Dumbbell Training for Strength - Your Ultimate Guide and Workout
Posted: Monday, September 21, 2009
by Nia Shanks
http://homeworkoutsecrets.com
So you want to get strong, huh?
On your dumbbell training for strength quest, there are a few things you absolutely must get right in order to get more results in less time.
You absolutely must choose the best exercises, structure your workouts properly, train with enough intensity, and use different repetition ranges.
Before you dive into the sample workouts, we need to address those critical points first.
If you want to get strong, then you need to choose exercises that allow you to move a lot of weight. Before we get into the best dumbbell exercises for strength, let's go ahead and reveal the exercises you won't be doing: dumbbell flyes, lateral raises, bent over laterals, bicep curls, and triceps kick-backs. Those exercises won't get you strong nomatter how many sets and repetitions you perform.
Here is a brief list of some of the best dumbbell and bodyweight exercises for increasing your strength. I included bodyweight exercises because they don't require any equipment and they are very effective.
Note: the abbreviation "DB" means dumbbell and you can do almost every exercise both limbs at a time, or one side at a time
Total Body Exercises
-1 Arm DB Snatch
-DB Clean & Press
-Burpees
-Squat Thrusts
-Bear Crawls
-DB Man Maker
Upper Body Pushes
-DB Push Press
-Standing DB Overhead Press
-DB Floor Press
-DB Bench Press
-Dips
-Push-ups and all variations
-Handstand push-ups
Upper Body Pulls
-DB Row
-DB Renegade Row
-DB Pullover
-Pull-ups and all variations
-Inverted Rows
Lower Body
-DB Suitcase Squats
-DB Front Squats
-DB Bulgarian Squats
-DB Romanian Deadlifts
-DB Step-ups
-1 Leg Squats
-Jump Squats/Lunges
-DB Lunges and all variations
Those are the best dumbbell and bodyweight exercises for improving your strength levels quickly.
Structure Your Workouts Properly:
If you want the best results in the least amount of time, you should use total body workouts and train three days per week on non-consecutive days.
The optimal way to train is with circuits - you perform a set of each exercise before repeating the first exercise. This allows you to complete the workout in minimal time, and this will help you not only get stronger, but will also build lean muscle and burn off body fat.
Even though your main priority is to get strong, you still can, and should, use circuits if possible.
Use Enough Intensity:
If your workout calls for five repetitions of an exercise, then you should use a weight that is challenging. If you perform five repetitions with a weight you could have done for eight or more reps, you did not use enough intensity.
Furthermore, you should make it a point to use more weight whenever you can. That is the easiest and most effective way to get strong.
Train With Different Repetition Ranges:
The best way to get strong is to train with heavy weights and low repetitions (2-8 reps). However, you should also train with higher rep ranges so you can give your body and nervous system a break, and to reap the benefits of using those higher rep ranges (9+ reps).
Sample Dumbbell Training for Strength Workout
As you will see, you will use an exercise from each category listed above
-1 Arm DB Snatch x 3 reps each side
-1 Arm DB Floor Press x 5 reps each side
-DB Renegade Row x 5-8 reps each side
-DB Bulgarian Split Squat x 5-8 reps each side
Perform each exercise back-to-back taking rest periods as needed. Try to keep the rest periods brief and move quickly.
Two Options for How to Perform That Workout:
1) Perform a certain number of circuits: example - 3-6 total circuits.
2) Perform as many circuits as possible in a set period of time: example 10-30 minutes.
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 training for strength that will allow you achieve body transforming results in minimal time.
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