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Dumbells for dummies (Read 2842 times)

vicentefrijole


    Hello all This is pretty particular, but I thought I'd give it a shot: I'm looking for a weight lifting routine (for men, if there's any difference) that uses only dumbells to work out the entire upper body in a balanced way. Does anyone know of a website/book/video that would cover this? I've not had much experience with weights, but I don't want to get bulky or anything.. just work on my upper body strength a bit in a balanced way (to enhance my running). If not, what do people do to work on upper body strength (short of joining a gym or buying a whole system)?


    Needs more cowbell!

      While it's not specifically for men (I think they are geared more for women who don't want a fluffy workout--they HURT and are usually classified as "advanced"), Cathe Friedrich has some excellent weight workouts...but I think most of hers use a combination of dumbells and barbell, as well as other objects. Her Pyramid Upper Body workout on this DVD would be a pretty good one: http://www.cathe.com/pyramids_chapters.htm I have this one (and keep meaning to get into actually doing at least the upper body portions on a regular basis, in addition to my running efforts), which is a mix of upper and lower body, but most of her DVDs are set-up so that you can view all upper or all lower body at once, rather than mixed. http://www.shopcathe.com/Hardcore_Series_Muscle_Max_DVD_p/646.htm Her full DVDs are generally at least 70 minutes long, so it's nice to do half one day and the other half another day.

      I shoot pretty things! ~

      '14 Goals:

      • 2 olympic distance duathlons -- 6 days apart -- PR at least 1

      • 130#s (and stay there, gotdammit!)

        use a balance ball or busa ball , http://www.mayoclinic.com/health/core-strength/SM00046/SI=2765 http://sportsmedicine.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=sportsmedicine&zu=http%3A%2F%2Fronjones.org%2FCoach%26amp%3BTrain%2FExercisePhotos%2FPushUps%2FPushUp-StabilityBall-OnBall.html http://exercise.about.com/library/blballresistance.htm?terms=balance+ball
        vicentefrijole


          Thanks! I'll check these out.
          Finbarr


            no book but I'd suggest that it's how you lift, and not necessarily what lifts you do that makes you bulky. First, I wouldn't worry much about getting bulky, especially if you're running a lot. I know there's some physiological explanation to that, I just can't remember it. I do remember though that the more aerobic activity I do, the less likely I'm going to bulk up. Same with lifting style. I'd do high reps, low weights, as in 15-30 reps either 2 sets of 15 or 1 set of 30, at a low weight. Enough that you're sore, and the last few are difficult. I'd also do circuit training, if you can get in the gym when it's empty. Circuit training is a similar idea, but with speed. Pick 10 exercises, set your timer for 60-90 seconds, and do one exercise after another, as many reps as you can in the time. Do at least two sets of that. You'll be out of breath, and your muscles will be fatigued. as far as suggestions for upper body dumbbell lifts: Back: dumbbell rows Reverse dumbbell flyes Pullups, wide grip, palms facing out Chest: dumbbell bench press dumbbell incline bench press dumbbell decline bench press dumbbell flyes Pushups Neck/Shoulders Upright rows Dumbbell Military press (might call it shoulder press) lateral raises frontal raises Biceps Curls preacher curls concentration curls Triceps Tricep extension Those are some suggestions. I'd go to a library or a bookstore and check out the exercises in just about any book you find there.
            vicentefrijole


              First, I wouldn't worry much about getting bulky, especially if you're running a lot. I know there's some physiological explanation to that, I just can't remember it. I do remember though that the more aerobic activity I do, the less likely I'm going to bulk up.
              Yes, I'm with you on this one. I'm not trying to bulk up so I try to do low weight, high rep. I recently read in a book that increased muscle volume (bulk) means decreased vascularity and decreased concentration of mitochondria, which leads to decreased muscle endurance. Yes Thanks for the suggestions. I'll do some more reading on it!
              Finbarr


                Yes, I'm with you on this one. I'm not trying to bulk up so I try to do low weight, high rep. I recently read in a book that increased muscle volume (bulk) means decreased vascularity and decreased concentration of mitochondria, which leads to decreased muscle endurance. Yes Thanks for the suggestions. I'll do some more reading on it!
                That makes sense. I don't have the technical language or technical knowledge, (as in, I'm no M.D., physical therapist, or student of biology or kinesiology) but I DO know that training for bulk, i.e., low, low reps, high high weight, won't improve muscle endurance NEARLY as efficiently as training for muscle endurance, i.e. high reps, low weight.
                  Here is a good article on strengh training from runners world. http://www.runnersworld.com/article/0,5033,s6-78-0-0-7522-2-2X4X5-4,00.html
                  vicentefrijole


                    Here is a good article on strengh training from runners world. http://www.runnersworld.com/article/0,5033,s6-78-0-0-7522-2-2X4X5-4,00.html
                    Looks great! Thanks!
                      This site has great tips/plans: http://www.d3multisport.com/articles.php I particularly like their emphasis on core strength.
                      jdillon334


                        Check out this website... http://www.cbathletics.com/ Craig Ballantyne is a trainer located in Toronto. Contributes fairly often to Men's Health Magazine. His workouts focus mostly on high intensity interval training, body weight excercises, and total body workouts. In my experience they have been very effective in maintaining a certain amount of muslce mass and burning off fat even as I push my mileage up. I think because I do this type of training I'm a little bigger than a lot of runners, (6'2" 190lb) I do all right, but I'm not breaking any records. That being said I think there's a lot to gain by mixing in some weight training. My stepfather was running marathons as far back as the late 70s. He's in his mid 60s now and regrets not starting weight training at a younger age.
                          Check out this video .You will work your whole body in a balance way. Just use the dumbbells in place of the bar.Don't skip working your legs in your strength workouts. .http://video.google.com/videoplay?docid=3224902600571518938&q=randy+couture&hl=en