posting! He obviously is on to something!

    How much weight he's lost has nothing to do with jumping to conclusions and shutting people down.
    The assumption that you can't possibly have hit a plateau if you've only just joined MFP is wrong. It's not the end of the world. "My bad" and move on is what's called for, not defensiveness.

    OP, I second Scooby's site. Good stuff.

    Wow, really? Shut someone down? Based on the info that WAS PROVIDED BY THE OP when I responded, it was apt. At one month (as far as we knew) that wasn't a plateau. I'm not apologizing for giving advice based on the information I was given. Wanna scold someone?
    Scold the OP and the thousands of others that don't post enough information when they come to the forums day in and day out. Or the folks that don't do their on footwork to figure out what they need to eat, but just blindly trust the app.

    I swear, the more time I spend on these forums trying to help people out, the more I see forum defenders showing up just to defend someone that doesn't need defending.. because there aren't any attacks going on in the first place.

    OP, if you're still here and still reading through all of the "I'M BATMAN! DEFENDER OF THE OP" posts, this is what you really need:
    L9ldZqJ.png
    Those and scooby's. Don't get me wrong, I LOVE lifting, but that isn't what causes you to lose weight. If you aren't losing weight, there's something off in your calculation. Accurately measure your intake, estimate -as close as you can- what you're burning when you're going all cardio-gung-ho, and then wait. At that point, it's just a mathematical equation.

    But like others have said, I clearly know absolutely nothing about losing weight or maintaining loss.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Oh, trog. That's just not as easy as the raspberry ketones and the master cleanse and the plastic wrap and the magic whatchamacallit shakes that cost a zillion dollars.
  • Rotten_Apple
    Rotten_Apple Posts: 58 Member
    Bumping for later
  • 9jenn9
    9jenn9 Posts: 309 Member
    Bump. Great info.
  • DavPul
    DavPul Posts: 61,406 Member
    this thread looks like fun
    Hello all,

    I am finally started to add weight lifting to my routine again as I've hit a bit of a plateau with my weight loss

    You just signed up last month. It isn't a plateau.

    my honest opinion? assumptions were made. incorrect assumptions. i think all would be best served by this thread continuing to be hijacked over this one little issue. because i'm bored. so please everyone, continue
  • taso42
    taso42 Posts: 8,980 Member
    You can do squats, deadlifts, bench press, ohp with dumbbells. You can also add in things like lunges. You will of course not be able to squat as much weight while holding onto dumbbells as you would with a barbell, but it's better than nothing.

    Actually, with dumbbells, consider pistol squats rather than traditional. Those are hard enough to do even unweighted...
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    It depends on your goals, but AllPro is a good one. I did a thread that shows how you can adapt to DBs.

    http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

    For AllPro: http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

    This is what I'm doing now. I like it so far. Today will be week 2, day 3 for me.
  • Gee45
    Gee45 Posts: 171
    http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

    This is what I've been doing for about two weeks.
  • JskC1893
    JskC1893 Posts: 156 Member
    You can check out this website http://www.dumbbell-exercises.com/
    And ignore what :tragalicious is saying....
    Some people don't realize that our effort and dedication towards losing weight has brought us to MFP not the other way round...!!
    Yes, ignore what I'm saying. I obviously know nothing about weight loss.

    It's a month stall. We know NOTHING about what the OP is doing other than wanting to incorporate lifting.

    How much are they eating? How long have they been stalled? There's too much information MISSING for any specific and wonderful advice. What's their TDEE? BMR? Activity levels aside from lifting?

    and for god's sake, my name is on the screen..

    Personally, I'd listen to this guy...he's lost more weight than the majority of you posting! He obviously is on to something!

    :D
  • bluelena
    bluelena Posts: 304 Member
    Bump for when I'm allowed to start picking up heavy stuff again (Iliosacral Strain)
  • talaysia3
    talaysia3 Posts: 84 Member
    bump for later
  • pwnderosa
    pwnderosa Posts: 280 Member
    Bump for the great links, routines & suggestions in this thread - thank you all! I do almost all my strength training at home with dumbells, I love the convenience!
  • bookworm_847
    bookworm_847 Posts: 1,903 Member
    Bump!

    There's some good stuff here.

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