![]() ![]() The difference this makes is everything for really growing our muscles. We’ve slowed the movement, changed the angle to enhance the stretch, upped our time-under-tension, and added more volume. Now, instead of your usual five to ten reps, do this fifteen to twenty times. Lower them down slowly, forcing even more time under tension. We’re targeting our chest, so bring those dumbbells out a bit wider to stretch the pectoral muscles (both stretching and contracting are key for hypertrophy).ĭrive the dumbbells up and stop before your arms are fully locked out. Lay on the bench with the dumbbells by your side. The key here is to not fixate on the amount of weight we’re lifting and focus more on what’s really important: how we’re lifting the weight. We rep it out until we’re fatigued and maybe grow slightly stronger but never yield the primary benefit from the time we’re putting in. Let’s look at an exercise like the dumbbell bench press.Ī natural instinct for most of us is to lift the heaviest weight we can for somewhere between five and ten repetitions.īut we never really connect with the muscle that’s targeted in this movement (the chest). Maintained constant tension on the working muscle by doing partial reps.įocused on feeling the muscle I was targeting doing the work (mind-muscle connection).Īfter six weeks of training this way, I found that connecting with the muscle you’re targeting is far more important than just lifting heavier and heavier. Increased the volume by adding more reps and sets in each workout. Isolated the muscle group I was targeting by making it nearly impossible for other muscle groups to assist the movement. This is what I did to grow muscle with only dumbbells: I wrote down everything I did and put the workouts into a 6-week program. Looking back on the days I trained with this guy, I adapted his training style in my home gym during my quest to build muscle while the rest of the world got smaller or fatter. Progressive overload is not always the best way to grow muscle. ![]() ![]() He explained to me that using lighter dumbbells, with higher reps and a focus on maintaining tension on an isolated muscle was the way to experience growth on another level.Īnd he was right. And he had more muscle on him than the rest of our group combined. One guy I used to train with never touched a weight heavier than a fifty-pound dumbbell. More stabilization and muscle activation.Ĭorrects imbalances with unilateral training.īetter for rest-pause sets, drop sets, and angular changes. ![]() These are the benefits of training with dumbbells: ![]()
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January 2023
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