If you dont have the time to go to a gym or the money for a gym membership you can transform your physique and put on pounds of muscle with just dumbbell workouts. But what a lot of people dont understand is that the fastest way to build muscle is with dumbbells workouts!!! And of course, this is true whether you lift dumbbells at home or at the gym. It is not required to pay a monthly membership at a gym to build muscle fast. You can build muscle fast at home with just a few sets of dumbbells. You can build muscle in the upper body and lower body with dumbbells!! If you can't get to a gym or can't afford to get a lot of free weights, it's amazing the results you can get with just some dumbbells and a bench.
In fact, you can target all muscle groups using just dumbbells. Dumbbells offer an increased range of motion, plenty of overload to the muscles and not to mention dumbbells really strengthen your stabilizing muscles. In fact dumbbells recruit more muscle fibers while performing the exercise. Dumbbells also increase nerve activity and your mind and muscle connection while performing exercises. Let's cover a few of the exercises in which you can use dumbbells to build muscle.
Lower Body Exercises
Dead lifts, Squats and Lunges with dumbbells are all extremely effective to build muscle. Not only are they more comfortable than regular dead lifts, squats and lunges with a bar, the use of dumbbells there is less spinal compression and less pressure on your lower back. Dumbbells can also be used to build muscle in the calves with standing calf raises. You can perform calf raises with dumbbells by holding a dumbbell or dumbbells in either hand. Dead-lifts targets the glutes and hamstrings while squats and lunges targets the quads but also works the calves, glutes and hamstrings!!
Upper Body Exercises
Dumbbells are also effective to build muscle quickly in upper body exercises. One arm dumbbell rows are very effective in building the back muscles and rear delts. Dumbbells can also be used to build a thick and dense muscular chest and shoulders. While performing flat, decline or incline bench presses with dumbbells you have an increased range of motion that really hits the muscle harder. Also dumbbells can be used to perform flyes on the bench as an isolation movement that really hits the pecs. Dumbbells are great for building shoulder muscles as well. Seated shoulder presses with dumbbells are very effective, as are side and front lateral raises. You can also do Trap work with dumbbells by performing dumbbell shrugs and dumbbell upright rows!!
And of course, you can use dumbbells to build muscle in the biceps, triceps, and the forearm muscles. Standing alternate dumbbell curls are a great bicep builder and really help to bring out the desired bicep peak. Overhead triceps extensions are great for targeting the triceps muscles. Dumbbell hammer curls targets the forearms and biceps.
When working out with dumbbells to build muscle start out with light weights. This is needed to get the grasp and feel for the increased range of motion dumbbells allow and the stress dumbbells put on your stabilizing muscles. Slowly build up the amount of weight you lift with dumbbells and over time watch your muscles grow!!
As you can see, there are many exercises you can perform to build muscle with dumbbells. A used set of dumbbells and a bench will usually only cost you under a hundred bucks. Also dumbbells and a bench don't require a lot of space a set of dumbbells and bench can be easily placed in a corner of a small room or in the garage. Its important when looking to build muscle you perform the right amount of reps and sets so you can grow muscles the fastest. With that said, be sure to get out my other muscle building tips here on my free muscle building blog!!! If you want to work out at home, or you don't have the money to afford a gym, it's perfectly fine to use dumbbells to build muscle and get the results as if you were going to the gym!!