If you are no stranger to the weight room and want to build muscle using dumbbells, you should train at least four days a week. To build muscle mass and strength, you want to focus on specific muscle groups each workout. On Days 1 and 3, focus on your chest, triceps and legs.
On Days 2 and 4, you should focus on your shoulders, back, biceps and core. Do at least two exercises for each body part. Complete four sets of six to eight repetitions using a weight that challenges you to complete each set. If you have access to an adjustable weight bench, add in some incline and decline exercises to hit your muscles form different angles such as incline biceps curls, decline bench press and incline chest flyes.
According to "The Men's Health Ultimate Dumbbell Guide," there are more than 4, different exercises that you can do with dumbbells.
There are even more exercises if you use additional equipment such as an incline and decline bench or an exercise ball. However, it is not necessary to learn all 4, exercises to get an effective workout. The master moves are back row, bent over raise, biceps curl, calf raise, chest fly, chest press, crunch, deadlift, triceps kickback, lunges, lying extension, preacher curl, pullover, shoulder press, shoulder shrug, side raises, squats and triceps extension.
Then, hug the elbows into the sides, shoulders back, and curl the weights up towards the shoulders into a bicep curl. Slowly lower down. Repeat 10 times. Start standing with your feet hip-distance apart. Hinge forward at your waist and pull your abs in. Let the weights dangle down by your sides, and then hug your elbows in towards your sides and pull the weights up towards your chest. Tighten your upper back and the area in between your shoulder blades.
To start, hold the dumbbells in a goal post position with the weights in alignment with the ears. The upper arms are parallel to the ground, and the forearms are perpendicular to the ground. Press the weights up overhead, in front of your forehead slightly so that you can see them with your eyes without tilting your head up.
Then bring them back to the starting position. Repeat this 10 times. Start with the arms down by the sides holding dumbbells. Then, exhale as you extend the arms out to the sides just as high as the shoulders. Keep these muscles relaxed. Then, lower the arms back down to the starting position at your sides.
Stand with your feet hip-distance apart, knees slightly bent. Grab your weights in each hand, and let your arms hang down towards sides. Hinge forward at the waist so that your chest is tilted at a degree angle towards the ground. Perform a row by pulling your elbows up towards the sky, hugging them into your sides. Then, holding the elbows static, bring the weights up and back towards the sky into a tricep kickback, working the upper back and back of the arms.
Come back to the row position and then release the arms down. Perform this 10 times. Stand with your feet hips-distance apart. Bend your knees and sit your glutes back, pulling your naval in towards your spine.
Then press down through the heels to stand back up as you exhale, tightening the glutes. Step the right foot to the right and bend the right knee. Sink the right glute back as you keep the left leg straight. In this side lunge, hinge at the waist and be sure to engage your core! Keep the head in line with the spine and look down to the ground. Keep the shoulders relaxed. Then press down through the right heel to return back to center.
Repeat 10 times, and then switch to the left side. With your feet open hip-distance apart, step your right foot forward and bend the right knee at a degree angle. Track your right knee over your right ankle. Bend the left knee down towards the ground. Then, press down through the right heel as you return back to center. Repeat 10 times with the right leg, and then 10 times with the left. Standing upright, balance on the right foot. Extend the left leg behind you, and lean your torso forward reaching your arms towards the floor, allowing your left leg to lift up towards the ceiling behind you.
Keep the leg straight and squeeze the left glute at the top. She recommends resting one to two days in between weight-training sessions and varying the muscles you're targeting in each session to allow for enough recovery time. This can be caused by little to no rest, which is crucial for your body to repair itself and heal," Lettenberger says.
During your recovery days , make sure to truly rest. Light stretching, mobility work, foam rolling and yoga are great ways to ease sore muscles and promote healing, while still staying active. Paying careful attention to your diet is also key.
Make sure you're refueling your body with adequate amounts of protein, carbs and healthy fats to heal and power upcoming workouts. To truly break through a plateau, eventually you'll need to up the intensity — and you'll be better prepared for new challenges with proper rest. Although lifting weights won't improve your VO2 max — a measure of aerobic fitness — the same way that circuit training and HIIT workouts can, incorporating some strength training into these routines can help increase your aerobic capacity, Lettenberger says.
Following this rep scheme will keep your heart rate elevated, allowing it to drop only slightly between sets, resulting in a strength-training interval workout. For example, Lettenberger says you can do kettlebell swings , push-ups and pull-ups back-to-back.
After the age of 30, you start to lose muscle mass by 3 to 5 percent per decade, a process called sarcopenia, according to Harvard Health Publishing. This loss in muscle mass leads to less mobility and an increased risk of falls and fractures.
Sarcopenia is largely the result of changes in hormones due to aging. The good news is that you can help prevent sarcopenia by lifting weights regularly although days off are still important.
Focus especially on strength-training exercises that stimulate your fast-twitch muscle fibers, because most of the muscle loss you experience from sarcopenia affects those type II fibers. Essentially, if you don't use them, you lose them. Based on Wolff's law by German surgeon and anatomist Julius Wolff, your bones will adapt to the stress that they are placed under read: load , so by gradually increasing the load, your bones will adapt to withstand more stress. Resistance training can become detrimental if you're overdoing it or if you don't address any muscle imbalances , Brathwaite says.
Lifting weights every day, especially the same muscle groups and joints, can lead to muscle overuse injuries. In fact, muscle overuse injuries, like biceps tendinitis , don't just happen from repetitive movements.
They can happen from training too frequently and improperly loading the joint.
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