Last updated on September 19th, 2016 at 01:53 pm
Many folks have dumbbells at home than other heavy gym equipment. As a result, they would like to know how to build muscle with dumbbells. Yes, dumbbells are even handy that you can choose to move with it wherever you are going, but of course that is depending on how heavy it is and what you are moving with.
A lot could be achieved by using dumbbells to build muscle; all it will require is your effort to make that happen.
In order to be on the right path toward building muscle with dumbbells, you have to determine your fitness goals. As a matter fact there are reasons why one would like to build up muscles, right? Based on this reason you will now determine your workout routine and diet. So to increase the chances of achieving your goals there is the need to create a schedule and go with it.
• People that are just starting out to build muscles should endeavor to do cardio after each day of strength training to allow healing or better still rest.
• Whereas advanced gym folks can work out almost every day and doing so by concentrating on different muscle group on different days.
Like I said earlier, plan your workout schedule to achieve results by working on the different muscle groups every other day and by resting in between, this is the best way to build muscle quickly without difficulty.
• Work on your chest and back on Monday and rest on Tuesday.
• Work on your legs on Wednesday and rest on Thursday.
• Then work on your shoulders and arms on Friday and rest through the weekend.
Chest Building Exercise
To work on your chest and pectoral using dumbbells you can try one of the following. Meanwhile, you can look up this article on Best Dumbbell Exercises, this will help I can assure you.
Flat Bench Dumbbell Press– This is simply done by lying flat on your back on a bench with equal weight dumbbells in each hand. Make sure that your feet are flat on the floor, and then start to push the dumbbells towards the ceiling. Ensure that the dumbbells are in a horizontal position while pushing up and down back to your chest. Repeat the push as many times as possible and do about 3 sets.
Incline Dumbbells Press-Is another option you might want to do. This is performed on a 45 degree inclined bench where you lie on it on your back with your feet flat on the floor. Hold dumbbells of equal weight in each hand and start pushing towards the ceiling and back again to the chest level. Again make sure that the dumbbells are in horizontal form. Repeat this exercise as many times as possible and do about 3 sets.
Dumbbell Flies is yet another option you could use to build your pectoral. This time, lie on a bench (not inclined bench) with your back. Have dumbbells of the same weight in each hand; have your arms extended sideways of your body but arch your elbow a little and then start to push and press the dumbbells up until they both touch each other and above your chest. Repeat the exercise as many times as possible and do 3 sets. This time, make sure that the dumbbells are in a vertical pattern while carrying out this exercise.
Arnold Dumbbell Press– can be done while sitting on a bench or standing, either way, it’s ok. Hold equal weight dumbbell in each hand Let the dumbbells (forming a 90-degree angle) be held up above your shoulders and beside your head Push up to the ceiling until your elbows are lock and then back down again. You may try pushing the dumbbells with your arms angled out at forty-five degrees.
Alternating Dumbbell Deltoid Raise-is done by standing with hands beside your body with feet at shoulder width apart. Hold equal weight dumbbells in each hand and start to raise up in front of you until it gets to shoulder level and then return to starting position. Repeat this exercise as many times as possible and do about three sets
Dumbbell Upright Row– Start by standing with equal weight dumbbells in the horizontal form in each hand resting in front of your thighs. Now raise the dumbbells along your body until they get to your chest level and then lower back.to starting position. Repeat as many as possible and do 3 sets.
To develop your arms using dumbbells, these below have been proven effective.
Bicep Curls– is done by standing with your feet shoulder-width apart, equal weight dumbbells in each hand beside your body. Let the dumbbells be in a horizontal form having your hand facing up. Start to raise to your shoulder and back down again to the starting position. You may choose to raise one hand at a time or both hands at the same time. Whichever one that suits you it is ok. Take note, make sure you do not stoop while doing this exercise but instead stand upright and make sure it’s only your arm that is doing the raise.
Triceps Extensions- is done by sitting or standing upright with a dumbbell raised above your head. Start to lower the weight behind your back without actually moving your upper arm part. After this return to start position and repeat as many times as possible and when you are done with one hand, repeat the same with the other hand too.
Hammer Curl– is done by standing with your feet shoulder-width apart with equal dumbbells in each hand. Stand with your hands beside you (dumbbells in vertical position), raise both hands with dumbbells with the lower part of your arms towards your shoulders and lower them back again to starting position. Repeat as many times as possible.
Lying Dumbbell Triceps Extension– is done by lying flat on the bench with a dumbbell in each hand and both feet on the floor. Raise the dumbbell s up above your head and slightly tilted over your head. Start to lower the dumbbell down beside your head and back up again using only the lower arms as a vehicle to do so.
The following dumbbell exercises are an excellent way to develop the legs.
Please click on the links to see details.
For Back exercises
Bent over Two Dumbbell Row is done by standing with dumbbells in each hand. Bend your upper body over until it is almost in parallel with the floor but slightly angle up. Lower the dumbbells toward the floor and back again to your chest. The dumbbells can be held horizontally or vertically.
Dumbbell Shrugs is done by standing with the dumbbells in each hand by your side. Start to raise the weight without moving your arms but raise with your shoulders. Raise and lower back to starting position. Repeat as many times as possible.
Middle Back Shrugs is done by lying stomach-down on a forty-five degree inclined bench with dumbbells in each hand. Let your arms hang down loose, then pull up the dumbbells towards your chest and then back down to the starting position. Repeat as many times as possible.
Now that you have a good number of dumbbell exercises to develop those muscles there is the need to also consider what you eat. The body requires certain healthy foods to function properly and to produce that energy you need to work out and healing. Observe these and you will be fine.
• Desist from eating unhealthy foods such as processed and junk foods.
• Eat nutrient dense and calorie foods such as dried fruit, nut butter, and nuts.
• Smoothies can really help to produce that energy you need to cope with your training.
You can use whey protein, fresh fruits, and dairy based fluids to increase your chances of developing those muscles.
As you may or may not know, protein is a very vital substance that is essential for the growth and repairs of muscles. So, the intake of a good deal of protein must not be ruled out. Milkshakes can be considered as yet another alternative to getting good protein.
Many don’t take hydration seriously while working out. You must keep your body hydrated at all times to avoid fatigue. And when you are fatigued early into your workout you can only imagine how negatively it will impact your exercise. Drink plenty of water.
Supplements can help you to achieve your goal, just as it can also affect your performance and health. Therefore, when opting for supplements you should be careful as to which one to use. Unfortunately, FDA doesn’t regulate the supplement industry so you shouldn’t trust everything you read.
However, you may look up this whey protein review and decide for yourself because whey protein is a very good source of increasing our protein intake.
Keep records of the weight and reps you accomplish and strive to increase your weight as you progress because there is no way you can be strong and build muscle without increasing weight. Also, pay attention to what works and what does not work so as to adjust where necessary. Do not bother how strong and good the other person next to you is but compete with yourself. Always strive to be better than you were yesterday.
Do leave a comment, contribution or question in the comment box below.