Is this all you got? A pair of single dumbbells, 30lbs in thiscase, and you think you're not going to get a good workout in because it's certainly notheavy enough to challenge some of your stronger muscle groups.
Today I'm going to show you exactly what todo, and more importantly, arm you with the right techniques to make these guys feel two, or even three times heavier.
What's up, guys? Jeff Cavaliere, ATHLEANX.
A 30lb dumbbell.
Maybe you went out and you bought a set ofthese from Walmart thinking that maybe you're going to have that all-purpose weight thatyou can use for a majority of your exercises to train at home.
Maybe you don’t have access to a gym, ormaybe even you're in a gym and all the heavy weights are being taken at the moment andyou are short on time.
Could you actually get a good workout in with30lbs? You could if you use the techniques I'm goingto show you here today.
As a matter of fact, I'm going to show youan exact workout you can do with these dumbbells to employ these techniques.
So what we want to do to get started is lookat the major muscle groups that you would train in a full, total body workout, likewe're going to do here today.
You've got your shoulders, your legs, yourchest, your back, and your arms – biceps and triceps.
Now, that dumbbell weight might be more appropriatefor certain muscle groups than others.
Obviously, right off the bat, legs are goingto be able to handle a whole hell of a lot more weight than, let's say, your arms are.
So the way to break this down is to considerthe exercises that you're choosing and how close those are to the normal weight thatyou would be using.
So if I'm normally going to use 30lbs on, let's say, a dumbbell curl, or maybe 35lbs, or 40lbs; I'm pretty close with the 30s.
So the technique that I would have to useto intensify those 30s to bring them up a little bit, will be different than the intensitytechnique I have to use on a heavier exercise like a squat to make that infinitely harder.
So here's the workout.
To kick it all off we start with our arms, right? The smaller muscle groups that are closestto the weight we probably will be using for these exercises anyway.
But we can go further than that.
We can make this 30lb weight even heavierby, first and foremost, eliminating momentum.
So I back up to a wall to perform a bicepwall curl.
What I do is, I perform a technique calledthe 1-1/2 reps.
Now, what I do by doing the 1-1/2 reps isI force more time honored tension and I get wind of the momentum even more.
So I can't lean forward and back as I couldif I was doing this away from the wall, and because of the fact that I have to reinitiatea rep when I'm used to just letting it drop, that makes me use my contraction of the bicepseven more, and I don’t have the opportunity to use that swinging momentum.
The next thing I could do is a dumbbell linedtricep extension.
I could do it the same exact way, with 1-1/2reps.
Again, I make this 30lb weight heavier.
Something that maybe I'm more used to using.
I could do 45s, I could do 50s here, but Ionly have 30s, and so do you.
That's the predicament we're in right now.
But by doing 1-1/2 reps I can make those weightsfeel a lot heavier and target the triceps a lot harder with that lighter weight.
Okay, moving on.
We now have the chest and shoulders.
Two muscle groups that kind of equate wellin terms of the weight that we would normally use, and its relation to the 30lb dumbbellsthat we're stuck with.
You can see here that the 30lb dumbbells areprobably lighter than even half of what we would normally use.
Maybe you'd be normally benching 70lbs, oreven 75lbs, but it's a bigger jump than it would be, say, to your arms.
So what we want to do is employ a differenttechnique.
In this case, pre-exhaustion into slow motionreps is one of the best combinations you can have to intensify the weight and allow youto get a really great workout with this pair of dumbbells.
So we have here, this combination of a variationof a pushup.
When I'm using the dumbbells here, obviouslyI can get a little bit of a deeper stretch on the chest as I come down, but then as Icome up I can actually roll them together just a little bit to increase the activationof the pecs.
I do this until failure.
Immediately stand up and go into this variationhere of our bench press.
I'm going to actually, again, increase theactivation of the chest by squeezing the dumbbells together the entire time.
Activate the adduction component of a chestpress to allow me to really, really fire up the chest as much as I can, and because wepre-exhausted it with the exercise before, this becomes infinitely harder.
This doesn't feel like 30lb dumbbells, trustme.
Your muscles cannot count what's on the weight.
They don’t know what number is written onthe dumbbell.
They only know what it feels like.
I can tell you this will feel a lot heavier.
For the shoulders we can do the same thing.
We can take those 30lb dumbbells and actuallydo an exercise here that is actually very difficult with 30lbs, but is a good pre-exhausteras well.
It's a shoulder L raise.
So when you get the components of the frontdumbbell raise, and a side dumbbell raise, and we go out as many reps as we can.
Once we reach failure we realize that, yeah, maybe I could press 60lb dumbbells and 30lbs would have been light, but not anymore.
I go immediately from the L raise to a shoulderpress overhead, and those are a lot, lot harder.
We could even change the way we do it by doingthe wide arc dumbbell press.
Here I can intensify the contraction of thedelt by allowing the arms to travel a little bit more wide, and up overhead, pushing mythumbs together, and getting the dumbbells to actually push together at the top justa little bit to prolong that time under tension once again.
If you want to slow down the reps even moreyou could do all of these in slow motion style, just to drag out that time under tension evenmore and make those weights go heavy.
Then we finish with those two muscle groupsyou probably thought “Uh-uh.
There's no way you're going to make thesefeel heavy.
I can squat 250lbs.
I can squat 300lbs.
there's no way you're going to make 30lb dumbbellschallenging for me.
” Not so fast.
The first thing that you want to do here whenyou're training your legs is to try to split up the load.
So now we're going to take one leg at a time.
Instantly we've allowed the load to becomeheavier, right? We're not distributing over two legs.
Now we want to do a dumbbell Bulgarian splitsquat, and we're going to do it in a landmine plyo fashion.
So we're going to make it explosive, and we'regoing to do something all important here called a stop ladder.
This technique will intensify any exercise.
You jump off the ground, land slow, come downto the bottom, and hold it for a single second.
Now you come up for your second rep.
land, and you hold it for 2 seconds.
Then you come up for your third rep.
you doyour third rep.
explode, come down, and hold the bottom position for 3 seconds.
That increased time under tension that isgoing to catch up to you.
You might find that you might not even beable to make to 12 reps that you normally would be able to make on a much heavier dumbbellbecause of that increased time honored tension, and accrued time honored tension over time.
Now we move onto the back.
Again, we're in that same situation whereour back is usually capable of handling heavy loads, but not if we tweak and use the sametechnique here.
Setup and inclined bench and go on reverse.
Now you're going to go with your chest down, arms hanging down, and you're going to do a row.
Now, the row here, again, is hard.
It's hard enough because we've eliminatedmomentum by putting yourself flat down against the bench itself.
So we have to do this without assisted momentumwe could get from a standing row.
After we do a single rep we hold the dumbbellsup in that position, contracting our mid scapular muscles as hard as we possibly can.
Lower down, come up for the second rep, andhold for 2 seconds.
And down, and up for three seconds.
Continue with that, again, in the stop ladderfashion and you'll be able to see, again, lightweights can become heavy if you knowhow to move those lightweights in the first place.
So there you have it.
Consider this your “Dumbbell Survival Guide”.
No matter where you are, no matter what you'restuck with, no matter what your budget has limited you to, in terms of the array of dumbbellsthat you have at your disposal.
There's always something you can do to makethem feel heavier, and therefore work more when you lift them.
If you're looking for a program that getsrid of all the excuses, shows you what to do step by step, head to ATHLEANX.
com rightnow and get our ATHLEANX training program.
In the meantime, if you've found this videohelpful, and you liked and want to see more like this, make sure you leave your commentsand thumbs up below.
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All right, guys.
I'll see you soon.