Dumbbell Exercises and Lifting Routines
On any given day, you should do either the gym program or the home dumbbell program. You are not required to do both. For those who do not belong to a gym, the dumbbell program will be the only option. But either workout will give you the benefits of circuit training and will work the same muscle groups. Note When using dumbbells, use only an amount of weight with which you are comfortable. I suggest not exceeding 10 pounds for any exercise. You can buy dumbbells as light as 1 pound at sporting goods stores. Wall Squat (may be done while holding dumbbells at your side) Bent-over Row (hold dumbbell in active hand) Lunge (hold dumbbells in both hands atyour sides) Shoulder Press (perform with dumbbells) Lateral Raise (use dumbbells)
For example, suppose you do dumbbell chest presses for 3 sets of 8 reps with 50 lbs dumbbells. If you stop short of failure on those 3 sets, that's fine. But what you MUST do is perform at least 9 reps with 50 pounds on your next workout. Then your next workout, you must do 10 then 11 then 12. When you hit 12, you then go up to the 55 lb dumbbells and do 6-8 reps, then repeat the whole process. This is progressive resistance, and this, above all else is what makes muscles grow (and maintains muscle on a fat loss diet).
Dumbbell rows Dumbbell Press Dumbbell Curl Dumbbell Laterals There are many variations on these basics. For example, the bench presses can be performed on a flat, incline or decline bench. It can also be performed on a Smith machine or on weight stack equipment such as Cybex, Flex, Icarian or Life Fitness. The tricep French presses (behind head extension) can be done with barbells, dumbbells, cables or machines. Many exercises can be done unilaterally (one arm at a time), which is a great way to even out an imbalance if one side is stronger than the other. For more ideas on exercise variations, check the bibliography at the end of this chapter.
Either in the gym (10 reps on 10 machines) or at home (10 reps of 10 resistance exercises, some using dumbbells). You will have 1 minute to complete each exercise, comprised of 20 seconds of active work, followed by 40 seconds of active rest (moving to the next machine and setting the pin for the next exercise).
I started working out in my parent's garage at the age of 14 with nothing more than a barbell set, some dumbbells, an adjustable Joe Weider Bench, with a leg curl leg extension attachment, a squat rack and an Arnold Schwarzenegger book to guide me. I worked out in that garage for the first six months, then I joined a gym and have been training in a well-equipped gym ever since. If you decide to train at home, basic free weights are all you need to get started. You can perform hundreds, even thousands of exercises with nothing more than dumbbells. If you also get yourself a bench and barbell set and you clear out a little corner in your favorite room, you're ready to roll If you want to get really fancy about your home gym set-up, the next pieces of equipment you want are (1) a cable-pulley machine with a low and high pulley, and (2) an adjustable squat rack or power rack.
B orn Bernard Macfadden, he was a weak and sickly child. Orphaned at a young age, Macfadden seldom had time for exercise. At age sixteen, disgusted by his physical form, which he referred to as a complete wreck and mistrusting of the medical profession, Macfadden bought a pair of dumbbells and created a daily exercise schedule for himself. He was inspired after reading William Blaik-ie's How to Get Strong and How to Stay So (1879), which was also a weight-loss system. Blaikie advocated exercise and diet for those with considerable superfluous flesh (Blaikie 1879 155). Macfadden quickly added long walks outside, cold baths, minimal clothing, and mostly vegetarian eating habits to this regimen. In 1887, he opened his first studio in St. Louis under the name Bernard Macfadden Kinestherapist Teacher of Higher Physical Culture. Having coined the new scientific label of kinestherapist, he also created the slogan that he would use all his life Weakness is a crime don't be a criminal
One of the first things you should do before you begin is thoroughly familiarize yourself with the selectorized weight-training machines that you plan to use in your gym or the dumbbell routine that you will use at home. One of the gym's trainers can show you how to properly position your body for each exercise and can demonstrate appropriate lifting and breathing techniques for both the machines and the dumbbells. He or she can also help you select the proper starting weight for each machine.
Neurofibromatosis (NF) type 2 is a multisystemic disease resulting from mutation of the NF2 gene (6). Inheritance is autosomal dominant, although half of the cases represent de novo mutations. Bilateral vestibular schwannomas are the best-known feature of the disease. Patients most commonly present with unilateral sensorineural hearing loss, but bilateral deafness eventually develops. Dumbbell-shaped spinal cord schwannomas, intracranial meningiomas, other CNS tumors, and juvenile cataracts are also associated with this syndrome. Notably absent are the cutaneous manifestations of NF1 (i.e., caf au lait spots, axillary freckling, and cutaneous neurofibromas). Rarely, NF1 can involve the eighth cranial nerve.
Getting Started With Dumbbells
The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.