Help! Does anyone know of any GREAT DB workouts???

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Permalink Reply by Josh on February 26, 2009 at 8:34am

http://www.weight-lifting-complete.com/dumbell-workout.html

See that web page for the best dumbbell exercises for each major muscle group. Work the entire body each workout. 3 times per week (M/W/F or T/R/Sa or any other schedule 3 times per week). Start with higher reps and lower weights. Do 2 sets each exercise. Increase weight while decreasing reps over the weeks...

Weeks 1 thru 3: 12 to 15 reps
Weeks 4 thru 6: 10 to 12 reps
Weeks 7 thru 9: 8 to 10 reps
Weeks 10 thru 12: 6 to 8 reps

Whenever you get max target reps on both sets for an exercise, increase the weight!

If your goal is fat loss, focus on losing 1 pound of body fat per week. If you want to build muscle, focus on gaining one pound of muscle per week. Weigh yourself under the same conditions once per week (as soon as you wake up on Sunday morning as an example). Count calories and increase/decrease as needed. Always add cardiovascular exercise to burn fat! Start with 3 times per week cardio and increase as needed to burn fat.

Hope this helps you out!

Thanks,
Josh
Owner weight-lifting-complete.com

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Permalink Reply by Jenn on February 27, 2009 at 11:13pm

Thank you Josh for your reply... I do run everymorning 5-6 days a week for 35-45 minutes, sometimes more. Would you reccomend doing each of the ones shown on that page? Basically one exercise per body part? Are you better off doing a full body or is a split better? I have always done a split routine but with two kids I am finding it hard to get the time to get it all in. I have looked at other "programs" like the BFL or Kintex but find they have too many rules, Kintex if you do the basic it is not enough for me, the intermediate doesn't work because you have to do cardio and weights together in the morning... I can't train when my 1yr old is awake. Same with the BFL you have to do weights first thing in the morning every other day and cardio everyother day. I just need to know what will be best for me and something that is a little flexible. I don't mind splits but I find they take longer. I have been working out for 10+ years but now that I am at home it is hard to try to come up with something that works! It was easier when I could go to the gym in the morning before work and go home after and everything was done for the day. If you have any suggestions, I am all ears. I just want to tighten up again and lose the last few lbs! Do you have any suggestions on diet? Burners? I used to take Red Rockets but I don't know how long to cycle off to keep them at their peek performance either. I was told by someone to alternate them with Dyma Burn but I thought that Ephedrine and Ephedrina are the same thing. If you have any insight on these as well I would love to hear your take on it.

Thank you again!

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Permalink Reply by Josh on February 28, 2009 at 9:45am

Jenn,

I read your other emails too, and it seems that you have a tough situation on your hands. But, that's nothing you can't work around (1 year old, only limited weights, limited time).

If you could lift weights 3 days per week in the mornings for about 30-40 minutes you will do great. Then add or keep your cardio as you have. Here's the thing with cardio...you should cycle that as needed. When you need more, use more cardio. But, you don't want to be doing 5 to 6 days per week all the time. Your body will adapt to that and you won't get as much from it! Always do at least 3 cardio sessions per week. Then, add more as needed to lose more fat. Then cycle back down. You can also change activities, add a few HIIT sessions, and change intensities.

I am not a certified personal trainer. I've been training people for around 2 years, though, through my website. But those have only been limited because I just don't have the time. I am a full time Electrical Engineer, have a 6 month old baby girl, and work on the website full time also. Not to mention the work outs and cardio. I stay very busy, so I cut down on the personal training for now. Once I get the website how I want it and release all of my eBooks, I will probably get back into training people. I do not believe that the personal trainer certification is worth anything at all! I've seen what they are taught, and I don't believe they know what they are doing just because they have some certificate.

In your situation, I believe full body workouts are the best. Split routines that work the muscle groups more than once per week are good too, but I don't prefer split routines that only work the muscle group once per week. I actually recommend full body workouts the majority of the time because you work the muscle group so many more times per year and give yourself more muscle building opportunities. The number one muscle building stimulus is the amount of weight you lift. If you lift more over the weeks and months, you will build muscle. Strength building and muscle building go hand-in-hand. You need more strength to build more muscle and vice versa.

The focus of weight lifting is to build muscle and strength. Use cardio and diet for fat loss. Always lift weights to build muscle and strength. This is why you really need more options as far as weights go. More reps with the same weight will also work, so your plan of progression should include more reps with the same weight instead of increasing the weight (since you don't have heavier weights available). Once you reach the maximum weight you have available, work on lifting that weight for more reps.

You do not need to change the routine every few weeks to make progress. You do need to work on making strength progress and increasing the weight and/or reps. In the Intermediate and Advanced WLC Program, I do use light days and heavy days either alternated each week or every few weeks. This is all the variety and change you need to make great progress. When you stop making progress (and everything else is in order - diet, cardio, recovery, water intake, etc), then it's time for a change. A simple exercise change will usually do the trick.

Diet is one of the most important factors in your success! I believe in lean protein sources (lean beef, chicken, fish, whey, etc), natural carb sources (fruits, whole grains, veggies, and anything natural), and essential fatty acids (nuts, fish oil, flax oil, olive oil, etc). I always believe in eating more and doing more cardio to burn fat faster. Always add more cardio (up to a maximum of about 7 to 10 sessions per week) before decreasing calories. I do not believe in any fat burners.

And you do need to have some alternative exercises ready in case you need them.

Legs: DB Squats, DB Lunges, Bulgarian Squats, other versions of dumbbell squats, stiff legged deadlifts, romanian deadlifts, leg curls with dumbbell between feet, leg extension, leg curls

Calves: Standing calf raises, squat raises, reverse DB calf raises

Chest: flat bench press, incline bench press, straight arm pullover, push ups

Back: dumbbell rows, pull ups, inverted rows, one arm DB rows, incline DB rows

Shoulders: overhead press, upright rows, side laterals, rear laterals, front DB raises, arnold press

Triceps: lying tricep extension, overhead extension, kickbacks, bench dips

Biceps: alternate curls, incline bench curls

Forearms: pinwheel curls, hammer curls


I would do the routine for around 8 to 12 weeks as long as you are making progress on most exercises. Then, take a week off with no activity and let your body recover. Then, change up some exercises if you want and repeat.

I hope this helps you out!

Thanks,
Josh



Jenn said:

Thank you Josh for your reply... I do run everymorning 5-6 days a week for 35-45 minutes, sometimes more. Would you reccomend doing each of the ones shown on that page? Basically one exercise per body part? Are you better off doing a full body or is a split better? I have always done a split routine but with two kids I am finding it hard to get the time to get it all in. I have looked at other "programs" like the BFL or Kintex but find they have too many rules, Kintex if you do the basic it is not enough for me, the intermediate doesn't work because you have to do cardio and weights together in the morning... I can't train when my 1yr old is awake. Same with the BFL you have to do weights first thing in the morning every other day and cardio everyother day. I just need to know what will be best for me and something that is a little flexible. I don't mind splits but I find they take longer. I have been working out for 10+ years but now that I am at home it is hard to try to come up with something that works! It was easier when I could go to the gym in the morning before work and go home after and everything was done for the day. If you have any suggestions, I am all ears. I just want to tighten up again and lose the last few lbs! Do you have any suggestions on diet? Burners? I used to take Red Rockets but I don't know how long to cycle off to keep them at their peek performance either. I was told by someone to alternate them with Dyma Burn but I thought that Ephedrine and Ephedrina are the same thing. If you have any insight on these as well I would love to hear your take on it.

Thank you again!

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Permalink Reply by Jenn on March 17, 2009 at 2:03am

Ok so I am buying a new home gym... I am attaching the link. Maybe you can give me some suggestions of a Full body workout or 2 that I can do with this machine to switch things up from the DB's once in a while.

www.bodycraft.com it is under strength, home gyms, then under the Platinum Gyms, Elite

I would love your input!

Thanks

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Permalink Reply by Josh on March 18, 2009 at 6:10pm

What's up Jenn? Do you already have your machine?

Try this workout routine...it's similar to a bowflex machine. Just adjust the exercises to fit your machine. Remember, the most important thing is getting better each and every workout. Push hard and always try to do more weight or more reps.

Let me know how you like your machine!

Thanks,
Josh

Jenn said:

Ok so I am buying a new home gym... I am attaching the link. Maybe you can give me some suggestions of a Full body workout or 2 that I can do with this machine to switch things up from the DB's once in a while.

www.bodycraft.com it is under strength, home gyms, then under the Platinum Gyms, Elite

I would love your input!

Thanks

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