Dumbbell strength training routine

[rabbitweed]

I did Starting Strength for a little bit, but I fucking hate the gym. Always crowded, have to wait around to do the deadlift, and call me a pussy if you want but I don't want to benchpress by myself.

Is there any strength routine using dumbbells you all can recommend? I can find loads on the internet, but they all seem pretty hacked together. I know barbells would probably be better but I am way more likely to stick with a dumb bell one long term.

[ACE_187]

Originally Posted by rabbitweed

I did Starting Strength for a little bit, but I fucking hate the gym. Always crowded, have to wait around to do the deadlift, and call me a pussy if you want but I don't want to benchpress by myself.

Is there any strength routine using dumbbells you all can recommend? I can find loads on the internet, but they all seem pretty hacked together. I know barbells would probably be better but I am way more likely to stick with a dumb bell one long term.

Dumbells are better really. If all you care about is getting strong on bars really fast, yeah barbells. But dumbells require stablization, the downside to weights is most dont.

Do the same thing you do with you do with bar weight. And butterflys. It's also good to just throw punches with the heaviest dumbells you can.

EDIT: You're also much less limited in motions you can do with dumbells. Because of that and that they require stabilization they are the next best thing to medicine balls and things like that as far as building real power (that you can actually use).

[Struwwelpeter]

^ lol

The only way to work with those dumbassbells is to juggle them. Expose them to gravity. Throw one up as far as you can and then snatch it out of the air. Don't let it move when you catch it, stop it right there in an instant.

[slicknickns]

Originally Posted by ACE_187

It's also good to just throw punches with the heaviest dumbells you can.

Where the fuck did you learn this incredibly stupid bullshit?

[Psych]

Find something to hang off of and do chin ups instead. Work your way up to doing one hand pull ups and you will have the strongest arms in a 50 miles radius.

[slicknickns]

I like to do DB curls and presses than superset with push-ups. Great workout

[Struwwelpeter]

Originally Posted by slicknickns

Where the fuck did you learn this incredibly stupid bullshit?

Juvenile hall.

[Myxomatosis]

It's always good to grab a dumbell, sit down, put it to the ground, and swing it up at a 150 degree angle and repeating the whole cycle

You'll have a masterful grip and your penis will be super happy

[ACE_187]

Originally Posted by slicknickns

Where the fuck did you learn this incredibly stupid bullshit?

http://en.wikipedia.org/wiki/Plyometrics

[JC Denton]

Dumbbells are far superior to barbels in almost every way. There is tons of advantages.

When you're doing curls, be sure to alternate and do hammer curls or something. I like to switch from standard to hammer and visa versa between sets, sometimes reps.

[Ambient]

Do you know the concentration curl?



I like to do this one

You sort of lean down and rest yer elbow on the inner thigh just before your knee. you can also rest the free hand on yer thigh/knee area. Then making sure the elbow is in position well, start lifting. It will feel a bit hard than most other lifts, because of the positioning, you will be usingshoulder muscles very seldom. I don't really know alot of about this stuff. I go to a gym down the road because it's free, and I picked up a bit from watching some people who (literally) look like they know what they're doing. When I go to the gym I just rotate exercising around the body. Basically I concentrate on upper body, arms, biceps, shoulders. However, after doing one exercise on the upper body I will do something else to give it a rest i.e. sit-ups, leg worm, stretches.

[Myxomatosis]

I can perform 500/fps

(Faps per second)

[slicknickns]

Originally Posted by ACE_187

http://en.wikipedia.org/wiki/Plyometrics

Using "the heaviest weight you can" to throw punches is horrible for your wrists and elbows.

That, and that is not fucking plyometrics either dumbass

Originally Posted by JC Denton

When you're doing curls, be sure to alternate and do hammer curls or something. I like to switch from standard to hammer and visa versa between sets, sometimes reps.

Good advice

[Ihaveafatcock]

When Im not in the gym my work out looks something like this. Its just me trying to cover the same shit I do in the gym

day 1
Push ups
diamond push ups (with hands close togther to get tricpets more)
tricept extensions
shoulder press

day 2
wide grip pull ups
curls
shoulder shrugs

day 3
lunges
calf raises on stairs
leg lifts
crunches

I always go to the gym and do big lifts If I can. Real squats and bench always feel like a more intense workout

[Nik0]

Wrap your penis around the dumbell then get to flexing; do 6 sets of 9.

[M. Samuel Chevalier]

Originally Posted by slicknickns

Using "the heaviest weight you can" to throw punches is horrible for your wrists and elbows.

I don't think he meant "use a 50 lbs dumbbell if you can curl it". I think he meant "use the heaviest weight you can punch with". ie, for some it may be 5 lbs. for some it may be 10. I don't know, i've never done this exercise

[Struwwelpeter]

They had a name for people who liked to do plyometrics and punching drills in our gym. They called them "rape victims."

[slicknickns]

Originally Posted by Jim "fuck latinos" Carrey

Juvenile hall.

There's no weights in juvy

Originally Posted by M. Samuel Chevalier

I don't think he meant "use a 50 lbs dumbbell if you can curl it". I think he meant "use the heaviest weight you can punch with". ie, for some it may be 5 lbs. for some it may be 10. I don't know, i've never done this exercise

Either one of those weights is to much to be 'punching with'

[Struwwelpeter]

Maybe not in California (ha, ha)

[M. Samuel Chevalier]

Originally Posted by slicknickns

Either one of those weights is to much to be 'punching with'

Don't tell me what I can and cannot do

haha ill try it out this afternoon

[ayingerbrau]

Do alternating curls and presses. When you can do 1000 reps, you'll look tough.

[Irukanji]

I use a bar, because dumbbells are for pussies. Basically something like so;

Bicep/tricep curls
Upright rows(you could also do the slightly bent over rows for your upper back area)
"Romanian deadlifts"
"Military press"(from your chest you push it up into the air then bring it back down under control. I go up from the chest and then bring it down behind my neck, then back up and to my chest, and so on and so forth. Whether it works or not, I don't really know)
Flies(ok I lied, you'll need a dumbbell for this, standing up flies from your sides into your chest and back out, like you are trying to fly)
Shrugs or clean/snatch pulls

If you have a bench, then you could add some bench press, "laying down flies", and stuff like that.

For lower body, just do front/back squats and some calf raises.

Generally I'll do 10-15 reps of each, 2 sets in the morning. Start about 10kg lighter than you want to do to warm up, then for your second set do your target weight. If I have time in the afternoon I'll do another set. Chuck in some ab exercises and etc etc.

You could do all of them with dumbbells, but the bar encourages you to work both sides evenly. Some of the things probably have different names in the USA, but you get the idea. Also, don't forget to chuck in a rest day every now and then so your muscles have a chance to recover and rebuild. For instance, you might only use the bar with no weights on it for all of your sets working on technique but you probably already know this.

[slicknickns]

Originally Posted by M. Samuel Chevalier

Don't tell me what I can and cannot do

haha ill try it out this afternoon

Damn, until I read the "haha" i had this whole profane, homo-erotic thing I was gonna yell at you

[M. Samuel Chevalier]

Originally Posted by slicknickns

Damn, until I read the "haha" i had this whole profane, homo-erotic thing I was gonna yell at you

do it

[ACE_187]

Originally Posted by slicknickns

There's no weights in juvy



Either one of those weights is to much to be 'punching with'

lol what?

5 or 10lbs?

I actually did it with a lot more than that. I had some of those mini bars that you can put barbells on and use like dumbells. I would do this with like 30lbs on each arm in 9th grade. I passed out a couple times from not breathing when I did it but I never hurt my joints doing this. And in school they still let you bounce the weight off of your chest. I went from benchpressing like 150 earlier that year to 200 by the end and never benchpressed in between. What hurt my joints was starting to do heavy bar weight again. In 11th grade I got really strong benchpressing slow, and not bouncing it. I was right at 300, but I was always hurting myself and having to quit a while.

[HLC]

Originally Posted by Irukanji

I use a bar, ,,,,....
You could do all of them with dumbbells, but the bar encourages you to work both sides evenly. ....

Not to disparage you much about this, but I think the bar is less apt to display disparities between your two arms.
That is, the dumbbells would better show that both sides are working evenly.
You can push unevenly on a bar and not know it, is my take.