Getting better results isn’t always a matter of lifting heavier weights or performing more repetitions. And it isn’t always sitting on a series of machines in a gym either.
One of the things I find annoying in the gym are those people who do a set on a machine and then just sit there for 1-2 minutes texting or waiting to start their next set. When I do work between machines I don’t stop between sets or machines and treat my sessions like circuit weight training. So waiting is a big time waster and it doesn’t help keep your heart rate elevated either. Enter my #2 in a series of 8 secrets/tips that will help you get twice as much out of your strength-training efforts and add sculpting muscle too.
Dumbbells – Tip #2: Why it works?
Dumbbells help you develop power, strength, and endurance. With a few sets of dumbbells, you can target every muscle group in your body without wasting time moving from machine to machine at the gym (or waiting for people to finish) or switching between various pieces of equipment.
It doesn’t take a whole gym to complete a dumbbell circuit either and you don’t have to wait on anyone either.
Dumbbells are a time saving gem with minimal financial cost – you can do it at home with a simple set of weights. As an alternative you could even use soup cans that you can get a grip around with your hands.
My favourite Dumbbell Exercise for Triceps
Tricep Extension – Step 1
Weight machines are designed to isolate one particular muscle group. They do this by passively holding your body in the right position. With dumbbells you have to engage other parts of your body in order to keep yourself stable while performing the move.
This means that a greater numbers of muscle fibers are activated (as opposed to exercise machines) – plus you have to work harder to balance free weights yourself and maintain proper form and posture while performing each exercise.
Dumbbells also help you achieve better balance and symmetry between both sides of the body; they demand your weak side to perform work unassisted by the dominant side. This forces both sides of your body to develop at the same rate.
My Personal Take: One of my weaknesses is my triceps. I can pull or push far heavier weights on a machine than I can using dumbbells. I know this is because one arm is compensating for the other side. The result is uneven strength plus muscle mass. By doing tricep extensions with a barbell, I have to lighten the load but I still feel the burn and in both arms.
For every gym machine exercise, there is a dumbbell equivalent. Google to find exercise ideas. Find exercise ideas in SparkPeople’s exercise library to get started. You can double your workout results and save precious time doing compound exercises (my #1 Tip I discussed in a previous blog).
My Food and Fitness Diary Pending
The Fastest Ways To Build Muscle and Fitness Fast – Tip #2 Getting better results isn't always a matter of lifting heavier weights or performing more repetitions. And it isn’t always sitting on a series of machines in a gym either.
