When it comes to training the chest to the maximal muscle mass and strength level, the dumbbell flyes is a very effective, easy and interesting exercise. It can actually be done in fifteen minutes of one training session, as an accompaniment of other exercises that constitute a single workout. This article basically guides you through the dumbbell flyes exercise, with an aim of improving the way in which you perform the exercise. The dumbbell flyes is easy to do, when you get the general concept. Just like you perform the bench press, the dumbbell flyes are also performed on an incline bench. The angle of inclination determines the level of difficult and can therefore be adjusted to the suitable level or to different levels during the exercise. Also, perform the dumbbell flyes on a bench at different incline angles helps you to ...

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The playoffs have arrived, and your team is in the mix! This can throw many bodybuilders into a tizzy. You want to sit at home and watch your favorite team slug it out in the conference semi-finals, but you don’t want to miss your training session. Here is a nice method for enjoying a moderately good leg and cardio training session while not missing a moment of your game! The only equipment you will need is a pair of 50 pound dumbbells and a little room to move around. Squats The recipe for the first quarter is simple. Squat for high repetitions with a 50-pound dumbbell in each hand. Watch the game while you do it. You’ll find yourself training longer and harder than ever before, because you won’t be noticing how painful the movement is, ...

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Barbell Rows are great – they are perhaps one of the most effective movements for piling the mass onto a bodybuilder’s physique. However, they do have the very distinct limitation of halting all effectiveness once the weight touches the lower abdomen. As you probably already know, the weight just can’t go up any further! To alleviate this limited range of motion, and to give your back a flexion point much higher in the movement, you should consider using bent over dumbbell rowing in your routine. Here are some tips for getting more out of your dumbbell rows! Lower your weight The first thing most bodybuilders are instructed to do by a trainer is to reduce the weight they are using for dumbbell rows by 20 to 40 percent. This is one of those movements where the feel being ...

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Of the most common equipment used in the art of body building, dumb bells are the commonest and one of the most effective. They are quite affordable, small in size and thus convenient for home gym, and are on the whole the single most useful tools in developing voluminous and compact muscles. All you need to start packing the muscles is the dumb bells or a pair of them with alternate weight, a chair or an exercise mat or just a carpeted area. The workout should be at least twenty minutes, for two non-consecutive days in a week. Try to make the drill to be a multiple of four repetitions on each side. The first two exercises should be done standing up straight, while holding two dumbbells at the sides. Then squat keeping the feet a little distance apart. Gradually, bend the ...

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If you have a well-developed back, then you already know the importance of barbell rowing. It’s essential for developing thickness in the upper back, and for lats that can best be described as ‘flaring’. Barbell rows are popular, but there are times when they are rendered ineffective because the bodybuilder uses too much weight, or allows their body “English”, or swing, to move the weight. Emphasis is taken off of the upper back muscles, and growth doesn’t occur as it should. Years ago a bodybuilding and health & fitness legend named Vince Gironda devised a new exercise which is still used today by bodybuilders seeking a well-developed back. This exercise is known as Gironda Rows, and allows the bodybuilder to lie completely parallel with the ground and truly stimulate the muscles of the upper back without ...

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Most bodybuilders end up using wrong or substandard training equipment in their workouts as a result of lots of equipment flooding the market with most of them being of second class quality. On the other hand, people have no time to search for that ideal equipment while other bodybuilders have a problem with affording the membership of affluent work out clubs, and walking across the street to a gym within your neighbourhood might not be possible. In such common dilemmas a home exercise kit is all one needs. But assembling a full operational gym at home is not like eating a milky chocolate. Lots of folks are intimidated into these important excursions by the absolute choices that are in the offing. Before making that important step into conceptualizing a fitness program, such issues as space, requirements of ones’ fitness, the ...

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One of the major limiting factors in home gyms is that most don’t offer adequate equipment for leg training. Using a standard adjustable bench, you can train chest to satisfaction with a large number of bench pressing movements. Back can be trained adequately using deadlifts and barbell rows, as well as T-bar rowing in a corner of the weight room. Shoulders are stimulated with overhead barbell presses. Biceps can be trained with barbell curls, and triceps are adequately hit with close-grip bench presses and barbell skull crushers. Mind you, the key word here is ‘adequately’. You’re not going to achieve a world-class chest workout without dumbbells and some cables, but you can adequately stimulate the region. If you have a set of dumbbells in various weights, you can improve your training efficiency greatly. Dumbbell side and ...

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We’ve all seen people in the dumbbell area at the gym who annoy everyone in the place thanks to their inconsiderate lifting behavior. Here are a few areas of concern regarding dumbbell etiquette. Make sure you’re following them! Dropping dumbbells Yes, there are going to be times when you may need to drop dumbbells. Maybe you have just completed eight insanely heavy repetitions of incline dumbbell press. The thought of sitting up with the dumbbells is probably fairly impossible at this point, due to depleted strength levels. However, you should never be one of those people who just drops the dumbbells from three feet off the ground without warning. First, you should notify those people working on the benches on either side of you that you will be dropping them at the completion fo your set. ...

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Q: I've been training for years now, and things have changed. We used to do stiff-legged deadlifts and it seems like no one does hamstring curls with free weights - only curls on a machine. What do you think of the following free weight ham routine? Stiff-legged deadlifts Walking lunges Good Mornings Lying leg curls with dumbbells (Two sets of each) A: Let's start at the end first. Why do dumbbell lying leg curls when machines do them better? And that's the point here - it isn't that free weight movements don't work for hams or any other exercise - they do. I am old school too, but I admitted a long time ago that many machines position you much more correctly, and remove a lot of margin of error from workouts, than you can. I would do the first three, along ...

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Q:  I’ve got a bad shoulder and can’t get the dumbbells in place for presses. Is there anything out there that can get them in place, as when they’re up there, my shoulder still allows me to go heavy? A: What you need is a pair of power lifting hooks. These contraptions will automatically put the dumbbells in pressing position, in the process eliminating the need for a spotter. If you’re not familiar with power hooks, it’s time you checked them out. They are simply hook on cradles that slip onto a bar when it is sitting on a rack (for instance, the bench press bar). At the other end are spring clamps that allow you to attach the hooks to a pair of dumbbells. You can thus load the dumbbells onto the hooks (which are made from ...

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