Dumbbell Workout Handbook - Strength and Power - 100 Best Workouts for Building Muscle and Maximizing Gains

224 Pages·2019·2.75 MB·english

by  Michael Volkmar

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DUMBBELL WORKOUT HANDBOOK:
STRENGTH & POWER
Text copyright © 2019 Hatherleigh Press
All rights reserved. No part of this book may be reproduced, stored in
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ISBN 978-1-57826-774-3
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CONTENTS
DUMBBELL BASICS
Types of Dumbbells
How Dumbbells Can Support Your Strength-
Building Journey
Programming Progression
Nutrition and Strength Building
Conditioning and Recovery
THE WORKOUTS
Mobility Warm-Ups and Recovery
Core Stability and Strength
Size Workouts
Strength Gain Programs
Strength Circuit Training
Personal Record (PR) Sets
Power Workouts
Power Super Set Workouts
Size/Power/Reps (SPR) Workouts
Daily Size/Power/Reps (SPR) Workouts
Weekly Size/Power/Reps (SPR) Workouts
Sports Specific Workouts
Rotational Sports Workouts
Power Sports
Endurance Sports
Appendix A: Workout Resources
Appendix B: Uncommon Exercise Database
DUMBBELL
BASICS

TYPES OF
DUMBBELLS
T
here are so many different types of dumbbells to choose from,
and selecting the one that is best for your particular needs and
fitness goals can be difficult, especially for newcomers.
However, if you break things down, dumbbells fall largely into two
categories: fixed dumbbells and adjustable dumbbells.
FIXED DUMBBELLS
There’s nothing more traditional than a fixed dumbbell. Most people
who grew up using dumbbells are familiar with this type. These are
very easy to use for drop sets (moving to a lighter dumbbell after
failure with a heavier dumbbell).
The traditional fixed dumbbell has a fixed or set weight. You
traditionally see them in the majority of big box commercial gyms.
Hex and Round Dumbbells
Hex dumbbells, those with a hexagonal shape, provide the
advantage of not rolling away when you set it down. They require a
standard flat rack for storage. Round dumbbells, on the other hand,
can roll away and require a specialized rack. However, round
dumbbells offer more options in their use, so if you have the budget,
they are a definite value-add to your set-up.
When looking at fixed dumbbells, you’ll typically see them come
in either cast iron or rubber. Cast iron is the most cost-effective but
will rust over time, especially in a garage gym setting. Rubber will
protect your floor a bit more and resist rusting, but will also cost
slightly more.
We recommend:
The CAP Barbell Cast Iron Hex Dumbbell
CAP’s hex dumbbells come with a semi-gloss finish that helps
prevent rusting, and are made of high-quality, durable solid cast
iron. Their knurled handles also help to provide a sturdy grip
during workouts.
We recommend:
The Intek Strength Delta Series
These round dumbbells are made in the U.S., and use a self-
leveling face, meaning their weight increment denotation and logo
are always upright for easier reference. They have a solid