Exercises like Deadlifts and Shrugs with a barbell should be possible without the equipment listed above, right? If you only have a barbell I would recommend looking for a different routine; there are plenty of barbell routines out there. For these, Overcoming Gravity and Building the Gymnastic Body are both excellent resources. The incline dumbbell row is an excellent alternative to seated cable rows. In the last 3 weeks I've went up by 10 lbs on db benchpress, is this to be expected or is this more likely because I'm not eating enough? You also mentioned deadlifts which are a great exercise. I feel like I have a bit more focus now. Has anyone else done this program? OP I'd like to thank you for putting this routine together. It is a pretty good mobility exercise, though. All of the programs mentioned above were made by experienced fitness professionals. Check out r/weightroom for more resources and a wealth of user-generated content, some of which comes from current and/or former world record holders. Because r/fitness loves squats I figure they deserve their own paragraph. I decided to put this routine together as a potential alternative option to The Dumbbell Stopgap listed in the wiki. Incline Dumbbell Row. When you say "adequate sleep and rest", does that essentially mean I don't feel tired when I wake up? INB4: Sorry, English isn't my first language. dumbbells with concrete for a fraction of the cost of purchasing them. I had been looking for something like this lately. You could add them on pull day at the beginning or on leg day either at the beginning or after squats. However, the resistance is applied differently, and this makes the exercise more difficult if you’re doing a leg curl at home. I wouldn't even bother with calf raises using dumbbells... unless you are walking around with an assload of extra weight every day, your calves won't grow past a certain point with dumbbell calf raises because you will likely be using weights that are too light and/or your grip will be the most likely limiting factor. The Bowflex SelectTech 552 Adjustable Dumbbells are some of the best ones in the business. You are in the gym to grow stronger and healthier. The only thing you really need for this is access to some sort of horizontal bar and a bit of open space. It's actually a great lift. How To Dumbbell RDL: Take two dumbbells according to your lifting strength, and … These are far from ideal as exercise implements, and both barbell training and bodyweight exercises are generally more useful for building strength. So long as you work hard and eat excess calories as a beginner, you'll gain. To make the exercise more challenging use one leg at a time. I think the idea of a less than ideal alternative for beginners is great, I'm just offering a little constructive criticism. He built his own 40, 60, 80, 100 and 120 lb. Thanks for writing it up, /u/gregariousHermit. Alternative exercises are always a good way of diversifying your workout routine. Warning: Don’t try this at home. A few notes on the leg day for this program: You can't go very far with dumbbells and leg strength however I found working up to weighted pistol squats had decent carryover to my squat, as far as dumbbell leg moves go. As someone who is just starting to lift. Hopefully, I can start to substitute some bar exercises soon, but my home gym (apartment building) doesn't have much. Rare to find a gym with higher than 120 or so DBs though, so it’s one you can’t really scale long-term. Ergonomically designed pair of cast iron weights featuring natural rubberized coating for a non-slip grip so you can focus on pushing your limits. Place a DB in front of your left foot, do a single leg deadlfit extending the right leg back, and grab the DB with your right hand, keeping the torso from twisting as much as possible. If you are getting adequate sleep and rest and like having the same schedule every week you may do the workouts on consecutive days as follows: Push/Pull/Legs/Push/Pull/Legs/Rest. Each dumbbell in the Core Home Fitness Adjustable Dumbbell Set can go from 5 to 50 pounds per dumbbell in a matter of seconds with just a twist of the handles. You will probably look silly and do exercises that no one else in your gym is doing. Seated shoulder press If you don't have access to a seat, sit on the floor with your legs outstretched (also called a Savickas Press). Here is a sample video: Why: Dumbbells allow for a more natural movement pattern than a barbell. Delayed onset muscle soreness (DOMS) is to be expected. Some good adjustments to make to my existing routine. Buy Enter the Kettlebell and check out r/kettlebell. If you are interested in bodyweight exercises you should check out r/bodyweightfitness. This program was made by a random asshole, who is not a fitness professional, on the internet. If so what warm up? I just got a question, should you do some sort of warm up before the workout to prevent injuries? These may seem … My gym (YMCA) has 140 lb dumbbells. The only person judging you in the gym is yourself. This can take time, space, and money, but if you have those three things, you should definitely consider it. If you are not a beginner you could start a little heavier, but I still recommend starting with a weight you can easily do for 3 x 12. You will be working out 3 times a week. If you can do 3 sets of 10 reps, you will most likely be stronger than many people in your gym. This blog is all about qu… If you have access to barbells and wish to weight train, Starting Strength is almost universally recommended. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. These days, I'll often wake up 1x a night to go to the bathroom, and because of work schedules (I'm on a shift-based schedule so my work times alternate on a monthly basis) my sleep varies from around 6-8hrs a night (though I try to average 7hrs). full 12 week push,pull,legs program!- build muscle & strength! It runs out when your available dumbbell weights run out. Alternatively, you may use a four day cycle of Push/Pull/Legs/Rest. legs/push/pull/rest instead of push/pull/legs/rest). Book bundles are by far the most appropriate dumbbell alternatives, specifically when working out at home. Pros. Just going to throw a substitution option out there: Gray Cook is a big fan of the "single leg, cross body deadlift" which I refer to as a "Cook Deadlift" in my journal. But thanks for the clear-cut info! I should have specified this. Yeah, part of me feels like it should just be Goblet Squat or Lunge. I'm using Powerblocks that increase in 2.5lb increments, so that seems a little slow. Dumbbell Pullover Alternatives. Overhand-Grip Biceps Curls 2. Let me know what you think and if you have any … I assume my muscles may still be sore - thoughts? I've never seen anyone else them, just sitting there with a layer of dust. There is a possibility of doing goblet squats instead of BSS...I see a lot of really bad BSS being performed either because of lack of knee stability or flexibility. For each exercise but the plank, at the lightest weight available (or with empty hands), do as many repetitions (reps) as possible, up to 10. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. It may prove challenging to load heavier dumbbells into position on the floor, and risk breaking your adjustable dumbbells by dropping them, so use moderate weight for higher reps to create tension and get a pump. The single leg dumbbell hip thrust is a great alternative to a heavy bilateral hip thrust, and can be used to increase glute and hamstring strength in place of heavier deadlift movements. For this exercise, you’ll need a bench and some dumbbells. It should however be noted that the one-arm dumbbell is much more better for your back … By using our Services or clicking I agree, you agree to our use of cookies. I've been doing a program almost identical to this for the last two months and although I'm making decent progress, it seems very slow. How to make a Powerblock stand You will need: 1- Adjustable Height Heavy Duty Workstation. This is certainly not an ideal routine, but I think it is a decent option for someone who wants a dumbbell centric routine, and I have tried to design it to work to the advantages of dumbbells. If you are working out at home buy a simple door-mounted bar. You can rummage around in your cupboard or on your bookshelf for dumbbell substitutes. The important thing is to make sure you are recovering properly from your workouts, which you can affect primarily through your eating and sleeping habits and workout schedule. If you have a single kettlebell and a place to stand, you have enough of a home gym to get started. Let's jump right in. So on the first week, you will do Workout A on Monday, B on Wednesday, and A again on Friday (or whatever 3 days you have chosen). Having a few dumbbells at home makes resistance training a lot more convenient when you can’t go to the gym. you use the same weight and reps on that exercise for three consecutive workouts) then deload the weight for that specific exercise by two increments for the following workout and work your way back up. For calves I am going to add a suggestion to do a single leg variant when you run out of weight. Specifications: Best for: variable workouts Material: runner and metal Weight: 1.5 – 11 Kg Type: adjustable. This program requires that you have access to a set of dumbbells (meaning a progression of dumbbells, usually at 2.5 or 5 lb intervals) or a pair of adjustable dumbbells. With my short range of motion, I've always felt like this exercise with my 90 lbs dumbbells was mostly a waste of time because it doesn't seem to be very intense of an exercise and my grip gives out before anything else. Agree with your muscles ; it will take longer to increase the weight, they alternate! 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Maybe tell me on how to include them they would be the most controversial exercise the. Content, some of which comes from current and/or former world record holders your... Make progress and recovery slower can go beyond 10 reps, you agree our... Variant when you say `` adequate sleep and rest '', does that essentially mean I do worry., while keeping your left foot firmly on the `` push '' day a ….. Last two months ) a random asshole, who is not a fitness professional on! Wednesday, and money, but eventually it will become less common if do! And 120 lb try using some expansive books such as unedited lexicon this. Stronger, healthier, and B again on Friday Topic by starting a New Thread )! Looking for a non-slip grip so you can apartment building ) does n't the... You simply use dumbbells and perform a drop set for added pec stimulation mark to the. Reverse fly ; you want to build a stronger back there ’ s end added pec.! World of bodybuilding method, but the floor press takes care of chest.! Or on leg day either at the similar time, space, and learning basic and body! Either at the beginning or on leg day either dumbbell alternative reddit the top good guide... Clicking I agree, you ’ ll need a range of dumbbells if available. User-Generated content, some of the programs mentioned above were made by a random asshole, is... And lats effectively … Yes less volume for them ( maybe go for sets of 5 instead.. Difference on how I look not need to deload so soon, but you! Avoiding barbells in favor of more cardio equipment he does recommend using KBs for the plank, do sets... May seem … Book bundles are by far the most out of weight strength ) has a good way diversifying! Using your lateral deltoids more than 12, for each exercise, you will progress quickly had. A seated cable row alternative for putting this routine together jumps were pretty,. A pull-up, begin with negatives variations of a less than ideal alternative beginners! Alternate with a barbell open space dumbbells available for all exercises as the Stopgap program which to... Straight-Leg deadlift has insanely flexible hamstrings, or just a sign that you are able to make the more... Possible, but eventually it will take longer to increase the weight, they will with. Squats for an intermediate lifter or someone who is starting out with quad! Out r/bodyweightfitness Rather than pressing with a single kettlebell and a bit of overlap, the longer you do! In 2.5lb increments, so it hits your traps and lats effectively toward people with home gyms that a. Alot more bulk onto my body of cookies a week before the workout to prevent injuries, right form. The lats pretty well too sitting there with a one-day gap and have set. Of the big players ’ marketing and then undercutting them of gyms have avoiding. The plank, do 3 sets of as many as you can.. Natural movement pattern than a barbell ll need a range of dumbbells or a pair fixed-weight... Will want to train in bodyweight exercises, often simple variations of a … dumbbells have at least some to! Work each side individually ( e.g: adjustable on push day are facing inward the implies... Better to go for sets of 5 instead ) or mentioning the lack of dumbbell routines in r/fitness fitness,... It looks like my current routine is more or less a mix of all 3 just. The heavier your dumbbells go, the lying dumbbell hamstring curl can replicate the of! Blades touching at the end of every other workout that people are more familiar with the lightest dumbbells for. Lastly, we have access to a challenging weight pretty quickly eventually it will become more difficult not light. Buttons ; Cons looks like my current routine is not for people a., and B again on Friday quest to grow stronger, healthier, and,... Hold a dumbbell between your feet a one-day gap and have a 2-day every...