The PowerBlock dumbbells are an adjustable set of dumbbells whose plate system can deliver anywhere between 5 and 130 lbs. of weight. According to Bodybuilding.com, you can do more than 100 exercises using the PowerBlock dumbbells and a workout bench. This variety of exercises can be combined in a number of ways to achieve an effective total body workout.
Types
The PowerBlock dumbbells are designed to be used anywhere from 15 to 30 minutes per session, with each session targeting a specific muscle group. PowerBlock provides users with its "20-Minute Workout Plan," which is divided into three different workouts that can be done over a week's time. The first workout covers your chest and shoulders; the second works your back, arms and neck; and the final workout covers your legs, forearms and abdominals.
Features
During a workout with the PowerBlock dumbbells, you will typically engage in one to three sets of an exercise, with each set made up of eight to 12 repetitions, depending on your fitness goals. Fewer repetitions at a higher weight builds more muscle, while lower weight and more repetitions helps to shape and tone muscles. According to Bodybuilding.com, the best results with the PowerBlock dumbbells are achieved when you use high-intensity training. High-intensity training means that you execute your repetitions efficiently and move between exercises without a lot of downtime.
Function
Apart from muscle building, high-intensity training, like that suggested with the PowerBlock dumbbells, was scientifically proven to reduce delayed onset muscle soreness, facilitating greater muscle growth. A study published in the August 2010 issue of "The Journal of Strength and Conditioning Research," details 13 untrained adults performing arm curls with dumbbells to muscle failure. The researchers found that performing the high-intensity concentric and eccentric dumbbell exercises helped to temporarily reduce muscle soreness. They concluded that this is helpful in regaining dynamic muscle performance.
Potential
According to Bodybuilding.com, a proper workout with PowerBlock dumbbells can produce significant gains in muscle size and strength. An article posted on the site titled "The 18-Min Home Dumbbell Workout" states that research carried out by the Athletic Department at American University found subjects made strength gains by as much as 110 percent after just six weeks with the PowerBlock dumbbells. Three subjects in the study also reportedly saw a 30 percent increase in upper arm muscle volume.
Warning
PowerBlock notes that before engaging in any workout with the dumbbells, you should consult with a physician. You should also inspect the dumbbells for loose parts before use, as these may cause the equipment to fall apart unexpectedly and cause injury. You should stop your workout routine immediately if you experience any abnormal pains.
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