i think i have reached my first stalling point..need advice

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Dr. Zoidberg
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Post by Dr. Zoidberg » Wed Sep 17, 2008 8:26 am

Thanks for all the input everyone. I'll let you know how I make out.


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Dr. Zoidberg
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Post by Dr. Zoidberg » Wed Sep 17, 2008 11:42 am

So I've been reading through some of the basic routines as you all suggested. Now, I primarily work out at the fitness center at my workplace. We have dumbbells but no bars. Is there any issue substituting squats or split squats with dumbbells in place of the regular squats? Same question goes for the deadlift, any issues doing that with dumbbells instead?

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stuward
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Post by stuward » Wed Sep 17, 2008 12:10 pm

You can get an effective workout with just dumbbells. You can get an effective workout using just body weight. It's just a factor of what works best.

Squats and deadlifts with dumbbells are fine but there are some differences. Starting from the floor, you are probably lower than most people can go safely. That means you might have to prop them up on something. You have to use dumbbells heavy enough to be challenging. Few gyms without barbells have dumbbells greater than 50# or so. That's not enough for anyone other than raw beginners. Therefore you need to do some sort of single legged exercise. That's fine, but it means a little more planning is required. You also never get the whole body experience of a heavy deadlift or squat. Mind you, step ups holding heavy dumbbells will blast your legs very well one at a time but your back will never experience the feeling of supporting a huge weight. That's something you can't duplicate with a machine or dumbbells.

Using the directory on this site, have a look at the following exercises for legs:
http://www.exrx.net/WeightExercises/Qua ... tepUp.html
http://www.exrx.net/WeightExercises/Qua ... Lunge.html
http://www.exrx.net/WeightExercises/Qua ... Squat.html
http://www.exrx.net/WeightExercises/Ham ... dlift.html

Consider also push presses and push jerks with dumbbells. Many of the power exercises can be done with dumbbells.
http://www.exrx.net/Lists/PowerExercises.html


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