Will Dumbells Only Work/Be OK?

[Rivalsock]

Hi - I'm new to the forums to I apologize if I am asking newb questions everyone is sick of answering. Anyway on to my question(s):

I have decided now that since I have finished college and my activity level has dropped that I need to be more proactive about staying fit. I was blessed with a high metabolism so I have been able to eat more or less what I wanted and stay at a constant weight with little work. (~170lbs for a 6 foot 2 inch 23 year old) So I only have a little extra fat around the midsection, but not much.

My goals with a weight training program would be to gain some muscle mass in my upper body and add some overall definition for the entire body. I don't need to have chiseled anything, just a healthy look.

I was planning on getting some adjustable dumbells (powerblocks or ironmasters, leaning towards the ironmasters), a decent bench (any suggestions?), and a ball. I have been honest with myself and decided that a gym membership would be worthless as I would not use it, where-as dumbells in my apt would be readily accessable.

Also, if it matters at all in Oct/Nov/Dec sometime I will be beginning a 8+ month training program to help achieve a personal goal of completeing an Ironman by the age of 25.

My main question is this: Would the dumbells/bench be enough to add upperbody mass/definition was well as provide a workout for the lowerbody? You can assume I will pay a little more attention to what I eat, but I doubt I will micromanage everything, I can see myself keeping a journal for a while just to see what needs to be changed, but not continuing with it at all (the journal that is).

Another question is: are there any excersices anyone would recommend for a dumbell only routine, focused initially on adding muscle mass? I have read that the lower back can be tough to get with just dumbells.

Lastly, anything else I should consider? Jump Rope? Certain foods in specific? etc? I know some are going to say a rack/barbell for squats but I don't have the space for that and will probably have to settle for some form of 1-leg squats with dumbells.

Any responses would be greatly appreciated, please let me know if you need more info from me. Thank You in advance.

[inurb]

That's what I do. Dumbell only workouts. With the exception of squats, lef presses and machine cable rows. Dumbbells are great and I think you will see some great gains. If you lift heavy enough weight and take in proper nutrition you will build muscle.

[chicanerous]

You can do dumbell squats, lunges, calf raises, and deadlifts for your legs as a beginner as you probably don't have enough strength that you cannot work inside the range of a good rack of dumbbells.

If you do one leg squats, make sure to do the same amount of reps with each leg. Start with your weaker leg and do no more with the stronger leg than you can with the weaker; if your legs are equal (usually they are) than just remember not to force a rep with one leg and forget to with the other, always strive for equality.

Check out www.exrx.net to get exercise ideas or look through the forum for exercise routines, make sure to read through the threads so as to get the final routine as we have often modified the routines people have posted to make them more effective.

[MGB]

I agree with Magnum PI....I use primarily dumbells, both hex and olympic (adjustable as you say). You can get over 100lbs on an olympic dumbell.

I haven't used them yet but am going to get set of power hooks (http://www.musclemaxx.net/dumbbells/power_hooks.htm) so I can do dumbell bench press with more weight.

[chicanerous]

Originally Posted by MGB

I haven't used them yet but am going to get set of power hooks (http://www.musclemaxx.net/dumbbells/power_hooks.htm) so I can do dumbell bench press with more weight.

*Ick* What's your reasoning behind this? There's no reason why you should need those to use more weight. I'd strongly discourage you from using them.

[HobbesAB]

Reason to get power hooks? Safety comes to mind. If you want to go heavy on DB Bench Press, then those power hooks would provide great peace of mind.

[chicanerous]

Originally Posted by HobbesAB

Reason to get power hooks? Safety comes to mind. If you want to go heavy on DB Bench Press, then those power hooks would provide great peace of mind.

Unless you use a cage or have a bench that can lower the barbell abnormally low: if the picture is accurate to the length of the hooks, then the hooks aren't long enough to stay over the barbell bar throughout the entirety of the lift. If you get stuck at the bottom of your lift, you can't raise them high enough to rerack them, and the hooks then become a hazard in unloading the dumbbells.

I work above 90% of my one-rep max with DB Bench Press. With the proper unloading form, even if you are stuck at the bottom of your lift you can still unload them, and if not you can dump them.

I don't know what range of motion you use, but I bring the dumbbells so the bottom of the weight lightly touches the side of my pecs.

But do as you will.

[MGB]

Chicanerous -- I agree, I bring dumbells almost that low. The hooks just help you get the weight in place. Especially with the olympic dumbells, there's no convenient way to get myself on the bench and then get the weights into position. I have liternal bruises from setting the weight on my legs. Also, the hooks aren't supposed to stay over the barbell...you're supposed to lift them off the barbell. Here's a better pic....

http://www.iartonline.ca/articles/pr...PowerHooks.pdf

[chicanerous]

Originally Posted by MGB

Chicanerous -- I agree, I bring dumbells almost that low. The hooks just help you get the weight in place. Especially with the olympic dumbells, there's no convenient way to get myself on the bench and then get the weights into position. I have liternal bruises from setting the weight on my legs. Also, the hooks aren't supposed to stay over the barbell...you're supposed to lift them off the barbell. Here's a better pic....

http://www.iartonline.ca/articles/pr...PowerHooks.pdf

Ah, that makes sense! You've reminded me of one of the reasons I hate and stay away from olympic dumbbells. Keep up the good work!

[MGB]

I hated them too, but have gotten used to them. It's nice to be able to quickly adjust weight....but, man, they are long. I use hex for standing bicep....no way to use olympic unless you're doing Russian curls.