Concept2 Forum

Hi,

I searched but didn't find anything - I would like to add some strength training to my regimen. I have an incline bench that my wife uses and some 10lb dumbells. I could buy some heaver or lighter as appropriate but don't have room for barbells or other equipment.

Would anyone have a link to a site or a book with good dumbbell workouts for building upper body strength?

Thanks,
David

Hi David, you could do alot worse than watch some of the AthleanX videos on youtube. Maybe also the Mindpump ones too. You'll have to dig around a little for videos WITHIN that series that are dumbell only, but I have found certainly the former to be very good and trust the guys in the latter as well.

This book by Matt Brzycki would be a good reference on dumbbell workouts.

https://www.amazon.com/Dumbbell-Trainin ... 1542547008

That said, you're going to need to up the poundage significantly if you want to build upper body strength.

You may want to look into something like these Powerblocks:

https://www.amazon.com/PowerBlock-Perso ... B000NWTX6W

(I've owned a set which range from 5 lbs to 125 lbs (each) since the 90's and they're awesome. Not inexpensive, but worth the price and require a very small footprint. I use them in tandem with my 2" olympic bars and plates.)

Here's an old video that may be useful to give you an idea of the versatility of the system:

https://youtu.be/S3wNtz8cRY8

I would also consider buying a pull up bar to hook over the doorframe, a cheap TRX system and doing press ups. There is a lot to be said for slow bodyweight exercises

Dangerscouse wrote:I would also consider buying a pull up bar to hook over the doorframe, a cheap TRX system and doing press ups. There is a lot to be said for slow bodyweight exercises

Bang on this^^

Though i do my pullups in a slightly different manner with a barbell placed across 2 weight benches and have my legs raised on a box, they are supported pullups as opposed to full bodyweight ones.

Well, if we're going to include body weight exercises, (and chins / pull-ups are a couple of my favorites), I'd strongly recommend dips as well. (When you get strong enough, you can add weight to both movements.)

If you don't have room in your home or apartment, use your imagination. For years, I used to find numerous outdoor locations suitable for either movement a short walk away from home. Now I'm fortunate enough to have all that equipment in my home gym.

Dangerscouse wrote:I would also consider buying a pull up bar to hook over the doorframe, a cheap TRX system and doing press ups. There is a lot to be said for slow bodyweight exercises

any good? I do wonder how strong (my new build house) door frames are! Is it not awkward with the frame sides getting in the way? Like the idea - cheap way of doing chins and good for ab work.

Yeah, they are good. I have been terrified about the door frame but it doesn't seem to be an issue at all. They do slightly get in the way but they aren't too bad.

The only slight issue is it marks the back side of the door wall a bit. Not much but it's the plastic slightly rubbing on it

https://www.menshealth.com/fitness/a195 ... let-squat/

Although you can also use kettlebells for this, I do goblet squats with a dumbbell, mostly because there's a wider range of weights available.

(Edit: this isn't really an upper-body lift, but I thought I'd mention it just the same)

Thanks everyone - picked up a set of Powerblocks and some books from Amazon! Also hit a new PB on 5k tonight!

david.kula wrote:Thanks everyone - picked up a set of Powerblocks and some books from Amazon! Also hit a new PB on 5k tonight!

Congratulations!