Thread: Dumbell's

Incline flyes and then straight into incline presses. Really get a good stretch at the bottom and contraction at the top.

Originally Posted by ALBOB

Incline flyes and then straight into incline presses. Really get a good stretch at the bottom and contraction at the top.

What do you think about a 2 sets of Inclined flyes super setted inclined press then two sets of flat flys and flat presses.

That sounds like a great ped workout to me. But I want to clarify that when I said flyes straight into presses I didn't mean with the same set of DBs. I work up to 65 lbs on flyes and then go straight into presses with 100s. Same would hold true for your idea. Use whatever weight you can for the flyes and then go as heavy as you can on the presses without sacrificing good form.

EDIT: Now that I look at it I need to add a thought. Your idea was four super sets. For super sets to be fully effective you need to make sure you get enough rest between sets. If not, you'll end up sacrificing form and won't really be hitting the target muscles. Also, you could end up with more of a cardio workout than an anerobic one. Super sets are a fantastic technique to increase the intensity of your weight lifting but, they need to be used sparingly.

Alright, I will try rest time between 1 1/2 Mins - 2 Mins. Also I can't do that much weight ,but I will do what I can without sacrificing form.

Originally Posted by ceazur

Alright, I will try rest time between 1 1/2 Mins - 2 Mins. Also I can't do that much weight ,but I will do what I can without sacrificing form.

Yep, form is much more important that weight. Weights are nothing more than tools used to work your muscles. Just like in mechanical work, you can't do a good job if you don't use the right tool. So forget the number that's etched on the side of the weights, just concentrate on working your muscles as hard as you can.

Also, along the same lines, don't get hung up on a specific number on a clock. If all you need is 1 1/2 - 2 minutes between sets, great. But if you need more, take it. Having said that, your Boot Camp prep will certainly benefit from you taking less time between sets. That will give you a better cardio/vascular workout. It's really up to you what you want to emphasize from day to day. Building muscular strength, take more time between sets. Cardio/vascular strength, take less time.

ALBOB, you da man..

Feel free to add more workouts ALBOB, since your the only one posting I'm just going by what you say.

I'm tapped out, those are the only two DB exercises I do. But if you're curious, I do have a thread over in the Online Journals forum. Just remember, our goals are completely different. I'm trying to add as much muscle mass as I can for the next month or so, then I'll go into a cutting phase in prep for bikini season.

That reminds me, I need to schedule that waxing session.

Originally Posted by ALBOB

I'm tapped out, those are the only two DB exercises I do. But if you're curious, I do have a thread over in the Online Journals forum. Just remember, our goals are completely different. I'm trying to add as much muscle mass as I can for the next month or so, then I'll go into a cutting phase in prep for bikini season.

That reminds me, I need to schedule that waxing session.

Mine is probably military press with DB's. I like to be able to control the turn of the dumbbell.

Originally Posted by ceazur

Feel free to add more workouts ALBOB, since your the only one posting I'm just going by what you say.

Originally Posted by Palmer.

Mine is probably military press with DB's. I like to be able to control the turn of the dumbbell.

Yes, don't free weights and more particularly DB's help build stabilizing muscles within the body?

Originally Posted by ceazur

Yes, don't free weights and more particularly DB's help build stabilizing muscles within the body?

That's exactly why they're better for overall strength building than anything else.


A technique you can use with ANY DB exercise is called "working down the rack". Do your warm up sets and then move straight to the heaviest weight you use for that exercise. Do your set then, with no rest do another set with the next weight down, then again with the next lowest weight. Keep doing this until you've worked down the entire length of the DB rack and are using the little pink ones. Yeah, you'll feel a bit odd sweating your ass off using puny little 5 lb DBs but DAMN, your muscles will be screaming.

This is a very high intensity technique and should be done ONCE in a great while. Trying to do it every workout will definitely put even the best trained person in an overtrained condition. Remember, you have to give your body the time to recover.

That's what I thought.

DB rows, Reverse flyes, DB Lateral raises, DB shoulder presses, Arnold press, DB bench presses, DB flyes, DB snatches, 1 Legged DB squats, 1 Legged DB deadlifts, Lunges, 1 legged DB calf raises, DB curls, DB 1 arm over head extensions, tricep kickbacks, shrugs, elevated pushups, weighted tricep dips (if your groin can take it)