Dumbbell-only workout

Is it possible to achieve most of what you can achieve in a gym with just dumbbells? Specifically adjustable ones like Powerblocks?

What kind of results should I expect, and what are the best routines?

  1. 3 weeks ago
    Anonymous

    I would say maybe.

    Okay so like when you get to more advanced stuff you usually cycle through different intercepts between intensity and volume to keep getting a training response you can grow with. Now initially this can be both because but you'll outgrow it with some lifts like squats very quickly or even bench press. So we're able to keep increasing volume because we can do more reps but we can't really increase intensity without just increasing time under tension. If you're a kind of person who can respond to just pure volume and don't require much intensity to grow yeah these could be good for you. I think more people unfortunately respond better to intensity over volume which is why the gym is probably the better option.

    These things plus a bench will probably cost you more than a year gym membership most places and I'd think most people would outgrow them on most of compounds in less than that. Also I think it's probably safer to lift heavy at the gym and with a barbell so you don't wind up being a meme. If you just want to be a twink yeah 2x60 lbs would be enough but 2x80 would go a lot farther.

    • 3 weeks ago
      Anonymous

      accurate

  2. 3 weeks ago
    Anonymous

    No
    But don’t let that stop you it’s still good exercise

    • 3 weeks ago
      Anonymous

      How does her t-shirt stay up?

  3. 3 weeks ago
    Anonymous

    You can achieve anything even with just your bare body, stop thinking about what you can and cannot achieve with what you have or don't have and start achieving whatever your goal is

    These are just fancy dumbells, they do the same thing other than being easier to make adjustments, really cool but not worth the almost 500USD price tag I'd say. I think you can buy some dumbells ranging from 5 to 50 kilos for much less than 500USD, or you can simply buy 2 adjustable dumbell rods and a few weights which is basically what OP picrel is, albeit fancier

  4. 3 weeks ago
    Anonymous

    PewDiePie achieved a pretty good pheezek using dumbells only, go watch his routine video.

  5. 3 weeks ago
    Anonymous

    In the beginning it a DB only workout routine could probably be comparable to a "proper" workout. It's once you've got some muscle and you need to really optimise where it'd probably fall short. You're not going to be able to squat as well as with a barbell, for example.

  6. 3 weeks ago
    Anonymous

    These are great, I have them and an adjustable bench at home and a pull up bar. You call definitely achieve a lot with just that but in my experience I hate doing legs with them and I miss using a barbell.

  7. 3 weeks ago
    Anonymous

    you have to buy smartbells for that.

  8. 3 weeks ago
    Anonymous

    >his dumbbells don't have bluetooth, heated grips, and a cup holder
    What are you even doing, bro?

  9. 3 weeks ago
    Anonymous

    Depends on your goals and your starting point. I'm still making gains after 1.5 years. I was fairly fat when I started lifting though so a good chunk of that time was spent losing body fat. I started with the bowflex 552s and recently upgraded to the 1090s because the 52s weren't heavy enough anymore. You have to get creative for some exercises and it makes the most sense to stick with an 8-12 rep range. Obviously you won't be bragging about your one rep max. Definitely better than not lifting.

    • 3 weeks ago
      Anonymous

      Forgot the routine lol. Basically an antagonist split in the 8-12 rep range. So chest back day I super set chest presses and rows 4x, then Glute Bridge chest presses and rows with a different hand position 4x, then whatever 3rd SuperSet to exhaust myself. Arm day is a super set of shoulder presses, concentration curls, triceps extension 4x,then a SuperSet of shoulder mobility, hammer curls, and some other triceps exercise 4x. Last day is legs and core where I do SuperSet each with an ab exercises. DB Squats 4x (you can do spit Squats when you max out the weight on your dumb bells), the 4x RDLs, then 4x Calf raises.

  10. 3 weeks ago
    Anonymous

    Probably.

    >overhead press
    >dumbbell squats
    >lunges
    >bench (if you have a bench) if not push ups are fine
    >curls
    >tricep extensions
    >dumbbell flies
    >lateral raises
    >rear delt raises
    >shrugs
    >oblique side bends

    Couple that with an ab routine and a pull up bar and you’re golden. As long as you’re building muscle and slowly losing weight that’s all that matters.
    >Inb4 stick
    Do this and eat more.

    • 3 weeks ago
      Anonymous

      i'd like to add rows (kroc, helms, and "regular") and pullovers to this list for the sake of back development

      since your leg training will suck a bit because of not going heavy enough, you could implement heel elevation and even sissy squats.
      and don't forget SLDLs for hamstrings, as well as nordic curls which don't even need the dumbbells

  11. 3 weeks ago
    Anonymous

    It's absolutely possible. If you're committed to minimal equipment and you just do dumbbell versions of various lifts you can do it. It's what I do.
    You have to accept a few things. You need to either have dumbbells that go heavy enough or you compromise on weight by using reps and sets to progress after a certain point. At some point it becomes simply more difficult to progress too, people meme all the time about imaginary "stabilizer muscles" that magically shut off when you use a barbell or whatever, but the need to stabilize more is more taxing. You need to be OK with the cost. I decided to do dumbbells only because it was cheap and space efficient, my spinlock set only cost $200 pre-pandemic and goes to 100 lbs per handle. I also ended up getting micro plates (sometimes hard to find) for progressing in smaller increments, and a dips/chin-up tower because I wanted to do chin ups too.
    I happen to think that most types of adjustable dumbbells are way too expensive. Old fashion spinlocks like mine have all the same functionality, are probably more durable, and are cheaper. If money is not a problem and you just like dumbbells or just don't like the gym and don't want to get barbells and a rack or whatever, go for it. As long as you're smart in how you go about it it'll work fine.

  12. 3 weeks ago
    Anonymous

    I am doing calisthenics only and getting good results. Planning on adding dumbbells soon for a more well rounded physique.

    • 3 weeks ago
      Anonymous

      Continued cause the thread was about to expire.

      I have been doing mostly upper body and the results are good, I look better and I've put on 4 pounds in the last 3-4 months. My diet is unorganized and I only train 1-2 times per week.

      With dumbbells I expect to be able to train 3-4 times a week since I won't depend on the weather. I'll be able to hit lets more efficiently and also I will be able to hit certain muscles better. I develop delts easily, but that's one thing I could definitely improve on.

      The only thing I think dumbbells can't really hit very well are probably lats. I say with at least 100 lb you can start getting decent results. I wouldn't even go for something like powerblocks unless you literally have money to waste.

      • 3 weeks ago
        Anonymous

        >The only thing I think dumbbells can't really hit very well are probably lats
        I mean, rows hit lats but everyone should be doing some sort of pull/chin up anyway if they can. You can find fairly cheap pull up bars out there, either the doorway kind for very cheap of the standalone "powertower" type which is admittedly more expensive but also better.
        If you use some sort of padding to protect the doorframe and you aren't an idiot, a doorway pull up bar is perfectly fine. I got one for like less than 30 bucks years ago.

  13. 3 weeks ago
    Anonymous

    I do this. I have a cheap adjustable bench, a pullup bar, and Powerblocks up to 70lb each. Starting as a non-lifter, I've seen good progress but I've had to switch to things like single leg deadlift since I pretty quickly hit the max for two legged lifts. I'll probably end up getting a barbell and a rack pretty soon though.
    Basically, worth it in the short term if you're not super worried about the cost. After some time thought, you'll probably want to get a different set up

  14. 3 weeks ago
    Anonymous

    Are these safe to use for overhead movements?

    I have the BowFlex adjustable dumbbells and I am scared any overhead exercises will drop the weights onto my head.

    • 3 weeks ago
      Anonymous

      i have powerblocks and use them for everything - OHP, skullcrushers, etc.

  15. 3 weeks ago
    Anonymous

    I haven't touched a barbell in month but have have been using dumbbells since. I've been able to maintain my gains since, but haven't been able to match some exercises.

    • 3 weeks ago
      Anonymous

      >haven't been able to match some exercises.
      Just curious anon, which exercises do you have trouble doing equivalents of? Is it because you don't have enough weight?

      • 3 weeks ago
        Anonymous

        Incline barbell press, I just feel safe doing press on my back.
        I think OHP might be a better exercise with a barbell.

        • 3 weeks ago
          Anonymous

          Cool I was just curious. I have never really done incline before. I was expecting you to say some lower body exercise since people run out of weight with those earlier.
          I do standing db ohp (I don't even have a bench, I do sort of a raised floorpress instead of bench press) and it's always the toughest to progress with.

  16. 3 weeks ago
    Anonymous

    I'm doing Powerblocks only training cause I don't go to the gym but I feel like I've hit my limit with them in some areas. Mine only go up to 50lbs per dumbbell and I feel like I'm not improving much anymore on bench press, overhead press, rows, etc cause I'm already doing max weight on them. I'm doing like 4 sets of 15 on some of these exercises.

    Idk if I should just try going for even more reps and sets cause it seems I'm very limited by the low weight

    • 3 weeks ago
      Anonymous

      You fucked up by not buying the heaviest ones or the ones that allow you to expand in weight.
      I hope you learned your lesson and if money is tight than all you can do is basically increase sets and reps. The first homegym purchase should always be a decent barbell, some plates and squat stands. I understand though if space and money is an issue though.

    • 3 weeks ago
      Anonymous

      More reps and more sets(later).
      Also, slow down the eccentrics.

  17. 3 weeks ago
    Anonymous

    For upperbody yeah but for lower body you NEED a barbell. It's also way harder to progress on dumbells because you can't go up in 2.5 lb increments unless you invest in plate mates orwhip up some DIY with magnets and plates. I geuss you could do unilateral exercises for legs like bulgarian split squats and pistol squats and I geuss you could do hamstring curls and leg extensions if you bought those monkey feet things.

    • 3 weeks ago
      Anonymous

      Powerblocks have removable cylinders in them that let's you kind do increments of ~2 lb iirc. I don't track in lb but I know that I can go e.g. 7 (no cylinders), 8 (one cylinder), 9 (two cylinders), 12 (another plate, no cylinders) kg etc on mine.

      • 3 weeks ago
        Anonymous

        Dude I had powerblocks for years there is no 1kg/2.5 lb increments. You cant go from 15 kg/35 lbs to 16 kg/37.5 lbs you need magnetic plates to slap on in order to do it. Even with my nuobells I had to get plate mates in order to go up in 1kg/2.5 lb increments.

        • 3 weeks ago
          Anonymous

          Pretty sure my ancient ones have the removable cylinders. Not sure how much they weight but it's got to be 1-2lbs.
          That's what the red lever is for when you remove the center

          • 3 weeks ago
            Anonymous

            Maybe it's a newer version than what I had? The ones I had were white and expanded up to 120 lbs but never had any increments for 2.5 lbs.

        • 3 weeks ago
          Anonymous

          Well, I don't know what model you have, but I've got these: https://powerblock.com/product/pro-exp-adjustable-dumbbells/
          > adjustable in 2.5-lb. or 5-lb. increments

          • 3 weeks ago
            Anonymous

            >https://powerblock.com/product/pro-exp-adjustable-dumbbells/
            Hmm the ones I had I don't think are in production anymore.
            They went up to 120 lbs and only had 5 lb increments.
            I geuss they have 2.5 lb increments now sorry man.

  18. 3 weeks ago
    Anonymous

    I've been using only dumbells for 3 months and i wouyld say maybe yes but doing compounds is just much more comfortable with a barbell.

  19. 3 weeks ago
    Anonymous

    Yes.
    Everything you can do at the gym you can do with dumbbells.
    Powersharts need not apply.

    Just do every exercise to failure and rest a week.
    Rest and nutrition are 2/3rds of the work you're ignoring while asking about the 1/3rd.

    >Exercises I do to failure
    >3-5 mins each with low weight (I only have low)
    Dumbbell press laying on the floor
    Dumbbell squeeze
    Bicep curls
    Hammer curls
    Shoulder raises
    >Legs
    Stair climb, or bike, or lots of squats

  20. 3 weeks ago
    Anonymous

    You will never get heavy enough to sufficiently train your legs

  21. 3 weeks ago
    Anonymous

    Yes, look up Eugene Sandow's dumbbell routine

Your email address will not be published. Required fields are marked *