Men’s Fitness Guide: Complete Guide to Dumbbell training

68 Pages·2020·36.812 MB·English

by  Men’s Fitness

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COMPLETE GUIDE TO Le]
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ILELXUFESURTLCRLIAYSTEESD WEEKS9-12WORKOUTG WEEKS9-12WORKOUTH |
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COMPLETE GUIDE TO DUMBBELL TRAINING 3
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A
word from the editor...
fyou wantsignificant results can get intojaw-dropping shape fat. You could choose to develop
in the gym, then it actually in a matter ofweeks. the explosive powerand stamina
works betterto keep things ofan MMAfighter, boost leg
simple.And workouts don't WHAT'S IN THIS BOOK strength forcycling, and more.
get much more simple, or This guide tellsyou everything
effective, than with that most you need to know abouttraining There's also a three-month
-
basic pieceofkit thedumbbell. with dumbbells, whetheryou're plan involving three 40-minute
new toworking outoryou're a workouts a weekthatwill strip
Dumbbells allowyou to perform seriousgym head.As such, it away blubber and build lean,
an almost unlimited number of startswith a chapter explaining hard muscle.
moves. Theytake up next to no the basicsofweight training.
room in your house and you can Last but by no means least, the
buy a decent pairfor as little as You'll then find variousworkout comprehensive form guides
30. The bottom line isthatwith options fora variety oftraining section will make sure you know
nothing more than this book and goals and sports, from building howto execute every move and
a good set of hand weights, you a specific body part ortorching achieveyourgoals.
NI oNIS
|
INTRODUCTION TOTAL BODYPLAN
Whytrainwithdumbbells? 5 Thissection containsa12-week programme
designed to packon lean muscleand leaveyou
Howtodotheseworkouts
stronger, fitterand looking athletic
Preworkoutwarm-up
Layingthefoundations 38
Postworkoutwarm-down 10 Startthe muscle-building processand prepare
your bodyfortheworktocome
WORKOUTS
Addingmuscle 41
Bodypartworkouts 12 Fourweeksofbigcompound movesthatwill
Thesedumbbell routinestargetspecific body provokeseriousgrowth
partsforimpressivegains
Strippingawayfat 45
Combinationworkouts 18 Thefinal stage useswhole-bodycircuitstotorch
Progressiveworkoutsthatwill build all-over bodyfatfora ripped look
muscleand burn bodyfat
FORM GUIDES
Sportsperformanceworkouts 28
Grab thedumbbellsto improveatyour Detailed intructionson thecorrectwayofdoing
chosen sport, including MMA, rugby, crossfit morethan40dumbbell movestoavoid injuryand
and cycling getthebesttraining effect 49
SS
4 COMPLETE GUIDE TO DUMBBELL TRAINING
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hehumbledumbbell could beall
you need towhipyourselfintothe
bestshapeofyour life.That being
said,ifyou don’t knowhowtouse
yourdumbbellseffectively,they’re
justcumbersome lumpsofmetal. Byusing this
guide, however,you canmakesurethatthese
lumpsofmetalaretransformed into powerful
fitnesstools.
Theadvantagesoftraining with dumbbells
are many:they're incrediblyversatile,you can use
-
them totargetany musclegroupand aswell
asgivingyou agreat-looking body- they provide
balanced gains.That's becausewhenyou hold one
ineach handyou havetocontrol theirmovement
completely,ensuring thateachsideofyour body
doesanequal amountofwork.
They'realsooutstandingvalue,witha basicset
costing as littleas30. What’s more,you can use
them forvirtuallyanygoal,whetheryou'reaiming
to increaseyourmusclesizeortrimyourwaistline.
So, beforeyou getstarted, turn overfora quick
guidetostructuringyourdumbbell programmeto
getthe resultsyouwant.
GUIDE TO DUMBBELL TRAINING 5
'<COMPLETE
|
*
How to these workouts
do
Follow our guide for a simple journey to great gains
‘ouwon'tgetoptimum resultsifyou startworkingoutwithout knowingwhatyouwant
toachieve.Or,whichexercisesworkbest,or howyou'll dothem. Ifyouwantto reachyour
- -
workoutaimswithoutfail,you needtodecideon and stickto aspecificprogramme.
Andtodothatyou needto understandthe keyvariablesinvolved in howyou perform
eachdumbbell exerciseandthus howyoudesignyourworkouts.The mainvariablesare
repetitions,sets,tempo, restand frequency. Here’showtheyaffectyourtraining.
he numberofrepetitions, The numberofsetsyou Thespeed atwhichyou
orreps,you perform of perform should linkdirectly completeeach phaseofa
eachexerciseaffectsthe tothe numberofrepetitions repplaysa partinitseffect.
othervariables. It’s also the you do. In general, the two To maximise strength and
ariablewith the biggest should be inversely related, size gains, your muscles
impact on whetherthe main so the more sets you do, should be undertension for
goal ofyourworkout is to the fewer reps you should 40 to70 seconds in each set,
develop muscle strength, perform and vice versa. provided you're not using
size or endurance. Studies showthat the low repetition ranges.This
-
A low number of reps in most effective length of causes you to use anaerobic
-
the one to seven range is a workout is around 45 energy,which produces
best for building strength. minutes. After that, your lactateand prompts the
Eight to 12 reps is best for training efforts can be release oftestosterone
adding muscle mass. Then counterproductive, because and growth hormones.
3-20 reps will develop testosterone levels drop To placeyour muscles
muscle endurance. and stress hormone levels undertension for long
These are on a spectrum rise. So ifyou include a high enough, take one second to
rather than in self-contained number ofexercises in your lifttheweight, pause, then
blocks, however. Whether workout you may need to takethreesecondsto lower it
vou perform three or seven reduce the number ofsets. The reason totake longerwit
repetitions ofan exercise, Ifyou'revery new to lowering it isthatsizegains
for example, itwill still training, you maywant to are best madeduring this
have a strength-building considerdoing one ortwo eccentric (lowering) phase.
effect. But, doing seven sets ofeach exercise to Some exercises, however,
repetitionswill have more getyour muscles used to such asthesnatch, must be
lofa size development than the movements without done quickly becausethey
performing three repetitions, overstressing them. Asyou need explosive movements
because it’s closerto the size- improve, you can increase to lift weightthat’s heavy
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8 COMPLETE GUIDE TO DUMBBELL TRAINING
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r4
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Pre-workout |
Lie]
Le]
:
warm-up
Lye]
Get your body primed and ready for muscle growth
with this quick pre-workout warm-up
hewarm-upispartof workoutmost a little bit morewith each repetition,which prepares
a
men are likelytooverlook.You might your musclejointsand nervesfortheactionsthey're
wanttogetstraight intothelifting,but aboutto perform.
warming upisessential forraisingyour Theydifferfrom staticstretches (see p10-1)),
core temperatureand preparingyour which shouldn't bedone beforeaworkout.A
musclesfortheworktocome. study published inTheJournal OfStrength And
Dynamicstretchesasdescribed belowwill target Conditioning Research found that pre-workout
the musclesyou're going to useduring theworkout staticstretches reducethe poweravailabletoa
sothey're readyforlifting. Dynamic stretches involve muscleduring theworkout.
moving continuously, placing the muscle undertension
WARM-UP DYNAMIC
STRETCHES
Doten repetitionsofeach ofthefollowing stretches,
alternating sideswith each repwhereappropriate.
Startgentlyand aim toincreasethe range ofmotion
with each
rep.
LUNGE WITH REVERSE FLY
1
Stepforward and bendyour knees.
e@
@ Spread arms wide.Alternatesides.
2 SQUATTO REACH
Squatdownwithyour backstraight.
@ Stand upand raiseyourarms.
3 WOODCHOP
@ Start inasquatwithyour
arms outsideyourthigh.
@ Bringyourarms upandacross
your body,alternating sides.
COMPLETE GUIDE TO DUMBBELL TRAINING 9
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Post-workout
warm-down
Do the following stretches after a weights session to
increase your flexibility and speed up your recovery
fteryou'vefinishedyourworkout, Get into the positions belowand allowyour
spendfiveminutesdoingsome musclesto relax.Asyou place pressureon a muscle
gentlecardio,suchasjogging,to you should beable tofeel it relaxing and lengthening.
bringyourheart ratedown.Then, You canslowly increase the pressurethroughoutthe
performthefollowing stretches, duration ofthestretch butyou should neverforce
paying particularattentiontothosethattarget or‘bounce’the muscle becausethatcandamage it.
themusclesyouworked duringyoursession. Hold eachstretch for between 15and 30seconds but
ifyou feel any pain,stop immediately.
1CALVES
Takeastepforward and pressyour
back heel down tofeel thestretch
2QUADS 3HAMSTRINGS
inyourrearcalf.
Holdyourankle Keepyour legsas
and pushyourhips straightas possible
forward tofeelthe and leanforwardto
stretch inyourthigh. feel thestretch inyour
hamstrings.
10 COMPLETE GUIDE TO DUMBBELL TRAINING
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