Posted: 7/10/2008 2:34:37 AM EDT
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Ok I started weight training in Dec. 07. My bench started out at like 135 barely for 5 or 6 reps, and up until about 2 weeks ago I was up to 185 for 5 reps or so. I have since been neglecting the bench in all forms (ie. incline, decline, flat) in favor of dumbbell presses, and such. It must be working, because I just went out this morning, and said screw it, and put 205 on the bar, and BAM knocked out 6 reps for 3 sets. I couldn't believe it. The reason I really can't believe it is because before 2 weeks or so ago I could barely get 1 rep out of 200. Some other things I think the dumbbells have helped me on is my pull ups, and my dips. I can do 3 sets of 10 dips now when before I could only do like 2 sets of 5 max, and pullups have gone from 1 set of 5 to 3 sets of 5 easily. Maybe it's a mental thing, but I'm gonna say it's been the dumbbell training. It's the only thing I have been doing differently lately. I'm stoked. 300 bench here I come. 
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| Dumbbells are great. I know AGW doesn't like them, but for upper body work, I think you get more bang for your buck with dumbbells. For lower body work, things like swings, goblet squats, single leg deadlifts & squats are good supplements to heavy dl's & squats. Gains in your db bench press won't always directly correlate to gains in your bb bench, but you'll be stronger. |
To be fair, I think you could say the same about guys with barbells. For example, what percentage of people in the gym would you say execute a bent row with proper form? Squat? I like dumbbells vs barbells for the same reason I like barbells vs machines. Range of motion. |
| I'm glad I read that a second time. The first time through I thought you typed 'rape' instead of rep. And personally, I don't think a moderator should be threatening to rape people on an open board. That's what pm's are for. So thanks for not really typing that. |
| Switching the routine around and using dumbbells for bench or incline bench can yield great results. Increased range of motion and increased use of stabilizing muscles (you need to work harder to keep them from tilting or moving around than you do with a barbell) are a couple of reasons why this is so. |
Thats really what it boils down to. I don't even use a barbell for chest exercises....I use all dumbbells for major chest and back exercises. |
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One guy at my gym seems to put an endless amount of work into doing dumbbell bench presses, both flat and incline. He has gotten HUGE in the pass year.. Hard to say if it was from the pressing or just genetics. I imagine that TX_C04 also gained a boost from doing the dips and the pull ups. I would also be curious if he does any squats as well. |
i don't do too many squats, but I love my deadlifts. I do lots of deadlifts. At least 3 days a week. |
Way too much. The muscles in your lower back are small and need time to recover just like any other group. |
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I havn't tried anything over 55 yet. I know I could do more, but I don't have any more weight. I need to go to the gym again. I have a membership to golds, that I havn't used in over 6 months. I just bought a bunch of stuff, and threw it in my garage, and stayed home. I think I may start going again next week. I guess it's either that or buy more weights. |
negged |