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The whole body dumbbell training program



Having a range of dumbbells at home is the perfect insurance policy against missed workouts. They support maintenance and even progression if you don't make it to the gym.

But they are not without shortcomings for progressive strength training. Fixed dumbbells are expensive, so you probably won't have a full set. And adjustable dumbbells typically exceed 50-90 pounds. This limits the load as the primary source of overload.

The only solution is to highlight other strategies. Focus on other forms of progressive overload like this:

1. Higher repetitions

Create more total volume. Achieving near failure is critical to hypertrophy. Your heavy dumbbells may need about 1

0 reps to fail, while lighter ones need 20 reps. So you can still take advantage of a near-failing muscle growth workout by just increasing the reps. It will be exhausting, but it will separate candidates from pretenders.

2. Additional sets

Adding sets is the best strategy to increase the total workload if they are hard and have no junk volume. A larger volume of hard sets is one of the best metrics for effective training. In a sub-optimal training environment, it is difficult for you to perform enough hard sets for overtraining every week so that you have integrated protection.

3. Slower pace

Add time under tension and difficulty by slowing each repetition. Allow 3-5 seconds for the positive and / or negative part of your repetitions. Even if you have access to a gym, this is a great way to challenge your muscles with a new stimulus.

4. Higher density

Take shorter rest periods. This increases the difficulty and the metabolic stress. It tends to improve condition and work ability compared to pure strength or muscle growth.

5. Improved shape, control, and freedom of movement

These are all connected. Improved execution of an exercise is an underestimated part of progress. This leads to more strength and the ability to achieve greater volume over time. Increased skills and strengths often allow a larger range of motion to be used, which in turn improves growth and strength.

Use one or more of these strategies to offset stress restrictions so your workout doesn't suffer.

The Full- Body Training

This is a complete dumbbell training program. You will see two exercises per body part. Switch between exercises for exercise A, rest day, exercises for exercise B, rest day and repetition.

Training A

  • Floor Dumbbell Press
  • 3-Point Dumbbell Row
  • Military Dumbbell Press
  • Mug Squat [19659019] Dumbbell RDL
  • Dumbbell Curl

Workout B

  • Bridge Dumbbell Press [196590te] Range Arnold Press the breast training. Getting heavier dumbbells into position on the floor and breaking your adjustable dumbbells by dropping them can be difficult. Therefore, use moderate weight for higher repetitions to create tension and maintain a pump.

    Training A. Floor barbell press [19659034] Lie on the floor with your knees and feet bent.

  • Load the dumbbells into position with your upper arm between neutral and 60 degrees from your upper body.
  • Push the weight up and pull it back down shoulder blades.
  • Hold your elbows on the floor for 1-2 seconds, and then repeat the process. The floor shortens the range of motion, so use a controlled pause at the bottom.
  • If you have adjustable dumbbells or loading options, do 3 ramp sets with 15 to 20 repetitions in an ascending pyramid style. Go from light to heavy weight and back down. If you cannot adjust the load, slow down the repetition rate as necessary to almost make the device fail.

    Training B. Bridge Dumbbell Press

    1. Hold a glute bridge for the duration of your set. By lifting your hips and bending your knees 90 degrees, you create a decreasing pressure angle.
    2. Fully extend your hips while engaging the abdominal muscles and keeping your lumbar spine neutral. The additional buttocks training is secondary to create a different angle for your breast training. Otherwise, do your bridge press like your floor press.

    Do 3 ramp sets with 15-20 repetitions in the style of an ascending pyramid. Go from light to heavy weight and back down. If you can't adjust the weight, slow down the rep speed as needed to almost make the set fail. For Back: Dumbbell Row

    Assuming you don't have a bank at home, you have two options. For both, make sure you maintain a neutral spine while moving, while your shoulder blades can be fully retracted and extended with each rep.

    Training A. 3-point dumbbell row

    1. Find something you can lean against: a sturdy chair, table or counter, etc.
    2. Align your upper body parallel to the floor or slightly upright from parallel and Supported your arm.
    3. Flex your abs to get a neutral lower back.
    4. Keep a light knee up. Bend to keep the tension in your hamstrings and glutes and away from your lower back.
    5. When rowing, avoid turning your spine or pulling your elbow over your torso until the ball in your shoulder cavity slides forward.

    Do this 4 sets of 15-20.

    Training B. Bended row of dumbbells

    1. Find the right grip. Although underhand works, this can feel more natural with an overhand grip and dumbbells that are rotated about 45 degrees on the sides of your body. The weight is closer to your center of gravity and you feel less back strain.
    2. Stand in the lower position of a Romanian deadlift with a slight squat and tension in your hamstrings and glutes.
    3. Flex your abs and maintain them with a straight lower back. Lower the weight close to your knees and then row up and towards your navel.

    Make 4 sets of 10-15.

    For shoulders: Dumbbell shoulder press

    Do this standing and kneeling (if your blanket is too low) or grab a chair. Let your shoulder blade turn with the movement upwards. Hold the abdominal muscles tight and avoid excessive arching of the lumbar spine.

    Training A. Military barbell press

    1. Choose the best arm angle and choose between a wide to neutral handle.
    2. Keep the dumbbell, wrist, and elbow stacked.

    Do 4 sets of 12-20.

    Training B. Arnold Press

    1. Start with your palms facing you and your elbows forward.
    2. Turn your elbows outward and push up until your palms face upward at the top. Make sure that the upward movement coincides with the rotation.

    Do 4 sets of 10-15 per page.

    For legs and buttocks: Squats

    Dumbbells limit the strain, but can still provide a training stimulus for growth. It is an opportunity to give your joints and spine a rest as you push your muscles hard.

    Training A. Dumbbell cup squats

    Cup squats roast your quads, train your abdominal muscles and upper back and improve your training capacity.

    19659071] Hold a barbell against your breastbone, support your abdominal muscles and pull your shoulder blades back.
  • Get into a crouch. Go as deep as possible while maintaining a neutral spine.
  • Keep your knees in line with your toes. Hold the pressure through your entire foot.
  • Do 4-5 sets with 15-25 ascending pyramids. If you cannot adjust the load, slow down the repetition rate as necessary to almost make the device fail.

    Training B. Raised, split squat with a raised rear foot

    Even more than the squat of the cup, the strain on the spine is limited and your quads burn up. They also create stressed stretching for the glutes, which causes severe pain.

    1. Use laces to lift your back foot onto a chair, couch, or object that is approximately knee-high.
    2. Start with your forefoot far enough forward Allow yourself to hold the weight in your front heel.
    3. Keep your spine neutral while letting your torso swing forward as you descend. This keeps your shin vertical and prevents your knee from advancing past your toe.

    Note: A front knee is fine if you have the mobility of your ankles without changing your focus on the balls of your feet. Most people feel less stressed on the knee with a vertical shin.

    With dumbbells in each hand or a dumbbell held in a cup position, do 8-12 reps per side before changing. If necessary, rest between the pages.

    For legs and glutes: Romanian deadlift (RDL)

    It is easy to prioritize chest, arms and even quads, but wise lifters maintain strong hips and glutes in their programs. This shouldn't change if you're training with limited equipment.

    Training A. Dumbbell RDL

    1. Rotate the dumbbells 45 degrees to shift more weight towards your center of gravity. This reduces the tension on your lower back without affecting the training effect for your ham and gluteus muscles.
    2. Start with a soft squat and swing forward on your hips while keeping a neutral spine.
    3. Descend with control until you reach your hip flexion area.
    4. Reverse direction and locking on your hips, not your lower back.

    Make 4 sets of 10-15.

    Training B. Sumo RDL

    This variant hits your hamstrings from a different angle.

    1. Stand in a wide foot position and hold the dumbbells tightly together with a neutral handle.
    2. Start with a soft squat and swing forward on your hips while keeping a neutral spine.
    3. Descend with control until you reach your hip flexor end. Reverse the direction and lock on your hips, not your lower back.

    Do 4 sets of 10-15.

    For arms: curly and skull breakers

    dumbbells offer unlimited direct arm training options. Many lifters use a sloppy shape and load too heavily to control them. Take this opportunity to break bad habits and use strict form.

    Training A. Dumbbell curl

    1. Start each curl with your palm facing forward with your elbow fully extended.
    2. Drop the half hammer curl and stretch both bicep heads under load with full range of motion.
    3. Bend your elbow and bend the weight with minimal shoulder movement.
    4. Emphasize the negative by slowing it down for additional mechanical tension.
    5. Stop on either side while changing arms.

    Make 4 sets of 12-25.

    Training B. Dumbbell Skull Breaker

    1. Lie on the floor and hold the dumbbells with a neutral grip.
    2. Start with your arms stretched out to the ceiling.
    3. Choose a humerus angle close to 90 degrees from your body.
    4. Hang on your elbows and lower the weights on the sides of your head while keeping your shoulders steady.

    Single dumbbells are less stable than using a bar, which requires a lighter strain. Do 4 sets of 10-20.

    The Good News

    It doesn't take a lot of exercise to maintain muscle mass. You may even get modest profits.

    When faced with limited tools, keep the choice of setting. You can focus on what is missing or you can be thankful for the tools you have and the opportunity to refine your technique and immerse yourself in a different style of training.


    Relatives:
    The Dumbbell Training



    Related:
    Dumbbell Death – The Training



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