Gaining Mass with Dumbells Only

[J. Rush]

im trying to put on a good 10-15 pounds but i dont have time to actually go to the gym but at home i have dumbells can anyone give me a workout plan with those?

[Metrophile]

and the timeframe for the 10-15???

you're not gonna be able to build mass well unless you do compound lifts (bars usually involved). believe me. ive gained 10 pounds in the last 1.5 months just by being more regular w/ mine.

there's also the question of the amount of stress you can put on your body w/ just light weights.

[J. Rush]

i wanna do it within the next 3 months... i might just buy a bench and bar for the crib...

but i wanna do something in the meantime... what does your workout and diet consist of?

any supplements

[I_Spits_Da_Truth]

and the timeframe for the 10-15???

you're not gonna be able to build mass well unless you do compound lifts (bars usually involved). believe me. ive gained 10 pounds in the last 1.5 months just by being more regular w/ mine.

there's also the question of the amount of stress you can put on your body w/ just light weights.

Different strokes for different folks. I haven't touched a bar for chest exercises in years and use dumbells exclusively for chest exercises. It can definitely be done and that is how I prefer it. I've seen people who can easily put up 225lb on the bar, yet REALLY and I mean REALLY struggle or not be able to get 110lb dumbells up. They force you to use stabilizers you otherwise neglect using a bar and plus...a stronger arm cannot overcompensate for the weaker one. Each arm does equal work.

[GToddyT5]

If you're trying to gain any sort of mass you're going to need to go heavy. Most people don't have heavy dumbbells lying around. Your best bet for gaining mass would be heavy weights, low reps in each exercise. I think the most important lift is the deadlift. It has such a large effect on your body as a whole, but most people neglect it.

[Kronz]

http://www.exrx.net/Lists/Directory.html

and get an adjustable bench (flat incline decline) and a chin bar
(Obviously you'll get a bar if you buy a bench... I'm just gonna list dumbbell only exercises here tho. Check out the link above and make changes as needed, on exercises, and with number of reps and sets)

SAMPLE routine:

Day 1: Chest/Triceps
Bench Press (Flat) 3 x 8-10
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
Bench Press (Incline) 3 x 8-10
http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html
Bench Press (Decline) 3 x 8-10
http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html
DB Flyes 3 x 10
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
DB Kickbacks
http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
Triceps Extension
http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

Day 2: Back/Biceps
Chin/pull ups 3 x whatever
Bent over row 3 x 10
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
Pullover 3 x 10
http://www.exrx.net/WeightExercises/LatissimusDorsi/BBPullover.html (with DB)
Shrugs 3 x 15
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html
Curl 3 x 10
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
Hammer Curl 3 x 10
http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
Incline Curl 3 x 10
http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html

Day 3: Legs/Shoulders
Squat 3 x 10
http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunge 3 x 10
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html
Stiff/Straight Legged Deadlift 3 x 10
http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html
Calf raise 3 x 15
http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html
Shoulder Press 3 x 10
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Front Raise 3 x 10
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html
Lateral Raise 3 x 10
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
Seated Rear Lateral Raise 3 x 10
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html

[GToddyT5]

For big back size, you really have to do a lot more sets of chins/pulls and vary the grips. I would do about 9 sets of varying grips. Obviously you can't do that many reps doing that many sets, prob only 4 or so.

[Diggy_Dat_Niggy]

Different strokes for different folks. I haven't touched a bar for chest exercises in years and use dumbells exclusively for chest exercises. It can definitely be done and that is how I prefer it. I've seen people who can easily put up 225lb on the bar, yet REALLY and I mean REALLY struggle or not be able to get 110lb dumbells up. They force you to use stabilizers you otherwise neglect using a bar and plus...a stronger arm cannot overcompensate for the weaker one. Each arm does equal work.
This nikka spits da truth!!
I give you props for walking around in contest shape year round :king:
As you see by my avi...I am not at the moment!:laugh:

[swizzy718]

http://www.exrx.net/Lists/Directory.html

and get an adjustable bench (flat incline decline) and a chin bar
(Obviously you'll get a bar if you buy a bench... I'm just gonna list dumbbell only exercises here tho. Check out the link above and make changes as needed, on exercises, and with number of reps and sets)

SAMPLE routine:

Day 1: Chest/Triceps
Bench Press (Flat) 3 x 8-10
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
Bench Press (Incline) 3 x 8-10
http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html
Bench Press (Decline) 3 x 8-10
http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html
DB Flyes 3 x 10
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
DB Kickbacks
http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
Triceps Extension
http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html



Is it Normal to be Able to do Use Higher Weights on the Incline and Decline than on the Flat?

I'm a Skinny Dude, I'm getting Stronger not Bigger ... Probably Genetics or Some**** I gained about an Inch on my Arms in my 1st Month but that Was doing some bootleg Barbell Curls

[Reb4dawin]

Different strokes for different folks. I haven't touched a bar for chest exercises in years and use dumbells exclusively for chest exercises. It can definitely be done and that is how I prefer it. I've seen people who can easily put up 225lb on the bar, yet REALLY and I mean REALLY struggle or not be able to get 110lb dumbells up. They force you to use stabilizers you otherwise neglect using a bar and plus...a stronger arm cannot overcompensate for the weaker one. Each arm does equal work.


I strictly keep it dumbells workout wise. It's more intense and focused. But I lift to sculpt rather than add mass, so I stay betwen 75 to 85 lbs on the dumbells during chest exercises.

[Leif Garretstein]

If you're trying to gain any sort of mass you're going to need to go heavy. Most people don't have heavy dumbbells lying around. Your best bet for gaining mass would be heavy weights, low reps in each exercise. I think the most important lift is the deadlift. It has such a large effect on your body as a whole, but most people neglect it.


Yeah... i agree.


I'm just tryna gain more dense-chunkity on my biceps - i have too much mass on my upper torso and my chest is voluminously big (no Dolly).

So to balance the meaty scale, i want to up my bicepularity game.


(and the ladies mos. def. love a thug-hug... the ones where you squeeze with enough pinch that they nipple juice extractifies lacticide)


.

[brand_new30]

Kronz, thanks for the sample routine.