aNITA liTtnsLaVLaS axaduoisas INSICA Z i0 0 P n6 2 ,E C 9 C L i2 D IP O W A TANaS BD es ien |— - || oo yr a se | ar ]Te ee ee 0ee neeeb eeheoRO 5 ales tam reem reC ee la PCCP )ede dP ee ee .reieaeey r|4 | Lie] COMPLETE GUIDE TO Le] : DUBBELL Lye] TRINING ILELXUFESURTLCRLIAYSTEESD WEEKS9-12WORKOUTG WEEKS9-12WORKOUTH | INSIDE : i 4 A PY en ae KelseyMedia,TheGranary,DownsCourt MANAGEMENT KelseyMedia2020 allrightsreserved.Reproductioninwholeorinpart YaldingHill,Yalding ChiefExecutiveOfficer:SteveWright isforbiddenexceptwithpermissioninwritingfromthepublishers,Note Kent,ME186AL ChiefOperatingOfficer:PhilWeeden tocontributors:articlessubmittedforconsiderationbytheeditormust Tel:01959541444 ManagingDirector:KevinMcCormick betheoriginalworkoftheauthorandnotpreviouslypublished.Where DirectorofRetail:SteveBrown photographsareincluded,whicharenotthepropertyofthecontributor, EDITORIAL HR&OperationsManager: permissiontoreproducethemmusthavebeenobtainedfromtheowner Editor:KatherineWatt CharlotteWhittaker ofthecopyright.Theeditorcannotguaranteeapersonalresponsetoall Words:JonLipsey&NickHutchings KelseyShop:shop.kelsey.co.uk/gfs lettersandemailsreceiveTdhe.viewsexpressedinthemagazinearenot Subeditors:JulietGiles, BackIssues:01959543747 necessarilythoseoftheEditororthePublisher.KelseyMediaacceptsno JoMattock,GarethBeach liabilityforproductsandservicesofferedbythirdparties.KelseyMedia Photography:TomMiles PRINTING:Pensord usesamulti-layeredprivacynotice,givingyoubriefdetailsabouthow Model:ShaunStafford wewouldliketouseyourpersonalinformation.Forfulldetails,visitwww. ArtEditor:MarkHyde DISTRIBUTIONINGREATBRITAIN kelsey.co.uk,orcall01959543524.Ifyouhaveanyquestions,pleaseaskas Marketforce(UK),2ndFloor,5Churchill submittingyourdetailsindicatesyourconsent,untilyouchooseotherwise, ADVERTISEMENTSALES Place,CanaryWharf,LondonE145HU, thatweandourpartnersmaycontactyouaboutproductsandservicesthat [email protected] Tel:02037879001 willbeofrelevancetoyouviadirectmail,phone,emailorSMS.Youcanopt 01233228752 outat ANYtime viaemail:[email protected], DistributioninNorthernIrelandandRepublic PRODUCTION ofIreland. NewspreadTel:+353238863850 Whileeverycarewastakenduringproduction,thepublisherscannotbe PrintProductionManager:GeorginaHarris heldresponsiblefortheaccuracyoftheinformationoranyconsequence PrintProductionController:KellyOrriss arisingfromit.KelseyMediatakesnoresponsibilityforthecompanies AdProductionManager: advertisinginthisbook.Thehealthanddietinformationpresentedin AndyWelch-01233220245 (C4 KELSEYmedia thisbookisaneducationalresourceandisnotintendedasasubstitute [email protected] forprofessionalmedicaladvice.Allpricesandsourcesofproductsor servicescorrectattimeofgoingtopress. COMPLETE GUIDE TO DUMBBELL TRAINING 3 | A word from the editor... fyou wantsignificant results can get intojaw-dropping shape fat. You could choose to develop in the gym, then it actually in a matter ofweeks. the explosive powerand stamina works betterto keep things ofan MMAfighter, boost leg simple.And workouts don't WHAT'S IN THIS BOOK strength forcycling, and more. get much more simple, or This guide tellsyou everything effective, than with that most you need to know abouttraining There's also a three-month - basic pieceofkit thedumbbell. with dumbbells, whetheryou're plan involving three 40-minute new toworking outoryou're a workouts a weekthatwill strip Dumbbells allowyou to perform seriousgym head.As such, it away blubber and build lean, an almost unlimited number of startswith a chapter explaining hard muscle. moves. Theytake up next to no the basicsofweight training. room in your house and you can Last but by no means least, the buy a decent pairfor as little as You'll then find variousworkout comprehensive form guides 30. The bottom line isthatwith options fora variety oftraining section will make sure you know nothing more than this book and goals and sports, from building howto execute every move and a good set of hand weights, you a specific body part ortorching achieveyourgoals. NI oNIS | INTRODUCTION TOTAL BODYPLAN Whytrainwithdumbbells? 5 Thissection containsa12-week programme designed to packon lean muscleand leaveyou Howtodotheseworkouts stronger, fitterand looking athletic Preworkoutwarm-up Layingthefoundations 38 Postworkoutwarm-down 10 Startthe muscle-building processand prepare your bodyfortheworktocome WORKOUTS Addingmuscle 41 Bodypartworkouts 12 Fourweeksofbigcompound movesthatwill Thesedumbbell routinestargetspecific body provokeseriousgrowth partsforimpressivegains Strippingawayfat 45 Combinationworkouts 18 Thefinal stage useswhole-bodycircuitstotorch Progressiveworkoutsthatwill build all-over bodyfatfora ripped look muscleand burn bodyfat FORM GUIDES Sportsperformanceworkouts 28 Grab thedumbbellsto improveatyour Detailed intructionson thecorrectwayofdoing chosen sport, including MMA, rugby, crossfit morethan40dumbbell movestoavoid injuryand and cycling getthebesttraining effect 49 SS 4 COMPLETE GUIDE TO DUMBBELL TRAINING | hehumbledumbbell could beall you need towhipyourselfintothe bestshapeofyour life.That being said,ifyou don’t knowhowtouse yourdumbbellseffectively,they’re justcumbersome lumpsofmetal. Byusing this guide, however,you canmakesurethatthese lumpsofmetalaretransformed into powerful fitnesstools. Theadvantagesoftraining with dumbbells are many:they're incrediblyversatile,you can use - them totargetany musclegroupand aswell asgivingyou agreat-looking body- they provide balanced gains.That's becausewhenyou hold one ineach handyou havetocontrol theirmovement completely,ensuring thateachsideofyour body doesanequal amountofwork. They'realsooutstandingvalue,witha basicset costing as littleas30. What’s more,you can use them forvirtuallyanygoal,whetheryou'reaiming to increaseyourmusclesizeortrimyourwaistline. So, beforeyou getstarted, turn overfora quick guidetostructuringyourdumbbell programmeto getthe resultsyouwant. GUIDE TO DUMBBELL TRAINING 5 '<COMPLETE | * How to these workouts do Follow our guide for a simple journey to great gains ‘ouwon'tgetoptimum resultsifyou startworkingoutwithout knowingwhatyouwant toachieve.Or,whichexercisesworkbest,or howyou'll dothem. Ifyouwantto reachyour - - workoutaimswithoutfail,you needtodecideon and stickto aspecificprogramme. Andtodothatyou needto understandthe keyvariablesinvolved in howyou perform eachdumbbell exerciseandthus howyoudesignyourworkouts.The mainvariablesare repetitions,sets,tempo, restand frequency. Here’showtheyaffectyourtraining. he numberofrepetitions, The numberofsetsyou Thespeed atwhichyou orreps,you perform of perform should linkdirectly completeeach phaseofa eachexerciseaffectsthe tothe numberofrepetitions repplaysa partinitseffect. othervariables. It’s also the you do. In general, the two To maximise strength and ariablewith the biggest should be inversely related, size gains, your muscles impact on whetherthe main so the more sets you do, should be undertension for goal ofyourworkout is to the fewer reps you should 40 to70 seconds in each set, develop muscle strength, perform and vice versa. provided you're not using size or endurance. Studies showthat the low repetition ranges.This - A low number of reps in most effective length of causes you to use anaerobic - the one to seven range is a workout is around 45 energy,which produces best for building strength. minutes. After that, your lactateand prompts the Eight to 12 reps is best for training efforts can be release oftestosterone adding muscle mass. Then counterproductive, because and growth hormones. 3-20 reps will develop testosterone levels drop To placeyour muscles muscle endurance. and stress hormone levels undertension for long These are on a spectrum rise. So ifyou include a high enough, take one second to rather than in self-contained number ofexercises in your lifttheweight, pause, then blocks, however. Whether workout you may need to takethreesecondsto lower it vou perform three or seven reduce the number ofsets. The reason totake longerwit repetitions ofan exercise, Ifyou'revery new to lowering it isthatsizegains for example, itwill still training, you maywant to are best madeduring this have a strength-building considerdoing one ortwo eccentric (lowering) phase. effect. But, doing seven sets ofeach exercise to Some exercises, however, repetitionswill have more getyour muscles used to such asthesnatch, must be lofa size development than the movements without done quickly becausethey performing three repetitions, overstressing them. Asyou need explosive movements because it’s closerto the size- improve, you can increase to lift weightthat’s heavy a m Wem Rel Mey) e Berea CCR) a mee laa tsrVara s ke ao eaelkcdice e181, SELECTINGAND ORDERING EXERCISES bad [on f MUM iilesmolmuols Clelemele Decidingwhichexercisesyou DO DIFFICULT MOVES voFoRSledRY-T) @EMEL Cihmod oy) should performdependson FIRST AND EASIER Tavalecslarencte monmols@-lalemrcleahlgl whatyouwanttoachieve.The MOVES LAST eredarisitani-1saab)atomelolerellallen sampleworkoutsinthenext You should complete large ifoym dalei-muidameles aN aS chaptergiveyouexamples muscle group moves, such as idat-)mYolemolojakmal-\-10 Komtiea]4 ofhowtoselectexercises squats, at the beginning ofyour Mm mX-\V-1amele NAMA -1-1 ke Rct=1—) accordingtogoals,such workout to ensure thatyou fo]=t-] al€=1-10]|e Deli atemlel-1AN-1-1a) asdevelopingaparticular maintain good form and that iWala-tow- TaleMmih,MYe) colon ice] bodypart,losingfator yourcore isstrong enough to WU=i-1.@c]aleef]ellel-B-10 aire [-lalm increasingexplosivepower. stabiliseyour body. Easier lifts, Olal-maaliale maar-leciarelelie, Structuringyourworkout such as biceps curls, should ivayalel-Jalex-Maal-m(-iTca-levneme) properly is important because be done later in theworkout. [6 ele acx-ss-1elated al Eve) ameI) differentexercises place Niela colelcmveleme-melellaremyAVanK-1a differentdemandsonyour SAVE CORE MOVES rs aY-[eMiUl| paoleteha-1(-eo-)1a MAVele| body.Thefollowing guidelines UNTIL LAST \AAlci-te N=) (-y-imetoi atoll go) will help you maximise muscle Similarly, ifyou perform the acm eY-1AN.-1-1ad al -Mal->.@melal-Mielmelelg growth and strength gainswhile moves that are designed faaleiell-\-mnema-tele)\U-lar-lalemelKeli] also minimising yourinjury risk. to strengthen yourcore ijage)ale|-Tmnat-1al e\-1ke]4-Mal ince) muscles too early in your e| icolele|-wolau-W oy-lau(ole) (-la@elele\\m or-la) DO BIG EXPLOSIVE workout regime, you'll iTam-y-1elamY\"(olg colelam Zelel aat-\’me\- MOVES EARLY IN fatigue these muscles. r1e) (kom ne-llamaat-mre)ile\uulate mel-\y] YOUR WORKOUT Then,when you come to tm olUmY ola @-Meliii-)-lalmel-lam Explosive exercises, such do big dynamic lifts such as pNeololaalaatelamaaleit-1<- as the jump squat, are very lunges,which call on your mn alialdialem aat-maale)c-m\cele| demanding so they need to core muscles tostabiliseyour VolcaolUlamdal-Maalelc-maalelelllt-la be performed when you're movement, they may not Voll el-tere)aal-m lamr-(ola me) relativelyfresh. Do these beableto provide adequate Walik-mceleMe=mc--1alate mmalel malic moves early in yourworkout support for the move. Aswell Wold-dlale melheamidali-maalepsved[-1°3 and before simpler moves, as losing form, this could also fol-im oliele|-1em LmVelUR-iac-R 010g such as triceps extensions. increase your riskof injury. galescel(-s-¥ol-1ke]4-M Al Mal-[onr| rolaY-]alex-m Keme-]ey-11mNalt-aaal-\aer-1e\—) ro-1ane-lialiale Maudal-14-mcele cet-) mM raalekvoi-maat--ice-late mi-1-) Ml-14acer[-lo1n SYolgal-Waalelie (-Me]geio0f]: al-1 i=)<-molalel-]aidal-lame) 4 65 inom a-1xo\,-1 M-1ae|-1ae]cele]<9 om maida fex-Tamtelelalht-mnalecs- r=)i altelamel-1ae%k--Jl4e1 [Mekme imui Kelamaale vel(Mile)-ce-16Ledalr-1) ay-laali4alale -yaaal-\ Ma-xe)1a iday-Tamcce)aal-e-)aar-)i(-valaale ciel(=) o-ya-e al-Mehor-e folcole) lol aW--Ra | 8 COMPLETE GUIDE TO DUMBBELL TRAINING | r4 | Pre-workout | Lie] Le] : warm-up Lye] Get your body primed and ready for muscle growth with this quick pre-workout warm-up hewarm-upispartof workoutmost a little bit morewith each repetition,which prepares a men are likelytooverlook.You might your musclejointsand nervesfortheactionsthey're wanttogetstraight intothelifting,but aboutto perform. warming upisessential forraisingyour Theydifferfrom staticstretches (see p10-1)), core temperatureand preparingyour which shouldn't bedone beforeaworkout.A musclesfortheworktocome. study published inTheJournal OfStrength And Dynamicstretchesasdescribed belowwill target Conditioning Research found that pre-workout the musclesyou're going to useduring theworkout staticstretches reducethe poweravailabletoa sothey're readyforlifting. Dynamic stretches involve muscleduring theworkout. moving continuously, placing the muscle undertension WARM-UP DYNAMIC STRETCHES Doten repetitionsofeach ofthefollowing stretches, alternating sideswith each repwhereappropriate. Startgentlyand aim toincreasethe range ofmotion with each rep. LUNGE WITH REVERSE FLY 1 Stepforward and bendyour knees. e@ @ Spread arms wide.Alternatesides. 2 SQUATTO REACH Squatdownwithyour backstraight. @ Stand upand raiseyourarms. 3 WOODCHOP @ Start inasquatwithyour arms outsideyourthigh. @ Bringyourarms upandacross your body,alternating sides. COMPLETE GUIDE TO DUMBBELL TRAINING 9 | Post-workout warm-down Do the following stretches after a weights session to increase your flexibility and speed up your recovery fteryou'vefinishedyourworkout, Get into the positions belowand allowyour spendfiveminutesdoingsome musclesto relax.Asyou place pressureon a muscle gentlecardio,suchasjogging,to you should beable tofeel it relaxing and lengthening. bringyourheart ratedown.Then, You canslowly increase the pressurethroughoutthe performthefollowing stretches, duration ofthestretch butyou should neverforce paying particularattentiontothosethattarget or‘bounce’the muscle becausethatcandamage it. themusclesyouworked duringyoursession. Hold eachstretch for between 15and 30seconds but ifyou feel any pain,stop immediately. 1CALVES Takeastepforward and pressyour back heel down tofeel thestretch 2QUADS 3HAMSTRINGS inyourrearcalf. Holdyourankle Keepyour legsas and pushyourhips straightas possible forward tofeelthe and leanforwardto stretch inyourthigh. feel thestretch inyour hamstrings. 10 COMPLETE GUIDE TO DUMBBELL TRAINING |