But also answer this question:
Does anybody know of a site that will show what exercises will work what muscles? A diagram with each move would be nice, and a dumbbell-specific chart would be ideal.
Thanks!
Also, here's the routine I'm starting today:
Dumbbell Workout - 3 Days Per Week
Chest Press - 3 sets of max reps to exhaustion
Biceps Curl - 3 sets of max reps to exhaustion
Shoulder Press - 3 sets of max reps to exhaustion
Bent Over Row - 3 sets of max reps to exhaustion
Triceps Kickbacks - 3 sets of max reps to exhaustion
Decline Sit Ups - 3 sets of max reps to exhaustion
Sprint Intervals - 3 Days Per Week
Sprint 60 yards, perform 25 plyometric hops, walk back to starting point, repeat until passed out.
EDIT
Here's what I was looking for.
10.13.2007
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8 comments:
Ok I have never once posted a comment on this site so be easy on me. I am 26 years old and about 2 years ago I woke up and found myself weighing about 40 lbs more than I should. It stemmed from too much beer, too much junk food, and not nearly enough physical activity. I found this coalition from reading an interview with Billy on the Mens Health site. I have found myself reading everyones blogs because I have gone through all the same stuff you guys did. I just read your entry for today and I want to lend you some of my advice for your workout. I'm by no means an expert but I have read a lot on the subject and could lend you a little help if you care to listen. All of those movements you are going to start are isolation moves except the rows and presses. If you really want to make a difference do all compound moves such as squats, deadlifts, bench press, and rows. There are a million ways to workout but if you are trying to lose weight and still build a bit of muscle thats the way to go b/c the compund movements work more muscles at one time they burn more calories especially after you are finshed working out!!! Sorry if I have imposed here but I hate to see somebody waste their time while working out. I read these blogs everyday b/c you guys help me stay on the wagon and you should be proud of what you have done. So thank you
Also to answer your question check out the forums on MensHealth.com forums and under the Forum "Training" you'll find all the pics and videos on specific movements you'll need.
Thanks for the comment, Ryan.
Normally I'd agree with you 100%, but I'm going this route based on a couple of different reasons.
For one, I have very limited weight, and only a pair of dumbbells, I'm aiming for the simplest exercises I can do with what I have.
For another, I've read a lot recently about how sprint interval training is just as (if not more) effective than squats for lower body strength and endurance.
I may find that, after a month of this, I'm not going the direction I want to be going in, and I'll re-evaluate. I just think this will work for me right now.
But I've been wrong before!
Hey, Kev - I might have the thing for you. Hit me up via email or AOL (rtucker214)
Kevin,
Why do you want to go to maximum exhaustion? You have to train with specificity to reach a specific goal. So what are you looking for- Muscular endurance, hypertrophy or muscular strength?
Each one of these have different lifting reps, sets and loads. Let me know and I can help you figure it out. But you have to be specific to reach your goal.
As for sites here are a few:
http://www.criticalbench.com/exercises/exercises.htm
http://www.fitmoves.com/Video/Exercise%20Dictionary/Video%20Exercise%20Dictionary.htm
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
http://www.ptonthenet.com/programsassessments.aspx
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly
If you need more, you or Beck know where to reach me.
Remember lift with purpose and youll see awesome physiolgical changes:) I see sexy on the rise!
FYI, what Ryan said about doing compound moves verses isolation moves is right on target. It doesnt matter if you only have one set of dumbells its your exercise choice that he's speaking of. You get more bang for your buck with less time needed. If you want some suggestions just holla Kev!
Compound moves work larger muscle groups and require more joint movement. Build more muscle faster which means you have more lean mass and less fat. It is really the best way to go...
Just as an fyi, you can do squats with dumbells, they are just as hard as the barbell squats. Just hold them above your head and squat. Also, you can do walking lunges with the dumbells either at your side or above your head. I'd recommend doing the shoulder press while standing as well.
Do not train to exhaustion on every set. I repeat, do not train to exhaustion on every set.
You will do nothing but burn yourself out and expose yourself to injury. Not only that, but you'll hamper your results.
Sets should be hard but you should be able to complete them.
Also, not having much weight is no excuse. You can put together a weight set very cheaply. Like the other poster said, concentrate on compound, functional exercises. Things like squats, deadlifts, bench presses, vertical presses, and pulling exercises.
I don't know who told you that sprints would build lower body strength like deadlifts and squats, but they obviously did not know what they were talking about. If that were true pro football players wouldn't need squats, but if you go in any NFL weight room you'll see them all squatting their brains out because they work.
Isolation exercises were designed to correct muscle imbalances and craft proportions. Even pro bodybuilders built most of their mass with simple lifts.
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