Why Dumbbell Training? Why Not!
Why Dumbbell Training? In my book, “Dumbbell Training for Strength and Fitness” which I co-authored with Matt Brzycki, we discuss many aspects of the “why’s and how’s” of dumbbell training along with supplying nearly 50 dumbbell workouts from strength coaches across the country such as Michael Bradley from FSU, Jeff Friday with the Cincinnati Bengals, Ken Leistner and Ken Mannie from MSU just to name a few. This, plus much more is offered in our book. Take a look…
TABLE OF CONTENTS
1. Why Dumbbell Training?
Advantages and Disadvantages 
Advantages of Dumbbells
Independent Workload
Relative Safety
Added Variety
Performance Versatility
Greater Contractions
Weight Distribution
Hand/Grip Positions
Space Requirements
Improved Efficiency
Greater Affordability
Disadvantages of Dumbbells
Progression Increments
Positioning Dumbbells
Incorrect Resistance
Grip Fatigue
Range of Motion
2. Get Strong and Fit
Safety
Explosive Training
Low-Repetition Sets
Instability Training
Sport-Specific Training
Lifting Technique
Effectiveness and Efficiency
Intensity
Exercise Sequence
Exercise Choices
A Real-Life Example
3. Harden your Hips and Legs
Deadlift
Squat
Ball Squat
Wall Sit
Lunge
Step-Up
Hip Abduction
Hip Flexion
Seated Calf Raise
Standing Calf Raise
Dorsi Flexion
4. Challenge your Chest
Supine Press
Incline Press
Decline Press
Supine Fly
Incline Fly
Decline Fly
5. Overhaul your Upper Back
Bench Row
Bent-Over Row
Pullover
6. Shape your Shoulders
Overhead Press
Lateral Raise
Front Raise
Bent-Over Raise
Internal Rotation
External Rotation
Upright Row
Shrug
Bench Shrug
Scapula Retraction
7. Improve your Arms
Bicep Curl
Hammer Curl
Reverse Curl
Preacher Curl
Concentration Curl
Tricep Extension
Cross Tricep
Incline Tricep
French Curl
Tricep Kickback
Wrist Flexion
Wrist Extension
Finger Flexion
Pinch Grip
8. Modify your Mid-Section
Crunch
Rotary Crunch
Side Bend
Stiff-Leg Deadlift
9. Putting it all Together
Scheduling Workouts
Time/Repetitions
Progressive Demands
Incorporating Variety
Order of Exercise
Specialization Routines
The Pre-Exhaust Technique
The Post-Exhaust Technique
The Rest-Pause Technique
Workout Themes
Final Notes
10. Workouts for the Total Body
11. Workouts with a Twist
The One-Weight Workout
3×3 Workouts
Upper-Body Workouts
Upper/Lower Split Workouts
Chest Specialization Workout
12. The Finishing Touch
Standard Finishers
Farmer’s Walk
Dumbbell Carry
Stairclimbing
Other Finishers
Sample Applications
The Finish Line
Posted on October 11, 2012, in Strength, Thought Provoking and tagged dr ken leistner, Dumbbell Training for Strength and Fitness, ken mannie. Bookmark the permalink. 2 Comments.
Hello Fred,
which adjustable dumbbells do You recommend for the workouts as a lifetime solution? Powerblocks? And do you think 90lbs dumbbell*2 can ever become insufficient for HIT – assuming correct technique and smooth movement as described in the book – when one is really advanced? I have 2*55lbs now, Finnlo VarioTech, so far they’re enough.
The amount of weight used is relative to the individual who is using them so if you are strong enough to use the 90′s, then go for it, but at some point, the size of the dumbbell becomes the more dangerous factor more than the actual weight of it and so handling it can become a bit risky rendering it unsafe. There are many ways to use a lighter resistance work for you by using pre-exhaust, higher rep schemes, put the exercise last in the sequence or workout, etc.