Thoughts on dumbbell only workout plans??
alondrakayy
Posts: 304 Member
Want to try this one: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
I've never done a dumbbell only plan before so want to make sure I'm not forgetting about anything. Goal is to lift heavy while on maintenance.
I've never done a dumbbell only plan before so want to make sure I'm not forgetting about anything. Goal is to lift heavy while on maintenance.
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i've done this one on and off and had pretty decent results buti'm not a dedicated lifter and use it in conjunction with triathlon training1
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alondrakayy wrote: »Want to try this one: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
I've never done a dumbbell only plan before so want to make sure I'm not forgetting about anything. Goal is to lift heavy while on maintenance.
I'm using a similar one from that website to supplement my running. So far so good.1 -
I love that one. It’s the one I started with and then I modified it as time went on, but most of my workout is still done with dumbbells. My left side is stronger than my right so dumbbells makes sure I can’t overcompensate with my stronger side.3
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I work out at home and don't have a spotter, so I started with resistance tubes and bands and now do light dumbbells and bodyweight exercises out of a book. For my goals (strengthen and preserve muscle while eating in a deficit), I can only give you my own results. I don't know if they're typical, better, or worse than what others might expect; I haven't been comparing myself to anyone but me. But here's what I've discovered:
- Increased visibility of deltoids, biceps, and triceps. Nothing huge, but... they're there!
- Increased visibility of thigh and calf muscles.
- Increased walking speed and stamina. (My cardio is mostly long walks and a fitness glider on days when I can't take them. A walk that used to take me about 40 minutes now takes 30 and I'm not even close to winded when I'm done.)
- Two weeks ago, I had surgery. In post-anesthesia recovery, when the nurse asked me if I could try to sit up a little while he cranked the bed up behind me, I sat up without effort and the nurse's comment was , "Wow. You've got good trunk muscles."
- When I'm in Canadian Tire (Automotive and Hardware store with some other departments like sporting goods, fitness, garden, and appliances), I make a point of going over to the dumbbells and seeing what I can lift without feeling like I'm going to drop it or hurt myself. And I've seen myself go from a pair of 12s to a pair of 20s. (I'm still working with the 15s, or will when I'm fully recovered from the aforementioned surgery. But six months ago, I needed both hands to pick up one 20-lb dumbbell.
Just my n=16 -
Will have to try this0
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The best thing about d.b. is it forces equal work for muscles and better isolation workouts. Your stronger side can't over compensate.3
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Looks good to me
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I prefer using dumbbells if I can. I also work out during lunch at work and using the dumbbells is just easier. I am going to give this a go! Thank you for sharing!1
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I use dumbbells rather than barbell for Rows, bench press, and overhead press. It makes it quicker & easier to superset in with legs. Harder/more expensive to add fractional weight, so I have to up reps a few times before I can up the weight (previously with barbell, I just added fractional weight plates).1
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gearhead426hemi wrote: »The best thing about d.b. is it forces equal work for muscles and better isolation workouts. Your stronger side can't over compensate.
Do you mind explaining this a little more? Because for dumbbell curls, I can usually do more reps with my right arm than with my left. However, if done with a barbell, I would do both for the same amount of reps.
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alondrakayy wrote: »gearhead426hemi wrote: »The best thing about d.b. is it forces equal work for muscles and better isolation workouts. Your stronger side can't over compensate.
Do you mind explaining this a little more? Because for dumbbell curls, I can usually do more reps with my right arm than with my left. However, if done with a barbell, I would do both for the same amount of reps.
It means that every time you lift with the barbell, your strong arm will be helping the weak one out a little bit. It can't do that if using dumbbells.0 -
Looks pretty good. And if you're short on time, the last three exercises for each workout can be eliminated or supersetted. Most of them are isolation exercises - the close-grip DB press hits the same muscles (albeit a slightly different way) as the reverse grip DB press.0
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alondrakayy wrote: »gearhead426hemi wrote: »The best thing about d.b. is it forces equal work for muscles and better isolation workouts. Your stronger side can't over compensate.
Do you mind explaining this a little more? Because for dumbbell curls, I can usually do more reps with my right arm than with my left. However, if done with a barbell, I would do both for the same amount of reps.
As ritzvin stated your stronger or more dominate side will compensate for the weaker side when the weight is shared on the barbell. Dumbbells will allow you isolate your weak side for more symmetrical growth and strength. Dumbbells are a little better for range of motion for certain workouts as well since you don't have a bar across your body restricting some range of motion. Workouts such as "Seated Arnold Press" .
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gearhead426hemi wrote: »alondrakayy wrote: »gearhead426hemi wrote: »The best thing about d.b. is it forces equal work for muscles and better isolation workouts. Your stronger side can't over compensate.
Do you mind explaining this a little more? Because for dumbbell curls, I can usually do more reps with my right arm than with my left. However, if done with a barbell, I would do both for the same amount of reps.
As ritzvin stated your stronger or more dominate side will compensate for the weaker side when the weight is shared on the barbell. Dumbbells will allow you isolate your weak side for more symmetrical growth and strength. Dumbbells are a little better for range of motion for certain workouts as well since you don't have a bar across your body restricting some range of motion. Workouts such as "Seated Arnold Press" .
Oh, this makes sense now! Thank you all for your input. Starting today for workout 1.
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Bump0
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Dumbbells are ok but it you are looking for better gains in strength Barbell movements are much better especially when you stick to the main lifts Squats, Deadlifts, Bench Press, and Overhead Press0
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Dumbbells are ok but it you are looking for better gains in strength Barbell movements are much better especially when you stick to the main lifts Squats, Deadlifts, Bench Press, and Overhead Press
Depending on where their strength is to start, dumbbells will give good strength gains as a starting place. I do all of those compound lifts with dumbbells and did from the start. Now I’ve maxed out my dumbbell availability for deadlifts, so I’m moving onto barbell.
But unless they start off bench pressing over 100lb on day one why not start with dumbbells and then progress to barbell when your strength gains bypass dumbbell availability?
I mean, a 10lb strength gain is a 10lb strength gain either way right? I’m not sure how one can be better than the other unless you stop doing progressive overload.
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how do You record any of this? I cant seem to find anything in the search, and im just starting out and it is already frustrating me. Thanks0
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I love dumbbell only workout. I actually use Body Beast DVD by Beachbody. Been doing this for about a year. Found good dummbells on different apps that sell items.2
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Lacey2012D wrote: »how do You record any of this? I cant seem to find anything in the search, and im just starting out and it is already frustrating me. Thanks
Record? I write down my training in a journal. I wear a heart rate monitor watch to see how much a burn during the workout if my plan is to log it into MFP.
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Lacey2012D wrote: »how do You record any of this? I cant seem to find anything in the search, and im just starting out and it is already frustrating me. Thanks
For cal burn, you list the time under Exercise > Cardiovascular > Add Exercise > Strength training (weight lifting, weight training) on MFP.
As for where I would record it for actual records, I use 2 different thing:
Jefit app while I am doing the workout (I like the built in rest timer, and the stats at the end of the workout)... Use the website to build a workout template, use the app while doing the workout.
Fitocracy website (app needs work), because I like the support I get over there. Also, the groups are... interesting. The leveling up aspect can also be motivating.0 -
This looks good, thanks for sharing the link. Just need to get my courage up at the gym to use the free weight area now!!0
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