Skip to main content

Starting Dumbbell Training

To help me start my weight training, I got several books on using dumbbells. The one I ended up using most is Dumbbell Training for Strength and Fitness, by Brzycki and Fornicola. It is aimed at the beginner starting with a home gym. The exercises in there are basic but cover all the muscle groups. I like the clear description of each exercise, and the indications on whether to skip it or how to adapt it in case of injury. The last part of the book is a collection of dumbbell workouts submitted by different coaches. It was fun to work through some of them and helps break monotony. The book has a good introductory section about safety practices and general advice. I still refer to it for reminders of the proper form for each exercise, and occasionally for new exercises to do.

Overall, if you're a beginner to dumbbells, this is the book!


The other popular book, Dumbbell Training, by Allen Hendrick, was useful for finding additional exercises. However, and I attach a strong warning label: NOT FOR HOME USE. At least, this book is ultimately not for me. The book is clearly written for professional coaches. The exercises are intended to be performed by trained athletes already in good shape. Some are advanced and outright dangerous for a beginner to perform without a coach and / or a spotter. The part about Power is particularly dangerous because it advocates weight-lifting type "explosive" training, with weights near the maximum limit you can lift. I'm not going to go there. For one, I'm not a professional athlete. Moreover, my goal is to reduce and prevent injury, not instigate it.

pair of dumbbells



Comments

Popular posts from this blog

Staying the Path

Sooner or later, every exercise plan stumbles upon obstacles, such as work demands, travel, weather, or injury. Following are the ones I encountered over the past five years. I will address each in turn in later posts, along with my response to each challenge. Finding the time to exercise. Schedule disruptions such as illness, travel or extended work commitments. Monotony: Boredom from doing the same routines and running over the same trails. Being a single-parent: I have shared custody of my daughter, which imposes the added challenge of integrating my exercise with my parenting.   Weather: a significant factor for exercising outdoors. Trail conditions: ice, rain, mud, potholes, construction closures, etc., can interfere with our planned activities. Injuries. Specific adaptations because of lifestyle. For example, I live in a townhouse, so end up doing stairs twice as often as usual, while my work involves sitting in front of the computer for long hours. These ha...

Exercising Outdoors

Had a nice one hour walk today around the lake. Under the towering trees shading the trail, I saw a caterpillar climbing a silk thread. Every day that I walk, run, hike, or bike outdoors, I see a small wonder of nature, be it a great blue heron wading in the pond, turtles sunning on a log, or deer almost perfectly camouflaged in the thickets. Last week, I saw a hummingbird hovering near a treetop, and a rainbow patch next to the setting sun. Over the years, I have seen red foxes and beavers. Caterpillar climbing on a silk thread. Every exercise session outdoors is an adventure. Even walking the same trail over and over, you see different things at different times of day, and as the seasons change. It is a refreshing way of breaking the monotony of exercise . For me, it wins hands-down over working out in a gym or a treadmill. Fresh air and Vitamin D are a welcome bonus, and being closer to nature is refreshing and healing. The outdoors often pose a challenge. Trail conditions a...

First Run in Weeks

The humidity over the last few weeks kept me mostly indoors. I walked here and there, but I couldn't even contemplate running in 90% relative humidity, even with cooler temperatures in the 70s. Yesterday, the clouds finally cleared up and a partly sunny sky invited me to go outdoors. First I thought about a long walk, but when I saw the humidity was down to 70%, I couldn't resist putting on my running shoes and heading out. Turtles basking in the late summer sun after days of cloudy weather. It was a good run, though more on the humid side, and a sweat bath when the wind is to my back. I ended up running 2.4 miles around the lake. The construction is almost completed on the opposite side of the trail, flattening out a severe 30-40 bank in the trail that was gradually steepened by erosion. The new flat trail is nice and so much easier on my ankles. Today, the main residual soreness is in my glutes. That's a good sign. It means the program I've been following to ...