Dumbbell Weight Training

[kpreston]

I (santa :/) bought myself an adjustable dumbbell set (the kind where you just add extra plates) for Christmas. I tried to set up a basic schedule, but I'd like some feedback.

So far:

Day 1: Flat DB Bench Press
Day 2: DB Squats
Day 3: DB Bicep Curls/DB Tricep Extensions
Day X: ... Repeat

I use how ever much weight is needed for me to "fail" at about 10-15 reps., and I usually try to take a quick rest and do an extra set if I'm not too tired.

My question is: is it alright that my benchpress/bicep/tricep workouts are sometimes back-to-back, or do I need to add a "Day 4" to split those two workouts up to allow for more rest. What do you suggest?

Keep in mind that I only have dumbbells. Anything that includes the words "gym" or "professional trainer" are out of the question.

[openeyes]

Originally Posted by kpreston

My question is: is it alright that my benchpress/bicep/tricep workouts are sometimes back-to-back, or do I need to add a "Day 4" to split those two workouts up to allow for more rest. What do you suggest?

For most people chest and arms are exercised on the same day, often dividing days between upper body and lower body. If all I had were dumbells, I'd focus on dumbell deadlifts, one arm standing overhead press, and arm curls.

For a while I did exactly that, using Pavel's book "Power to the People! : Russian Strength Training Secrets for Every American" as guidance. As for how many reps/sets to do, that depends on whether you're trying to build strength and/or size.

Example: For strength stick with a couple sets of 4-8 reps, never lifting to failure, for both do several sets of 4-8 reps, or for normal bodybuilding with its emphasis on size, do perhaps 3-5 sets of 8-12 reps, more like you seem to be doing (there's a bit more to it than this).

Good luck, and another excellent, more mainstream weightlifting book is former Mr. Universe Bill Pearl's "Getting Stronger". It has a huge selection of exercises and general advice for beginners and experts. Now in his 70s, he's been a vegetarian for decades and still lifts weights quite a bit.

As for deciding if you ever need to add a day between workout sessions, if you find yourself hitting a plateau and not getting any stronger/bigger, consider adding a day of rest/aerobic exercise. Lifting weights every other day is usually plenty.

[kpreston]

Thanks for your quick reply.

So what do you think looks like a better schedule?

a)
1: Benchpress/Bicep/Tricep
2: Squat
3: Deadlift
Repeat

b)
1: Benchpress
2: Squat
3: Bicep/Tricep
4: Deadlift
Repeat

c)
1: Benchpress/Bicep/Tricep
2: Squat/Deadlift
3: Rest/Light cardio? (walking)
Repeat

[openeyes]

Originally Posted by kpreston

Thanks for your quick reply.

So what do you think looks like a better schedule?

c)
1: Benchpress/Bicep/Tricep
2: Squat/Deadlift
3: Rest/Light cardio? (walking)
Repeat

C is much better, as the opposing muscles get a workout on the same day, with squats focusing on quads (among other areas, as it works many muscles), and deadlifts focusing on hamstrings (be very careful about proper form with these). Using those numbers a common setup would be 1, 3 (rest day), 2, 3 (rest day). Play with it and see what works for you.

Happy New Years.

[kpreston]

Thank you very much.

[stephencp]

Unless you are or want to compete as a bodybuilder, I wouldn't worry about targeting your arms specifically as long as you're doing doing heavy chest and back work. Weighted dips are all you'll need for triceps and weighted pull ups should be plenty for your biceps.

Stephen
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TSTN | The Success Training Network

[kpreston]

Are you suppost to work out through soreness, or rest longer?

[openeyes]

Originally Posted by kpreston

Are you suppost to work out through soreness, or rest longer?

This quote sums up my thoughts well, particularly what I put in bold:

"It is normal to experience some soreness when starting a new program. Some things that will help alleviate soreness are warming up properly before training, drinking plenty of water, and doing a little more stretching after you exercise.

How sore is too sore to work out? Nobody can really tell you what to do because we all have different physical responses and pain tolerance levels. If your soreness is more of a sharper type of pain or if it limits your ability to move around normally you probably need to take an extra day off and do some light cardiovascular work and stretching. On the other hand if you can move around normally but just feel a little tightness or if you flex the muscle and it aches a little you can go ahead with your training program. Also, as you workout you will actually help to stimulate recovery and help the soreness go away faster!"

Ask Dan Question (random site that just popped up on google)

[kpreston]

Perfect. Thank you. This is my second rest day, and my entire lower half is sore (thieghs, lower back, butt ). But, thanks to your quote, I can easily say it's just a little muscle tightness, and dull pain when walking up stairs or sitting down.

[Conan Stevens]

Each body part once a week - then take 1 week off every 2 months.

Heaps more info from a professional weight trainer at my website - just click on the 'muscle' link at the top menu.

[kpreston]

I've been making progress, but I'm having a strange problem with bench press. When I'm on my back and the weights are in position, I can do the desired reps, ect... However, I have a VERY hard time getting the weights in position. If anyone has any tricks that can help me out, I'd appreciate it.

[openeyes]

For heavy dumbbell bench press, many people have someone else help them get the weight into position. With a barbell resting in place on a bench, this is a relative non issue. Having a workout partner would be good anyhow, as you could motivate each other.

[TrueBeliever]

Way to go with the weight training. Bench pressing doesn't do much for biceps. Are you doing curls on your bench day? Also be careful of how much you work your chest and tris in relation to your back. It looks like you need some upper back work to balance out the chest training. Try bent over rows or inverted rows and chinups. Too much chest + not enough back = poor posture.

Here's a sample workout I'd suggest.

Day 1:
Deadlifts

Day 2:
Bench or Dips
Military Press

Day 3:
Rest

Day 4:
Rows
Chins

Day 5:
Squats (squats use alot of the same muscles as deadlifts, keep these 2 spaced)
Lunges

Day 6:
Rest

Day 7:
Cardio

Some other tips:
I prefer the powerlifting style of bench press. It is less stressful on your shoulders and utilizes more of your chest and has a shorter range of motion. Its easier to move 100lbs 6" than 1'. When you lay down on the bench arch your back slightly and pull your back together as tight as possible. Keep your back and abs tight too. Keep your feet planted to the floor and drive your legs into the floor. If done correctly you can add 10% to your max lift. The force from your legs travels through your core to your back, chest, arms and eventually to the bar. That is why you must remain tense and tight. To keep your back tight you will need to keep your elbows as close to your body as possible. To see a good example look for a vid of Dave Tate on youtube benching 700lbs. Notice his wide grip, elbows tucked, back arched and how far the bar moves.

Also switch it up every now and then and do some unilateral movements (one leg squats, lunges, one armed chins, one armed pushups, one arm snatch).

No need for crunches or ab work. maybe one or two days a week if you want. Your abs will be used pretty much everyday during all those compound lifts. I got a six pack from doing squats and deads without hardly ever doing a crunch or situp.

If your goal is strength (which I hope it is, hypertrophy and fat loss will follow with strength) there are 3 ways to get it.
1) Lifting a maximal load (exercising against maximal resistance): the maximal effort method.
2) Lifting a non-maximal load to failure, with the muscles developing the maximum force possible in a fatigued state during the final repetitions: the repeated effort method.(What you are currently doing. Good job.)
3) Lifting (or throwing) a non-maximal load with the highest attainable speed: the dynamic effort method.
I use all 3 in every workout. I start with 2 warm up sets of 40-50% max load of 6-8 reps. I follow my warm up with a max effort lift trying to better my current one rep max. Next a few dynamic sets and finally a light set to failure.

Hope this helps. Good luck.