Dumbbells are weighted implements that are effective at developing strength and muscle size when used in a muscle-building, weight-training program. Both men and women can get ripped with dumbbells, though men generally gain greater size and at a faster rate because of hormonal differences. Getting ripped, or building significant muscle mass, requires that you complete frequent, high-volume weight-training workouts with your dumbbells. To build muscle size as quickly as possible with dumbbells, lift weights as frequently as possible, with each session consisting of high sets and repetitions, while still allowing your muscles rest.
Step 1
Split your muscle groups into separate workout sessions throughout the week. Focus on your chest and shoulders on Mondays and Thursdays, your back and legs on Tuesdays and Fridays, and your biceps and triceps on Wednesdays and Saturdays. Allow yourself to rest completely on Sunday. Splitting up your muscle groups will maximize your workout effectiveness, because you'll be able to complete more exercises for each muscle group.
Step 2
Complete at least eight sets of exercises that target the muscle groups you're assigned to develop, according to Dr. Joseph A. Chromiak of National Strength and Conditioning Association. For example, on your chest and shoulders day, complete at least eight sets for your chest and eight sets for your shoulders. You can do this by choosing two exercises for each muscle group, completing four sets of each, or by choosing three exercises for each muscle group and completing three sets of each. Each set should be completed for six to 12 repetitions each.
Step 3
Complete dumbbell exercises that effectively develop your muscles. Chest dumbbell exercises include chest press, chest flyes and incline chest press. Dumbbell exercises for your shoulders include shoulder press, lateral raises, front raises and upright rows. To develop your back with dumbbells, complete bent over rows rows, single arm rows and heavy pants. For your legs, complete dumbbell squats, lunges, deadlifts and calf raises. For your biceps, complete biceps curls, isolation curls and hammer curls. To target your triceps, complete overhead triceps extensions, kickbacks and lying triceps extensions.
Tips and Warnings
- To thoroughly develop all of your major muscle groups, you're likely to need a wide array of dumbbell weights. Larger muscles like your chest and legs will require heavier weights, while you'll need lighter dumbbells for smaller muscles like your triceps. Use an appropriate size of dumbbell for each exercise. You should struggle to complete the final three repetitions. If you're unable to complete six repetitions, lighten the dumbbell weight. If you complete more than 12 repetitions without an issue, increase the dumbbell weight next time.
- Do not train more often in an attempt to build muscle more quickly. Your muscles need at least 48 hours of rest in between training sessions to allow recovery and healing. According to Dr. Lee E. Brown of the National Strength and Conditioning Association, it's likely to take up to eight weeks to see increases in muscle size.
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