Bodybuilding using free weights increases core stability, balance and tones secondary muscles by engaging stabilizer muscles. Bodybuilding focuses on muscle building exercises and sculpting muscle mass. Muscle building is done through a regular routine of lifting weights, progressively increasing the amount of weight each week. A full-body workout can be designed using only free weights. Dumbbells are the most versatile free weights and can be used either in a gym or at home. They are relatively inexpensive and easy to store.
Preparation
Step 1
Warm up and stretch before performing any exercise. Stretching improves flexibility and increases oxygen flow to the muscles. A simple 15-minute stretching routine combined with jumping jacks will get circulation and blood flow to the muscles. Stretches should not be painful and should be held for 20 seconds. Stretching is recommended by the American Council on Exercise because it decreases muscle stiffness and may help reduce the risk of injury.
Step 2
Perform each exercise for three sets of eight to 12 repetitions with 30 to 60 second breaks between sets. The American College of Sports Medicine recommends performing each exercise to muscle fatigue in order to build muscle mass and muscle strength. Perform each exercise in a controlled manner paying attention to technique.
Step 3
Perform each exercise using proper form. Standing exercises are done with the back straight, feet shoulder width apart and the head aligned with the body. Perform all exercises through the maximum range of motion that does not cause pain or discomfort.
Bodybuilding Workouts
Step 1
Define your goals and plan a workout routine based upon a specific time frame such as six to 12 weeks. This is called periodization, which is taking a long term training schedule and breaking it into specific phases. This helps you to stay focused, achieve your goals and is an effective way to prevent over training, which can slow your progress.
Step 2
Use a split routine for muscle building. After training a group of muscles to exhaustion, glycogen stores in the muscle are depleted. The muscle needs a period of recovery to rebuild and repair. This is the phase where muscle strength and size is built. If you continue to train the same muscle group, this results in over-training and muscle catabolism. Catabolism is where muscle if broken down faster than it can build. Using a split routine that trains one set of muscles one day and then a different set of muscles the next day, will prevent over-training. For example train your biceps back and calves on one day, chest, triceps and shoulders another day, legs, and abs another day. Many bodybuilders use a two-day split routine training half the body one day and the other half the next day. This way they can have a four-day workout with three days off for recovery. Another routine uses five days on and two days off. Choose a workout that best fits your physical conditioning, goals and schedule.
Step 3
Choose a starting weight that you can manage three sets of 12 repetitions before reaching muscle fatigue. Dumbbell upper body exercises are numerous and can be varied to break up your workout. For example, a dumbbell biceps routine could include curls, hammer curls and concentration curls on day one. On day three, a different biceps workout could include seated alternating biceps curls, cross body hammer curls and dumbbell prone incline curls. Work the lower body muscles using lunges with dumbbells, dumbbell dead lifts, walking lunges, side lunges, step ups, sumo squats and squats holding dumbbells in both hands.
Things You'll Need
- Dumbbells
- Exercise apparel
- Workout shoes
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