DB Program
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
I realised that the Sticky doesn't have a DB program in its recommendations.
I have two pairs of DB's and a pullup bar. What's the best program out there? Preferably something based on the same principles as SS without trying to imitate SS with DB's, because I don't believe that's possible or efficient.
>>35741477
Joining the gym with all the necessary equipment would be a good program, OP.
Don't waste your time trying to build muscles at home with just a pair of pussy weight dumbbells.
Here's what I sort of do, after many variations:
>military presses 5x5 with attempts at going higher in reps with each new set
>French presses 5x5
>rows
>pushups 5x10
>chinup 8x5 negs
>shrugs
It's all 5x5 when not specified.
>>35741477
you can do
DB press and incline
DB shoulder press and arnold press
DB rows
goblet squat
lunges/reverse lunges and bulgarian split squat
tricep pullover
>same principles of SS
>dumbbells
sorry, mate
but db training have the same weakness as bodyweight training
once you're pushing your limits, it becomes hard to progress properly
with barbells, you just add weight easily in small increments
this is harder with dumbbells, you'll run out of weight to add on (you'll get too strong for the set) or you have too large a gap to progress properly
>>35741477
I used to think like you anon.
Don't do it. You won't make gains. Just go to the gym
>>35741538
>DB press and incline
I don't have a bench. Floor presses aren't that good, I heard. Any point in doing bench presses if I haven't maxed out on my pushups yet? I assume they're the same muscles.
>tricep pullover
Is that a French press?
>>35741574
I'm painfully aware of that. I do want to get a BB ASAP, but I'm short on cash for now. I just watch Rippetoe teach the Art of Manliness guy how to do everyone of the exercises. Every night, as I cry in front of my protein-rich meal made of eggs and meat. My jar of brotein powder is empty and I use it to collect the tears.
I'm considering going to the guy and ask homos if they'd pay to fuck my ass. I'm straight so that may work.
>>35741735
Wary of floor presses, I instantly got bicep tendonitis in both arms after my three first sets ever. The weight was only like 14kg, I could easily DB press 24kgs for reps when on a proper bench. Maybe muh acromion anatomy is just weird, Idk...
>>35741538
No chin ups?
You can replace the big compounds for the most part
>goblet squats
>lunges
>rows
>ohp
>pullups
What you're missing now is bench so you need to do isolations
>tricep extension
>dumbbell fly
You can run a simple split based on those or Sean's stripped 5x5
>>35741735
google tricep pullover. it works chest and tricep. you can do it standing. tho I prefer doing it on a bench can get some lats action that way also.
if you don't have a bench, than just focus heavily on standing shoulder press.
>>35741828
Sorry I just adding DB stuff. Of course he can do chin ups.
Legs will be difficult. Anyway, what I do is
DB bench press
DB shoulder press
Skullcrushers (on the floor or on the bed)
Chest flies (on the floor or on the bed)
Lateral raises
Pull-ups
Chin-ups
Bent over rows
Bicep curls
Reverse flies
Obviously in a Pull/Push scheme.
>>35741897
>if you don't have a bench, than just focus heavily on standing shoulder press.
I realise I can do military presses more easily, and while I know easier doesn't mean better, my elbows are taking a toll with shoulder presses. I used to do both exercises but was told they were too similar.
Which should I keep doing?
>>35741917
>Legs will be difficult.
That's OK, my knees have been fucked by 15 years of sitting at my computer not doing shit, so my hamstrings are short as fuck and force my kneecaps into my other bones, which causes pain at the slightest effort. I'm working on that every day with flexibility exercises, in hopes to be able to squat without pain.
I start chin ups and basically following Scooby's plan. Doing negatives for now. I've only done 3 sessions of chin ups.
>>35741477
Fuck dumbbells.
>must increase total load in 10 lb increments
>increased lever arm stress on the shoulders
>leg workouts now depend on arm strength
No, just no.
>>35741746
>but I'm short on cash for now
6 foot straight bar is $20 at most sports stores
Clips are like $5
You seriously don't have $25?
>>35741995
what kind of trash gym do you go to where the DBs dont go up in 5lb increments?
>>35742034
Total load = load on both arms = two dumbbells
You can increase the total load on a bar by 5 lbs, but you must use 10 lbs for dumbbells.
>>35741995
I have 0.5 kilo increments personally. It's way enough.
>>35742024
>6 foot straight bar is $20 at most sports stores
>Clips are like $5
If it's that cheap, it can't be good. Quality costs money, I'm saving up for a good bar.
>>35742024
>You seriously don't have $25?
Right now, I have negative money, friend.
>>35742064
>>35741918
watch their videos https://www.youtube.com/watch?v=L025ywVeAsc
they do some db stuff and barbell.
>>35742073
My assumption is that you are just starting out and already have one inch plates (because your picture has adjustable dumbbells).
If you want a true "quality" bar, you'll need an Olympic bar and Olympic plates.
Most sports store bars are rated at 200 lbs of plates. Since the bar is about 15 lbs, that gets you to 215.
The NFL tests bench at 225 for reps, so the cheap bar will get you 95% of the way to pro status athletic benching.
Also, if you get your "press" to that weight, you will be considered a beast.
Not OP, but can anyone recommend a fully body workout based on DB and pull up bar exclusively?
Like, an actual program, not just recommendations for exercises to do.
>>35742142
>My assumption is that you are just starting out and already have one inch plates (because your picture has adjustable dumbbells).
Somewhat wrong. I started about 2 years ago with DB but had no clue what I was doing and gave up shortly. I started again but did a circuit for 7 months. I made gains so I was convinced it worked well.
For the past month or so, I've been doing sets using my DB and I've changed my routine to do more pulling and less pressing.
>If you want a true "quality" bar, you'll need an Olympic bar and Olympic plates.
Yes. I have the bar I want in sight, just not the money.
>>35742065
That's cool, but you could still argue that a full bar would be better. The bar will always load in smaller increments than the dumbbell equivalent.
>>35742184
Saved. I love ghetto equipment.
>>35742177
Well, how much can you dumbbell bench press for 8 reps?
Your current left weight, should determine weather it is worth saving for a fancy bar or going for a cheap one.
If you are pretty far from the capacity of a cheap bar, you should just get the cheap one.
Also, consider that a standard Olympic bar is already 45 lbs.
>>35742207
We should go back to globe barbells filled with sand.
>>35742229
>Well, how much can you dumbbell bench press for 8 reps?
I haven't really tried that one much.
I usually shoulder press around 9 kilos per DB.
I am aware a BB is 20 kilos. I still wouldn't want to spend money on cheap stuff. I've always wanted an oly and do SS, no compromise there.
>>35742249
Or water.
No OP but...
>>35741506
>>35741574
>>35741575
>>35741995
"hurr BB its better"
"durr go to a gym"
"just buy a BB xDDD"
"According to my biased approach you can't build muscle by any way but my way"
Fuck all that shit, just answer the fucking question already... There are tons of reasons why someone would need something like a DB program.
I live in a third world country and I cant spend 1/4 of my salary on a gym subscription or spend the salaries of 3-4 months to buy all the equipment that would be efficient. I also live in a 2 rooms apartment so even If I could buy that stuff I don´t have the space.
But I have some old DBs and plates and a DB routine could work for me. I don't want to be zyzz or Arnold, I just want some muscle and a 6 pack.
Please, PLEASE post a DB program.
>>35741477
>>35742274
Dude, your currently at 19% of the full capacity of a cheap one inch bar...
>>35742389
Dumbbells need more symmetrical plates than barbells, which waste money.
Also, changing the weights takes longer.
>>35742448
I don't want to waste money is all. Also, buying anything less than what my goal is will feel like a failure. I want to be happy when I get my first BB. It must look like a cock of steel, no homo, that I will feel excited to get my hands on. It matters to me.
>>35742415
Discuss this.
Right off the bat, I dislike that you work out 5 days in a row. Don't bother telling me "it's not the same muscles", because it is in many cases.
>>35742479
>Dumbbells need more symmetrical plates than barbells,
what?
>Also, changing the weights takes longer.
sorry, what?
DB are most practical in almost any way:
you dont need any equipment (maybe a bench, but you can use 2 chairs and a piece of wood and there you go), you can change the plates easily because they are lighter, you dont need a room just to workout, almost all exercises need less attention to the technique, all exercises work the stabilizers more...
The only cons they have is that you cant put a shit ton of weight.
>>35742596
This is all true but I still want BB eventually. You can't deadlifts or squats efficiently with DB's and I want a good lower body too. For now, with bad knees, DB's are fine, but once I am ready, I will need BB.
>>35742577
I think its a troll routine...
I will go with something like:
A:
Squat 3x8
Lunges 3x8
OHP 3x8
Rows 3x8
Pull/chin-up 3xF
B:
Squat 3x8
Lunges 3x8
Bench 5x5
Flies 3x8
Dips 3xF
AxBxAxx
BxAxBxx
Or something like that. Thoughts?
>>35742630
What are your goals? Being strong and have muscle o just having muscle? Because you dont need to squat 1 rep of 200 kg to have nice legs. That is its just one way (sure, the most efficient and straightforward) but not the only one.
>>35742663
This is close to what I do, except I only have one work out.
I just have pushups as well. I'm weak, I do girl pushups, from the knees, but I made major progress. Originally. I could barely do 1 girl pushup, I used to do them on a bannister. I can do 5 classic pushups, maybe more now, but my elbows suffer from them, so I'm increasing reps on girl pushups for the meantime.
Is there enough pulling in your routine?
I intend to do chin ups on every work out. Lemme write it out:
>squats
>military presses
>rows
>pushups
>shrugs
>chin ups
Bench press is easily replaced with strong resistance band applied to push-ups.
You can deadlift with a sandbag or some other alternative that won't demolish your floor upon being dropped
Squats are a meme, stop doing that shit
>>35742767
>Being strong and have muscle o just having muscle?
I'm of the school of thought that thinks functional strength is esthetic, so what I want primarily is strength. Once my central nervous system gets coordinated, more strength means more muscle, so it'll work out nicely in the end. I don't want body-builder's routines.
>reading yer pic
>>35742778
look man just try it out and see how your body responds. you have all the time in the world to get strong. in that time please make some kind of money and get a gym membership
but just get on a consistent routine
stop overthinking programs.
>>35742788
>You can deadlift with a sandbag or some other alternative that won't demolish your floor upon being dropped
Rippetoe says dropping after a deadlift is for pussies.
>>35742596
>The only cons they have is that you cant put a shit ton of weight.
That's a pretty big con.
>you can change the plates easily because they are lighter
Adjustable dumbbells use threaded lock collars.
This means you have to unscrew four collars every time you want to change the weight.
For a barbell, you just pull off the spring collar and slide off the weights.
>a room just to workout
You need the same amount of space.
>almost all exercises need less attention to the technique, all exercises work the stabilizers more...
Dumbbells require MORE attention to technique because they require more stabilizer use.
If you fail a bench press, the weight drops to your chest and then you roll it off.
If you fail at dumbbells, you either rip your shoulder joints or break your floor.
Start at 3x4 with a weight, add a rep every workout until at 3x8. Once you hit 3x8, add a little weight and go back to 3x4. Rinse and repeat.
Exercises:
Overhead Press
Bench/Floor Press
Bent Rows
Lunges
Pistol Squats
Pullups/chinups
For pullups and chinups add weight by tying a dumbell around your waist like a belt with some rope or something.
Do pic related too.
Your gonna make it family
>>35742872
Oops, almost forgot accessory work
Do some lateral/rear delt Raises, some Chest flyes, Curls, tricep Extensions, pullovers, etc
Do these for 3 sets of 8-12 reps after your main compound exercises.
And make sure your volume of pushing to pulling is balanced
>>35742855
>You need the same amount of space.
No, a BB is wider than 2 meters, or two meters, and that's not the same as with DB's. I agree it isn't tons more, but it is more. I can't squat everywhere in my apartment.
>>35742855
>If you fail a bench press, the weight drops to your chest and then you roll it off.
No, you break your ribcage and die, or receive on the neck and get decapitated.
>If you fail at dumbbells, you either rip your shoulder joints or break your floor.
I can't even imagine failing this hard. It's easier to get out of failure with DB's than BB, clearly, because you can move any direction you want with DB.
The only way I can imagine failing this hard would be if I used insanely overheavy weights and tried, like an idiot. This can't happen short of being severely dumb.
>>35742896
>And make sure your volume of pushing to pulling is balanced
Any way to verify this? Like, how do I know what's balanced?
![adjustable-dumbbell-sets[1].jpg](https://i.imgur.com/QKDHbHq.jpg "adjustable-dumbbell-sets[1].jpg")
>>35742789
Then, yes, you would need a BB.
>>35742855
>That's a pretty big con.
Yes, thats what I said.
>Adjustable dumbbells use threaded lock collars.
I have pic related, so that its not applicable to me.
>You need the same amount of space.
With a BB you need a cage o rack, a bench and plates. To storage that you need way more space than with 2 DB and his plates.
>Dumbbells require MORE attention to technique because they require more stabilizer use
You know nothing. IE in BB OHP you need to take attention to a shit ton of things like your wrist, your chest, your neck... Things that are less important in DB OHP, and this is applicable to almost all exercises.
>If you fail a bench press, the weight drops to your chest and then you roll it off
You dont use the safe pins? Anyway, you could break a rib.
>If you fail at dumbbells, you either rip your shoulder joints or break your floor.
That's an exaggeration, you can slide the DBs.
>>35743257
>I have pic related, so that its not applicable to me.
Those are threaded...
>>35743362
Oh well I dont know what I read. Anyway, with DB it's easier than a BB because it's more difficult to change big plates.
>>35742663
Need more lower back
>>35743021
Equal volume of course. If you have a push day, you also have a pull day.
>>35743506
>Need more lower back
With what exercise?
>>35743516
>Equal volume of course. If you have a push day, you also have a pull day.
Sure, but how do you know it's equal?
I do rows and chin ups for pulling, that's all. I do military presses with pushups for pushing. Is that balanced?
>>35743534
idk maybe replacing lunges with hyperextensions in B?
>>35741477
God I hate you faggots. Just answer the man's question. OP, you could do something like this.
A:
pull-ups
commando row
chin ups
rear delt raises
db curls
B:
incline DB press
DB press
DB flyes
lateral raises
dips
There you go, simple as fuck. Alternate A and B, working 3x per week. 8-10 reps per set is what I would do, but suit yourself.
Good luck OP.
>>35743598
Also,
>inb4 no legs
Just do weighted squats and lunges whenever the fuck you want, you can't go heavy enough with DBs to make a lot of progress anyway.
>>35743598
Thanks, sir.
I'll copy it and give it a try.
>>35743611
That's pretty much how I'm thinking about it nowadays.
>>35742663
>>35743598
>>35743506
>>35743520
>>35743585
A:
Squat 3x8
Lunges 3x8
OHP 3x8
Rows 3x8
Pull/chin-up 3xF
B:
Squat 3x8
Straight Leg Deadlift 3x8
Bench 5x5
Flies 3x8
Dips 3xF
AxBxAxx
BxAxBxx
Thoughts??
>>35741477
>>35742389
there you go buddy.
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
>>35742153
this >>35744252 applies for you as well. stick with it for about a year and see where it takes you.
>>35744252
>https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
Saved. Thanks.
>>35744252
Can I safely add chin ups and pull ups to this?
>>35741477
OP I'm more or less in your same boat and interested in the replies to your question. I've been trying to get some muscle and in better shape in general. Started with some bodyweight excersises but decided to get some DB's after a few weeks.
I couldn't do 8pushups when I started, now I'm up to 20pushups on a set.
My ghetto home equipment is 10lbs, 15lbs, 20lbs and 25lbs DBs and a stupid ab roller.
People that are saying that DBs are stupid at home, I dissagree. A bit impractical on the longrun, maybe. Right now if I want more equipment(add weight), it basically costs like a 2month gym membership for the next set of 30lbs DBs. I do the DBs at home because of little time to spend on a gym but I have in mind making some time soon. I've had gains and look better but I know I'll get stuck soon because I don't have a bench and I need more weight. Something a gym can fix.
Anyways good topic I'm fairly new and looking up on google and youtube all the things discussed. I'll try a few DB excersises replied to OP.
Suppose I do a new DB exercise, like lateral raises: do I load up some weight, and see how many reps I can do?
On many of these exercises, I can do much less than usually. How many reps before failure should the right weight be?
>>35744356
If you can, do barbell, but keep your DB around. Both are best, but I feel like BB is unavoidable eventually.
Mark Rippetoe
Introduction to Barbell Training
https://youtu.be/7HRqB30lxmo?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
Deadlift
https://youtu.be/4AObAU-EcYE?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
Overhead Press
https://youtu.be/CnBmiBqp-AI?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
Bench Press
https://youtu.be/4T9UQ4FBVXI?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
Power Clean
https://youtu.be/wIB_X2N6020?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
Low Bar Squat
https://youtu.be/QhVC_AnZYYM
>>35744322
you could either replace the wide grip pull ups or simply ad them on day 1 I guess.
>>35744375
Thanks.
I've seen people do deadlifts and I was pretty much skeptical about them. Fear of injury. Then I tried them and they are fucking amaizing. I downloaded fitness buddy app from iOS to look up DB excersises per muscles and it recommended a DB deadlift excersise. I now feel I need more weight on it but it's a start
Serious question: how do I break into a gym and steal a BB and weights?
>>35744594
Sacrifice your anus and post results
>>35744594
I suggest dark clothing and some kind of mask. throw something heavy through one of their windos and climb in. if you can, take some buddies with you, carry the bar yourself, your buddies carry the plates. then leave before the police arrives.
>>35744749
>throw something heavy through one of their windos and climb in.
How many reps?
>>35744834
Depends. Your current stats?
>>35744252
Mmm I dont like that
>>35745743
what's wrong with it? do you feel it's lacking somewhere?
>>35746100
Well let's see:
A:
>Dumbbell Squat
Its ok
>Dumbbell Bench Press
Also ok
>One Arm Dumbbell Row
Those are my favorite tipe of row
>Standing Dumbbell Curl
Mmm I don't like curls, I would recomend chinups. You will get bigger biceps and lats.
>Two Arm Seated Dumbbell Extension
I will prefere dips, becausey they will build your triceps and your chest.
B:
>Dumbbell Step Up
Idk, I think that lunges or squats are better.
>Dumbbell Stiff Leg Deadlift
This is a must
>Seated Dumbbell Press
I am ok with that, I would go with regular standing OHP but that matter of personal preference.
>Standing One Leg Dumbbell Calf Raise
I feel that those are useless
>Dumbbell Shrug
I Dont think that you must do it, I will shrug at the top of the OHP and, there you go
>Dumbbell Side Bends
Unnecessary
C (?:
>Dumbbell Lunge
I am ok with this, but, again, squats are better. I will do both.
>Dumbbell Floor Press
why? floor press its a less efficient form of chest press. Bench press its better.
>Wide Grip Pull Up
I read an article that said that narrow grip was the preference of Dorian Yates because they are better lats builders. But again, matter of preference.
>Standing Hammer Curl
You are already doing curls and chin-ups.
>Lying Dumbbell Extension
Again, dips are better and involve more muscles.
>Lying Floor Leg Raise
I dont think that is necesary at all.
Also, there are 18 exercises and only 3 OF THEM WORK YOUR LEGS. You need way more work on the legs and less on your upper body...
