Dumbells!

  • Posted by a hidden member.
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    Sep 07, 2007 3:30 PM GMT
    Hey guys! Pretty new to the site, but saw it as a great resource for someone who is really getting commiteted to getting in shape, living a healthy lifestyle...and packing on some muscle!

    Sadly, the gym that I use is not the best when it comes to it's lifting machines...mostly just a rack of dumbells and some benches.

    I was wondering if anyone cared to chatt about effective routines/excercizes for dumbell...?

    I'd love to hear from you! Thanks for you help.
  • NickoftheNort...

    Posts: 1416

    Sep 07, 2007 4:29 PM GMT
    I'm up for messaging based on my experience with them and the literature I've read up on them.

    I recommend that you visit some of the more comprehensive dumbbell exercise sites. I've added some links below that include illustration of dumbbell exercises and notes on proper form:

    Building Muscle 101
    http://www.building-muscle101.com/Dumbbell-Exercise-Illustrations.html

    Expert Village - Corey Beasley: Exercises with dumbbells
    http://www.expertvillage.com/interviews/bodyweight-exercises-dumbells.htm

    Critical Bench
    http://www.criticalbench.com/exercises/dumbbell-exercises.htm

    Welcome to the site! :-)
  • Posted by a hidden member.
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    Sep 07, 2007 5:21 PM GMT
    I to work out mostly with dumbells and would love to share whatever, little, knowledge and expertise that I might have...

    Chat me up sometime!
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    Sep 08, 2007 9:36 AM GMT
    My body is built almost primarily from Dumbells. There are so many things you can do for chest, back, shoulders, bi's, tri's, legs...

    consider the following:

    Chest:

    Incline Dumbell Press
    Flat Dumbell Press
    Flat and Incline dumbell Flyes

    Back:

    Bent over rows, 1 arm
    Shrugs

    Biceps:

    Preacher Curls
    Standing Curls
    Incline Curls
    Concentration Curls

    Triceps

    Tricep overhead extensions
    Weighted dips

    Legs

    Hack Squats
    Lunges
    Bench Step ups

    Im sure there are some Im forgetting but this should give you a good starting point...
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    Sep 08, 2007 5:11 PM GMT
    That's a good list to start.

    I used to get my workout routines from a site--I forget the name. It's one where you put in what you had available to use and supposedly a real person put together several weeks of exercise routines. EVERY week the workouts included some special macine a person working at home with dumbbells/barbells obviously doesn't have :P I did manage to scrounge up some dumbbell substitutions for those. The only thing I added to my equipment was a chinning bar so I could work that direction in my shoulders and back.

    Now for my piggyback question: A friend says the workouts on this site are good and since I'm ready to start lifting again I will look into them. Off the top of your heads out there, do they need any equipment a basic dumbbell home gym wouldn't have and do they have alternates/substitutions?
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    Sep 08, 2007 5:17 PM GMT
    I love free weights in general. Its the simplest form of resitance exercise besides calisthenics which just use your own bodyweight.

    There is so much info available on this topic ..here is on that is kind of beginner ..

    http://exercise.about.com/library/blworkoutcenter2.htm

    here is on on free weights vs. machines

    http://exercise.about.com/cs/weightlifting/a/freeweights.htm

    One of my favorite books was by a bio-physicist that show exercises for all muscle groups based on planes of motion. If you understand muscle groups and planes of motion you can create lots of different routines. It also talked about concepts of sets and reps etc. It was called secret of Advanced Bodybuilders. The title was a little misleading but it has good basic info showing what the various muscle groups do. It is not published any more but I have seen it used online.

    here is an example of planes of motion ..
    http://en.wikipedia.org/wiki/Fly_(exercise)

    you can just google "planes of motion exercise"

    Also free weights tend to go with functional exercises meaning exercises that imitate real life movements life lifting and moving objects. They also tend not to isolate muscles like machines. Free weights tend to help you train stabilizer muscles and muscles other than the one you are trying to exercise. Also they can help you develop balance.

    Be careful, and have fun!!

  • Posted by a hidden member.
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    Sep 08, 2007 9:38 PM GMT
    Thanks guys for all of your really helpful suggestions! I am hopeing to get some pics up this coming week and look forward to charting my visual progression!

    We shall see, but I am very excited!
  • Posted by a hidden member.
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    Sep 08, 2007 10:57 PM GMT
    By the way, I really like cables to. Especially when the pulleys are adjustable in height and angle. Most use them for pec fly sorts of exercises but they are really useful for all sorts of things.

    Good things about them,

    1)easy to adjust weight (stack)

    2)like free weights but you can easily change angle of force (free weights are just up and down like gravity)

    3)You don't have to worry about dropping the weight on yourself!