Michael Volkmar - Dumbbell Workout Handbook, Strength and Power: 100 Best Workouts for Building Muscle and Maximizing Gains

Hatherleigh Press is committed to preserving and protecting the natural resources of the earth. Environmentally responsible and sustainable practices are embraced within the companys mission statement. Visit us at www.hatherleighpress.com and register online for free offers, discounts, special events, and more. DUMBBELL WORKOUT HANDBOOK:
STRENGTH & POWER Text copyright 2019 Hatherleigh Press All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the Publisher. Library of Congress Cataloging-in-Publication Data is available upon request.
ISBN 978-1-57826-774-3 All Hatherleigh Press titles are available for bulk purchase, special promotions, and premiums.

For information about reselling and special purchase opportunities, please call 1-800-528-2550 and ask for the Special Sales Manager. Cover and Interior Design by Carolyn Kasper 10 9 8 7 6 5 4 3 2 1
Printed in the United States Your health starts here! Workouts, nutrition, motivation, communityeverything you need to build a better body from the inside out! Visit us at www.getfitnow.com for videos, workouts, nutrition, recipes, community tips, and more!

T here are so many different types of dumbbells to choose from, and selecting the one that is best for your particular needs and fitness goals can be difficult, especially for newcomers. However, if you break things down, dumbbells fall largely into two categories: fixed dumbbells and adjustable dumbbells. FIXED DUMBBELLS Theres nothing more traditional than a fixed dumbbell. Most people who grew up using dumbbells are familiar with this type. These are very easy to use for drop sets (moving to a lighter dumbbell after failure with a heavier dumbbell).

The traditional fixed dumbbell has a fixed or set weight. You traditionally see them in the majority of big box commercial gyms. Hex and Round Dumbbells Hex dumbbells, those with a hexagonal shape, provide the advantage of not rolling away when you set it down. They require a standard flat rack for storage. Round dumbbells, on the other hand, can roll away and require a specialized rack. However, round dumbbells offer more options in their use, so if you have the budget, they are a definite value-add to your set-up.

When looking at fixed dumbbells, youll typically see them come in either cast iron or rubber. Cast iron is the most cost-effective but will rust over time, especially in a garage gym setting. Rubber will protect your floor a bit more and resist rusting, but will also cost slightly more. We recommend: The CAP Barbell Cast Iron Hex Dumbbell CAPs hex dumbbells come with a semi-gloss finish that helps prevent rusting, and are made of high-quality, durable solid cast iron. Their knurled handles also help to provide a sturdy grip during workouts. We recommend: The Intek Strength Delta Series These round dumbbells are made in the U.S., and use a self-leveling face, meaning their weight increment denotation and logo are always upright for easier reference.

They have a solid construction, using no welds or bolts, and features stainless steel heads to eliminate corrosion. ADJUSTABLE DUMBBELLS Adjustable dumbbells, as the name implies, allow you to change the weight of the dumbbells on the fly. There are several types of adjustable dumbbells, with the most common being loadable and selector pin formats. Loadable and Selector Pin Dumbbells Loadable dumbbells have weight plates added to a dumbbell handle (essentially allowing you to build your dumbbell). This allows you to easily adjust the weight while saving on space (compared to needing a full set of fixed dumbbells). They also allow you to perform goblet style motions.

However, your max weight will be limited with all but the most expensive sets. Selector pin models, by contrast, contain a set of weights and use a selector pin to adjust them. These are even more of a space-saver than the loadable dumbbells, providing the potential to keep a weight range of 5125-pound dumbbells in a 2x2 foot space. Changing weights is quick and easy, and the price per pound is much cheaper than fixed dumbbells. We recommend: The PowerBlock Pro Series This series offers sets in a variety of weights, including 32, 50, 90, 125 and 175 lbs. sets.

The 90 lbs. set in particular is very versatile, offer-ing a weight range of 590 lbs. per hand, and replaces sets of up to 18 dumbbells by virtue of its variable weight. The standard package comes with two 5 and two 10 lbs. handles, as well as a commercial stand. DUMBBELLS VS KETTLEBELLS While dumbbells are the focus of this book, kettlebells are another great way to add variety to any strength-training repertoire.

The thick U shaped handle of the kettlebell makes it easier to perform two foundational movements: the Swing and the Goblet Squat. The unique design also allows you to change your hand positioning midway through a move so you can perform hybrid lifts, like the Snatch, the Clean, and the Press. With all that said, the Dumbbell Goblet Squat can easily replace the Kettlebell Squat (unless you only have a set of Power Block dumbbells). And while the kettlebell is often the superior tool for use in performing the Swing, the end result still show the kettlebell to be a limiting, if fun and engaging, fitness tool. Most people in the gym are working towards losing fat, getting stronger and more powerful, or a combination of both.

T here are a ton of advantages that come from incorporating dumbbells into your daily workouts, separate and distinct from other weight-based or resistance training: Dumbbells require more balance than barbells or machines. T here are a ton of advantages that come from incorporating dumbbells into your daily workouts, separate and distinct from other weight-based or resistance training: Dumbbells require more balance than barbells or machines.

This increased balance requirement builds athletic performance and can lead to greater muscle fiber recruitment. Dumbbells require more muscular control than barbells, enhancing kinesthetic awareness (awareness of our bodies in space). Dumbbells allow unilateral training (training one limb at a time), which increases core stability for athletes and can improve on any muscular imbalances created by the lifter.