Dumbbell Bodybuilding - The Ultimate Guide and Sample Workouts
Posted: Friday, September 18, 2009
by Nia Shanks
http://homeworkoutsecrets.com
If you are wanting to transform your body via dumbbell bodybuilding, you have come to the right place.
You are about to get the best information available for transforming your body with dumbbell and bodyweight exercises. Why am I including bodyweight exercises? Well, for a few reasons. First, some of the most effective exercises you can do to sculpt your body are bodyweight exercises. Second, you can do them anywhere, anytime. Third, it allows for more variety with your bodybuilding journey.
To accomplish that goal we must first go over a few simple, but very important, training points before we get to the sample dumbbell bodybuilding workout.
Training Point One: Do not use traditional bodybuilding splits. Yes, I know that may sound completely opposite of what you expected, but it's the truth. Bodybuilding splits are a waste of time if you want the best results possible in the least amount of time.
You do not have to work different parts of your body on separate days to get a lean, sculpted physique. Actually, you can get that in much less time with total body workouts.
Total body workouts are your best bet for shedding body fat and sculpting your body because these workouts require a lot of energy to perform. Therefore, you will burn a ton of calories while you workout, and even more for up to 36 hours after your workout!
In addition, using total body workouts you will train your muscle with a higher frequency. This is much more effective for building lean muscle, burning body fat, and creating a body that is functional.
The main point here: say "good-bye" to bodybuilding splits forever. There is a much better way.
Training Point Two: Use big, compound exercises. Once again, most traditional dumbbell bodybuilding workouts consist of isolation exercises such as flys, lateral raises, bicep curls, triceps kick-backs, and other useless exercises.
Yes, I called those "useless" because they will not transform your body in the least amount of time.
Instead of using isolation exercises, you should focus your energy on big, compound movements because they give you a whole lot more "bang for your buck."
Training Point Three: Train in different repetition ranges. Some days you should use a heavy weight and perform fewer repetitions. Other days you should use a lighter weight and perform more repetitions. Both repetition ranges have benefits, therefore you should use both in your bodybuilding program.
Sample Dumbbell Bodybuilding Workout 1
-Sets: 5
-Repetitions: 5
-Rest between exercises: 60 seconds
-1 Arm Dumbbell Snatch
-Dumbbell Bulgarian Split Squat
-Renegade Dumbbell Row
-1 Arm Dumbbell Floor Press
Perform each exercise back to back for the prescribed repetitions, and keep your rest periods to 60 seconds between exercises.
While that workout may only consist of four exercises, you will train every single muscle in your body. That workout will allow you to build lean muscle and crank up your fat burning metabolism that will keep raging long after your workout is over. Make sure you use a weight that is challenging for every exercise.
Sample Dumbbell Bodybuilding Workout 2
-Sets: 4
-Repetitions: 12
-Rest between exercises: 90 seconds
-Dumbbell Squat
-1 Arm Dumbbell Row Palms-Up
-1 Arm Dumbbell Push Press
-Advanced Burpees
Once again, that workout only consists of four exercises, but if you use a challenging weight for each exercise and stick to the prescribed rest periods, then you will see just how powerful that workout truly is.
If you want more bodybuilding results in less time, those sample workouts will get you on the right path. Say good-bye to bodybuilding splits and isolation exercises, and use those four training points to start transforming your body.
Nia Shanks is the dumbbell workout specialist. To get the best dumbbell exercises, workouts, and training information available, subscribe to the Free Dumbbell Workout Secrets Mini-Course at http://DumbbellWorkoutSecrets.com. The Mini-Course will provide you with the best information for dumbbell bodybuilding that will help you achieve body transforming results in minimal time.
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