I do this routine at home but I only own one adjustable dumbbell so I have to do each arm one at a time. Other fitness and lifestyle sites need to take note. Will this routine help me to gain muscle mass and weight (about 5lbs) with proper diet in about 3months. Hi David. My question is how long will it take for me to see a difference in the muscles? I need help and want to be looking my best. Rest 90 seconds in between both sets and exercises. Especially for muscles I’m wanting to target. I have lost a lot of weight and intend to put it back on. This routine would be my suggestion. I’m gonna keep going and hope to be able to handle the 20 eventually and even more. I’ve managed to gain 5 Kg with this workout! I’m guessing I can just do these same exercises with a barbell (I use home gym though). Hey David, I recently started this and I am liking it. For goblet squats, I’m putting all my dumbbells in a back pack. Awesome, May be stupid questions but i have to ask, how many calories should i stay around? Pause at the top of the shoulders and slowly lower the barbell to the starting position. Not bad, but I would replace the curls on your second day with a compound back exercise like pull ups or chin ups. Thanks Dave. so will some exercises be different weights to others? So I have another couple of questions. I understand most of muscle growth is during recovery is it alright to skip the rest day and just alternate working out everyday? I’ve gained ~20 lbs, and gone from. Im 10 stone and 6 foot tall and want to be at least 12 stone next year. I understand that once I advance far enough with the goblet squat & DB press, I can use two dumbbells instead of one to progressively add weight. David, I have just started your routine, I feel mentally and physically better after just a few sessions. I’d like one that trains a body part a day (not a full-body schedule) and which I’ll be able to do at home. Hanging Leg Raise (ignore the regular progression and do as many reps as you can, raise your legs with knees bent if straight legs is too challenging). Do you increase from 12, or does it not matter how I’m currently doing it and I’m just overthinking? Yo David. I see you are still answering to everyone who ask you some questions so I have one for you. I’m a big guy who wants to lose weight. But my chest doesn’t seem to get any more define other than clearer line. Any less and you don’t give the progression a chance to “work”. When someone asks you to make a muscle, chances are you don’t flex your traps or rise onto your toes to show off your calves. Trust me, it means a lot. I currently kt have 5pound Dumbbells. thinking of sticking on to it. Wrist muscles. Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc. Is the extra off day important or just for convenience working only weekdays? ), Thanks for keep answering to everyone, you helped a lot of people. For dinner I usually repeat whatever is leftover of what I cooked. And yeah – you can add abs to both days. I’ve been training with dumbbells for a couple of years now with both the flat bench and overhead press, and have made good gains. I’ve been trying to put on some weight (I’m about 54kg / 1,70m) but really haven’t been able to- even though I eat a LOT (not dairy, it messes me up)—- any advice? 1. Just started doing this workout. I was just wondering how long do you rest a between sets and how long before you go to the next exercise? I am looking to gain muscle without gaining fat. Triceps mass builder 1: Dumbbell overhead extensions. Are there alternative exercises I can do in the meantime? Sure, just do the routine exactly as is. I just bought a dumbbell 40 lb set (20 each DB) for home and thought this would be a good plan to start with being a beginner. Awesome, thanks for the quick response David! Thank-you. haha I guess I just have to continue lifting and get ripped though it would be really difficult gaining weight. Thank you. God Bless. hey david. Thanks! The routine is meant for people who only have access to, or only prefer to use dumbbells. My forearms/arms give up before my abs do which is partly due to the arm exercises done before the leg raises. I want to increase my weight – So how much KG dumbbells should i need to take? You can do any other tricep exercise: cable pushdown, dips, etc. Keep constant tension by moving DB up and down quickly, but under full control. Best and Effective Dumbbell Workouts for Triceps: Perform Triceps Extension using One Arm: (1) Grab one dumbbell with one hand behind your head while standing, elbow at a 90-degree angle, upper arm straight up. On both days i do 5 sets, 5 reps each exercise. Now you have all the ammo to help build your guns. Thanks man for all your contributions. i will very thank full if you will answer me. So my question is why after I workout my muscles look bigger with veins popping out, but then 10 minutes later it all goes away? Over the last 6 months I have been doing the same routine, and in the previous 3 I couldn’t see any progress. If you’re trying to bulk up, then I wouldn’t do more than 1 day. The same can be said for dumbbell chest workouts and dumbbell back and arm exercises. I’m 5’10” and 151 lbs. I will follow the plan and see how i go. Thanks for this routine and the best thing about you is that you reply to everyone . Thanks if you reply. by the way, Im taking maintenance for High blood pressure and Im a pre diabetic person. May i know the difference in approach? don’t know what to lift and what to eat. Rep slow on the way down, fast on the way up. Hey Michael. I would just eat soon after you finished the workout. I want a short and intense effective workout, do you think this one is a good deal for me? This article will go through some of the top dumbbell shoulder exercises to add mass to your shoulders, and ways to implement them into your training routine. If you want to cut the belly fat, then you should focus on that (and not worry about getting bigger in the meantime). You can do it as a circuit, but I wouldn’t advise that if your main goal is to build muscle. When I stand, the lower part of my lungs can be seen a little. Can I do ab work on both workouts? If you think I stick to this routine of yours and continue my normal routine with it… will I see any difference… basically what I’m asking is how do I become beast… how many reps? Is there anything I can replace pull-ups with on Day B? I really like the .pdf workout and your youtube videos, I now clearly understand how to make gains! Would it be alright if I did workout A and B with no rest day in between? Yo Frank, focusing on eating more calories will do more for you than calf raises and forearm curls. Table pull ups for the pull ups and crunches, planks or sit-ups for the leg raises. Will update you about the results after a week or two. If you still want to lose more fat before you gain weight, then do that – but don’t expect to put on much, if any, muscle before you put on some weight. Can I merge both dumbell and barbell routine together??? Hi Darepa, if you have weights that are heavy enough to challenge you, then you can still make good progress. Hi David, Iam new to all this ! Plus the added stabilization has benefits too. hey after 25 kg I have 5 kg jumps on dumbells, how do I progress then? Thanks for the reply! 2. . One-leg calf raises 3 x 12-15 . Is that detracting from bulking? I recommend that you follow the PDF version, it’s more up to date with my current beliefs (in terms of resting, and sets/reps for different exercises). Just wanted to ask can I add additional workouts. I’m a strong guy with many years gym experience who looks to get maximum benefit from every visit to the gym. thanks. Hi David.. this is urgent..i would say im completely new to gym..i started dumbell presses n flys..as the rest of the exercises …i feel very small pain in middle of my chest.its in the bone ..what should i do…pls help, Hi David, I was wondering if I added a hiit cardio routine after the workout, will one day rest between workouts be enough rest? (rotator cuff). Hey David. Hi David, I’ve been loving the workout. David, I am using 50 lb dumbbells to do my reverse lunges (@3 x 24, alternating legs). 1) You can find macro calculators but my advice would just be to eat 3 solid meals than contain a decent amount of protein. Dumbbells are surely one of the best forms of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. Thank you for sharing this routine. That should indicate I must be trading out my fat (about 16% right now) for muscle. I have a dumbbell set that goes from 5-75 lbs. I always wanted to gain some mass, i tried everything from eating a bit more or taking vitamins. Weight, reps and pace are the biggest attribute to your goal, from cardio to building mass. Also, what should I be doing in the way of diet/protein shakes? If you really like doing tricep dips, then go ahead and add 1-2 sets to the end of Day B (but I don’t think it’s needed). This workout is intense, so you will get the best results if you supplement with creatine and protein. So I started yesterday with workout A and how should the carbohydrate intake be in comparison to protein and calories? In my gym the dumbells only go up to 10 kgs but luckily there is a cable home gym type apparatus where lots of exercises are possible. I practiced calisthenics for a year, but then took a break for 6 months. Don’t sweat taking 2 days off sometimes, just be as consistent as you can. btw nice articles you have on ROK and good thing you have videos on YouTube about these workouts. Dumbbell Exercises For Arms You just know when itâs time to tone up your body and push yourself forward with your workout routine for some extra muscle. my biggest fear is plateauing so my question is how long can I do a routine before my body gets used to it and I start plateauing? In an effort to help you bust through your biceps-building plateaus, we’ve got a unique approach to promote new growth for those all-important show muscles. If you follow these guidelines for diet ( https://www.howtobeast.com/how-to-build-muscle-and-stay-lean/ ) then you can expect to gain a 2-4 pounds per month and most of it will be muscle. I’ve lowered the lunge weights to 35 and this helped a lot. If so, then 1-2 days of cardio is good. Sets: 4 Reps: 10-12 Rest time: ~75 seconds between supersets This first exercise is a very uncommon one, which you rarely see people do during their arm workouts. And how much cardio, then, can I do on the off days? Does that still bulk up my pectoral muscles? And yes alternating ABA, BAB is good too. There’s a little more instability involved so you cannot lift quite as much, but you can still push yourself and make progress. You can begin by adding weight each session and keeping it at 8 reps until you max out like that AND then switch over to also adding reps. The routine really works! 1. Or how do we know in advance what’s one rep less than failure? I plan to do this workout indoors in my room due to the winter season that came and it can be very cold outside to workout where my bench is. The first group is called pectoralis… Continue Reading Dumbbell Upper Chest Workout (Only Guide You Need) Biceps Workout for Mass. nice workout plan. Keep up the good work! I am currently using a different workout routine with dumbbells and I am considering switching to this one. That being said, this routine will help you build muscle if you’re diet is good and you’re not losing weight. Based on your expertise, is this workout medium or heavy. however, i have questions. Thanks for any further detail you can give. Kara Faulk, personal trainer and instructor at Barry's Bootcamp in New York City, put together this 15-minute dumbbell arm workout … However I’m wondering how much I’m losing out by not using barbells. Love your website -Erich. But i got a lot of strength. Just switch back to the flat press after running a cycle or two of the routine. I’m really getting some benefits from this workout. And how much food should I eat to get gains? Hey David I’ve never lifted weights and am about 240 lbs, 5′ 8″, 25. You donât need to go to a gym, you donât need a whole lot of space, you ⦠Yes, you can do table pull ups instead: https://www.youtube.com/watch?v=OYUxXMGVuuU. And do a proper routine (not just the few exercises you listed). My elbows seem to experience pain whenever i do a repetition. I heard deadlift is way necessary for mass gain, tell me about it. These exercises can all be modified to match your needs based on your skill and strength. I want a workout that suits me, even with this condition, I have Serious Mass here, does this workout + the S.M going to help me bulk up? Thanks for the help, you got back to me pretty quick. Nothing worked it seems my body won`t assimilate any of that. Yes, this diet combined with eating more calories is a solid plan of action. I actually think you could probably stick with this for 3 months and still see some gains if you are newish to lifting. How much (protein/cals) should I eat? Hey david, I am thinking about joining the air force, and my recruiter told me to pt on more weight. Thinking about starting this routine. I just got off of a beginner workout focusing more on strength than mass, gained about 12 pounds over the course of a year of inconsistent workouts. You want to eat enough to gain weight. There’s certainly been no shortage of arm-enhancing workouts over the years. I can’t do the leg raises because I am too tall for my pull up bar. Just wondering why you recommend 8-12 reps instead of something lower but heavier like 4 to 6? Yes, several of the exercises like the lunges and the shoulder press hit the traps. A regular arm workout using just a simple set of dumbbells can get you the results you want. Yes, as long as you eat enough protein. As you’ve only got dumbbell exercises here, the list is mostly isolation exercises. Hey Moe – doing a lot of cardio will burn a lot of calories and make it harder to gain weight and build muscle – yes. This is a great routine. But Only problem is i can not do pull ups and hanging leg raise, not even like table pull up (Day B) Kindly suggest alternative for the same. But it doesn’t seem like you really have a choice, so I would just eat as much as you can… And, if at all possible, limit the cardio as much as possible. Hey David, I’m trying to lose some chest fat. I’m going to start your dumbbell bulking routine and then move to your beginner barbell routine for mass. Yes, I believe someone else asked a similar question above so you might want to search through and read my more detailed response! Marlon, to build muscle you will need to gain some weight. Thank you. As an added bonus you get a great core workout from having to resist trunk rotation while working one side at a time. Just don’t try to grind out an extra rep if you barely got the previous one. You just need to eat enough to gain A LITTLE bit of weight. Hey Bruno. Seated Dumbbell Shoulder Press (if no bench, do them standing) 3. Looking to add muscle mass? With their three-dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly. At 62 yrs, it takes a while longer but am making progress. Hey I’m trying to gain mass and get ripped muscles but I only have Dumbbells, should this workout help? Half the exercises only show 2 sets at 12 reps with shorter rest periods. Hey david, I’m going to start this workout plan. The High-Rep Arms Workout To Build Serious Mass. If you’re getting stronger and gaining weight then it’s a good plan! hey after 25 kg dumbells I have dumbells that jump up 5 kg like 30 kg then 35 kg then 40 all the way to 80, how do I progress on weight then? Because youâve trained your chest, back, and shoulders heavy, you can really focus on building ⦠Hey Randy, focus on getting stronger in the routine and eating enough to maintain your weight and you should see some good progress. Thank you again for yours articles, videos and useful material. I’m 10 stone and 6foot. – thanks in advance. Hi, I will be implementing this routine very soon and as I will be using a gym, can I replace pull ups with the lateral raise machine and the rear raises with reverse pec/fly machine? So include these dumbbell biceps workouts in your workout plan for stronger arms. Will i be able to put on 20 lbs or more mass after 3 months? Whenever you can fit it in and have good energy. Just make sure your form is on point given your injuries. You can add upwards of 30 pounds per exercise per month. Yes, do all sets of one exercise before doing the next. Hi, David how much weight of dumbell is necessary to gain mass with these workouts and proper nutrition for a skinny guy like me? Hey David! I don’t suggest doing it more than every other day. Please and Thanks. How many different weights should I get? When you lie down with your arms extended freely, it requires a lot more effort and stability to contract your muscles. maybe lying leg raises on a bench? Join Chris Heria as he shows you how to get a bigger Arms with just Dumbbells. Thanks! one thing though i am 120 lbs and i am currently lifting 30 lbs each my worry is I don’t have any money to buy some protein supplements which I think will defeat the purpose of me lifting and food alone is also expensive. I am still 135 pounds at the age of 17. These questions might be naive, but what kind of gains can I expect to see? I would review your exercise plan and diet with him in this case. How much weight do you expect me to gain, and will it be in muscle mass or other mass? Not only are we using the cable row machine to lie down on and create a horizontal curl, but we also apply an extended range of motion. Go with push ups and add a weighted backpack if you can do too many reps. Hey David, quick question. One-arm dumbbell rows 3 x 8-10 You generate momentum when you rotate the dumbbells and this makes it easier. I guarantee dumbbell arm workout for mass ’ re not gaining weight, like day a on Monday-Wednesday-Friday and day B comes in days. Running as much, this workout plan to strengthen core and upper body dumbbell workout, but recently purchase new... No bench, use a strength training routine like this and help someone like me up your and! 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