Do It With Dumbbells
by David Gentle
Even in this so-called affluent age, many aspiring muscle-builders cannot always afford to buy large barbell sets. Others, who do own plenty of equipment, may be seeking a change in training to combat boredom and lack of progress. The answer for both is to use DUMBBELLS. Dumbbells have many advantages over the basic barbell set. As mentioned previously, they can be bought cheaper, you will not need so much weight, and they can be used in less space, thus being a boon to 'bedroom type' trainers.
Almost all the basic exercises can be performed, plus many others that are unique. Dumbbells often call for more concentration involving extra muscle groups to control the balancing required for individual weights. The only thing I would stress is that whenever using dumbbells, ensure the retaining collars are secure. Loose discs flying off in all directions may cause lumps you don't require, I know by painful experience!
Herewith follows three dumbbell schedules, aimed for beginner to intermediate trainer. The schedules are complete workouts for all the main muscle groups. Do Schedule One for six weeks, followed by Schedule Two, again for six weeks, and finally go onto Schedule Three. Training on each should be three nights a week. After completion of the schedules, I suggest you have two weeks complete lay-off from training. You can then recommence introducing basic barbell exercises again, or if you are happy enough to continue, just pick out an exercise for each body part with dumbbells and carry on, changing around from time to time.
Schedule One - Beginners
Exercise One - Alternative Dumbbell Press: Commence by lifting the two dumbbells to the shoulders, then press them alternately overhead, see-saw fashion. As you lower one, press the other in a rhythmic movement. Don't sway the body, ensure the movement comes from the shoulders. Try 8 reps each arm for 2 sets. Use about 10 kg each dumbbell to start and gradually work up the weight whenever possible.
Exercise Two - Squats: With the heels on a block to help balance, hold the dumbbells at the 'hang position, i.e., one each side with arms hanging straight. Bend and stretch the knees, going into a deep-knee bend keeping the back straight at all times. Breathe in as you squat down and out as you rise. Do 2 sets of 15 reps.
Exercise Three - Pullovers on Bench: Almost immediately after the squats, lay down on a bench and go into swingbell pullovers. The swingbell is simply a dumbbell rod located centrally so that you can grip the bar each side of the weights. Hold the swingbell overhead at arms length as you lay back on the bench, keeping your arms straight, lower the weight back and beyond the head, to full stretch. The exercise is aimed to encourage chest expansion. Try a fairly light weight to start with, for 2 sets of 12 reps.
Exercise Four - Dumbbell Flying: Still using the bench, lay back with dumbbells at arms length overhead. Lower the bells sideways, full stretching the chest muscles, return arms to the starting position and repeat. You will feel the effort fully centered on the chest region. There is no need to use heavy weights for this exercise, the main idea being to expand the chest with some added work for the pectorals.
Exercise Five - Dumbbell Rowing: With the body bent over at right angles to the legs, and with a dumbbell held hanging in one arm at arms length, have the free hand resting on a bench. From this position pull the dumbbell up until it is in line with the shoulders, keeping the body motionless throughout, lower to starting position and repeat. Do about 10 reps with one arm, then change arms and repeat. This exercise is a superb developer of the 'lats', the massive muscle that makes that much admired 'V" shape. You will also soon be able to use plenty of weight in this one, so do not be frightened to increase the weight whenever possible.
Exercise Six -Triceps or French Presses: With a fairly light dumbbell held with one hand, the dumbbell is lifted behind the head with the elbow remained fixed, i.e., pointing upwards. Straighten the arm, attempting to keep the elbow still, then lower and repeat. The whole movement should involve mainly the triceps. The triceps, I am sure you are aware, make up the bulk of the upper arm. Start light with several sets of 12 reps.
Exercise Seven - Seated Swingbell Curls: Using a central loaded dumbbell, i.e., a swingbell, sit on the edge of your bench and without using your body, sway, curl the weight to shoulders and lower. Hands, of course, will be with palms upwards. This final exercise is for the biceps. Do 3 sets of 10 reps. Do Schedule One for six weeks, then carryon with
Schedule Two
Exercise One - Two Hands Dumbell Press: This exercise is similar to your first exercise in Schedule One, but is more advanced, without the benefit of the momentum that alternate dumbbell presses give. Press BOTH dumbbells overhead at the same time, lower together and repeat. Do 3 sets of 10 reps.
Exercise Two - Squats with Dumbbells: Held at the Shoulders in the Clean Position Not an easy exercise and one in which you are FORCED to assume a correct position. There is no need for too heavy a poundage to be used. Do 3 sets of 15 reps, they will make you really gasp.
Exercise Three -Pullovers on Bench: Same as in the first schedule, using a loaded swingbell. Do 3 sets of 12 reps.
Exercise Four - Calf Raises with Dumbbell: With a dumbbell in the right hand and holding onto something for balance with the left, raise the body up and down on the toes of one foot, standing on a block to give the calves plenty of stretch. perform until the calf really aches and then change over to the other leg. Try 3 sets of 15 to 25 reps.
Exercise Five - Dumbbells Bench Press: I must admit that it is not too easy to use large weights in dumbbell bench pressing unless you have a partner to hand you the dumbbells. When alone, the best technique is to load up your dumbbells, sit on the edge of the bench with a bell on each knee, and then in the act of laying down, swing the dumbbells into position at your chest ready for pressing. If you have only bench pressed with a barbell before, then you will find a great difference in the feel of the exercise. The movement, of course, is simply to extend the arms above the chest, then lower, getting a full stretch of the chest muscles, also working shoulders and triceps. Do 3 sets of 12 reps.
Exercise Six -Over Lateral Raises: With a dumbbell in each hand, bend over from the waist, and remaining in a bent position, raise the dumbbells out sideways and upwards, keeping the arms straight. This is a very hard exercise and one that you will not need to use very much weight. Its main target is the posterior deltoids, triceps and upper back. Do 2 sets of 8 reps.
Exercise Seven -Alternate Dumbbell Curls: With a dumbbell in each hand, curl them to the shoulders using each arm alternately, raising one weight while lowering the other. Try holding the bells with thumbs to the front, and at the end of the movement, when the arm is full bent, raise the elbow up high to ensure full tension of the biceps. Do 4 sets of 10 reps.
Exercise Eight - Triceps: Stretch with End-loaded Dumbbells As it describes, load a dumbbell securely in an uneven fashion, i.e., one small disc at one end and the rest of the weights at the other. It is essential to lock the weights on the bar and I would advise using 2 sets of collars to prevent the discs slipping off. The bell is gripped with the top, small inside disc resting on the flat hand, the thumb round the bar and held at arms length overhead. From this position, lower to the back of the neck with the elbows close to the head, pointing upwards. From here, the dumbbell is raised to arms length by pure tricep movement keeping the upper arms fixed throughout. Do 3 sets of 12 reps.
Schedule Three
Exercise One - Dumbbell Presses: Warm up with one light set of alternate dumbbell presses, then load up one dumbbell and do presses with one arm at a time. Try for about 8 reps, adding weight to the dumbbell each set. Do 6 sets of 6 to 8 reps. You are allowed to use some side bend, but do not jerk the weights overhead.
Exercise Two - Single Leg Squats: A tough one this. You may not even need any extra weight. The exercise is simply squatting up and down with one leg. Most people prefer to hold onto something to maintain balance. When it becomes easy enough for 20 reps, you can then hold a dumbbell in your free hand for extra resistance. Do 3 sets of 12 to 15 reps.
Exercise Three - Swingbell Pullovers: As in the previous schedule. Do 3 sets of 10 reps.
Exercise Four - Cheating Lateral Raises: Lying This is just a combination of pure lateral raises lying or 'flyes' with dumbbell presses. The idea is to use as much weight s possible in your dumbbells, getting as much full movement form the pecs as possible. Do 5 sets of 8 to 10 reps.
Exercise Five - Dumbbell Rowing: As in the first schedule, but this time really push the weights and do more sets, about 6 sets of 10 reps. Exercise Six: Swingbell Bent Forward Curls With a dumbbell rod centrally loaded, bend over form the waist and remaining in a bent position, curl the swingbell towards your chin, using pure biceps movement and no swinging. Do 3 sets of 10 reps.
Exercise Seven - Triceps Stretch: As in Schedule One. Try 5 sets of 8 to 10 reps.
Exercise Eight - Side Bends: Hold a dumbbell in one hand, standing upright with your arm hanging straight down one side, from the position, bend sideways from the waist, as far as you can go letting the dumbbell hang. Straighten up and repeat, doing about 15 reps. Change sides and continue for 3 sets.
Exercise Nine - Calf Raises: As in Schedule One. Do 4 sets of 20 reps
Finally for abdominals, during off nights do 3 sets, maximum reps of leg raises or situps, whichever you prefer. Remember, always warm up before training with general free-standing exercises and always start the first set of ALL exercises with a light weight, adding extra poundage for each successive set. It is also good sense to taper off after your schedule with bending and stretching exercises. Keep moving around for a while after training, thus helping circulation and recuperation. Do not add extra exercise, instead put all your efforts in the ones you are using, adding poundage whenever possible.
There are no magic exercises or schedules., it is the effort behind them that counts.
Do It With Dumbbells © Copyright by David Gentle All Rights Reserved