Would I be wasting my time using less weights?

DopeItUp wrote: »

Why not both? Do heavy BB work for your main lifts and then use DBs and KBs for accessory work? Best of both worlds.

This.

Also don't forget with KBs and DBs you can target different muscle groups.
KB workouts can be quite cardio intensive as well compared to other weight exercises.

They make kettlebells in all kinds of weights, even 70 and 90 lbs (or more), so you don't need to lower your weight. If you're going for ballistic type exercises and have never used a KB before, I would suggest you get some training with someone who knows what they are doing as you can injure yourself using too high of a weight too soon, especially if you are using improper technique. Form is important with these little cannon balls with handles.

KB, BB and DB are tools that can be used for many similar exercises, although there are certain areas where each of these excel. KB are great for conditioning, as well as hip mobility and particular stability exercises - try doing a Turkish Get Up with a BB or even a DB. While you can certainly do push presses with a KB, a DB is a better tool for the job. It shouldn't be an either/or proposition. I've just finished outfitting my home gym - 315 lbs of plates, Olympic Bar (7', 45 lbs), a few KB, Powerblocks, and bands. Each one was considered for what it could do for my goal.

Try Delavier's Strenght Training Anatomy to get an idea of what groups are engaged by exercise - it's quite enlightening.

iceycoldhot wrote: »

DopeItUp wrote: »

Why not both? Do heavy BB work for your main lifts and then use DBs and KBs for accessory work? Best of both worlds.

Because I really just wanted to know if it would even be effective to do lower body work if I am using lighter weights than I normally do. If DBs and KBS target different muscle groups like the other poster said, I will do it. I just didn't want to waste my time if I wouldn't get the progress I'd get lifting with my normal barbell.

It all depends. If you're performing the exact same movement, generally using less weight is going to be less effective of course. Having said that, doing a more difficult variant of a movement with less weight can drastically change the difficulty level. I've done pistol squats with a small DB that were harder than squatting 225 with a barbell.

It really all depends on what your goals are and what your game plan is. You're asking if something is "effective" but the question is "effective for what purpose?". Squatting 500lbs with a barbell is effective for building strength, but not very effective at building cardio. Doing 10 sets of 10 with 75lb bicep curls is effective for building bigger arms, but not very effective for improving your deadlift. See what I'm saying?

Having said all of that, generally speaking, if you are looking for the most effective size or strength gains with a typical movement (say, the squat), barbells are going to be preferred. Ease of use and ease of loading and ability to use maximal weight will be paramount with a barbell. Generally you will find that the strongest people use barbells for the majority of their movements. Generally being they key word there.