Rut –busting Dumbbell Training!

Dumbell Exercises

Parrillo Procedures to the rescue: John Parrillo is world renown for his nutritional products and procedures. He is equally celebrated for his innovative training tactics. A listing of a few of his more well known training procedures would have to include the infamous 100-repetition forced-rep Belt Squat, Parrillo Fascia Stretching and Fascia Planing techniques; let us not forget the Parrillo Intensity Set, Parrillo Dips or the pump-stretch-flex Parrillo Three-Phase Set. John was the first to insist bodybuilders include aerobics in their training. He was also the first to insist aerobics need to be done intensely as intense aerobics build mitochondria. Let us not forget recent innovations such as the 100-rep “Five Phase” Giant Set. On and on goes his list of unique and innovative training tactics. The Parrillo Genetic Equalizer line of standardized gym equipment, introduced in the 1990s, remains to this day the most innovative take on gym equipment ever devised. John’s patented FxStretch device allows users to self-administer fascial stretching: FxStretch was and remains bold, unique and decades ahead of its time. Even in the often boring world of conventional weight training John continually offers up revolutionary methods utilizing the oldest and plainest of training tools: barbells and dumbbells. One particular training procedure John periodically recommends is a protracted period where dumbbells are used exclusively. On every exercise in the trainee’s progressive resistance regimen, dumbbells and dumbbells alone are used. And not just for chest, shoulder and arm work – this Parrillo approach uses dumbbells for every muscle, including upper, middle and lower back; even thighs, calves and hamstrings. Dumbbell training creates extraordinary muscular stimulation and stresses muscles from a variety of unusual angles. This exclusive use of dumbbells usually lasts for two to four weeks and creates muscle growth past your wildest imaginings: physically stimulating and mentally refreshing.

Even Steven and the Muscle Stabilization factor: If used properly, dumbbells are fantastic muscle-building tools. Dumbbells force each limb to carry its fair share of the total payload and require muscles to perform equally. Dumbbells straighten out symmetrical imbalances and create proportion in disproportional body parts. Most trainees are ignorant of the fact that when they use a barbell or an exercise machine, one arm or one leg pushes or pulls more than 50% of the total payload. Perform a bench press or a row and one arm will push or pull more than the other arm or leg. Perform the identical exercise using a pair of dumbbells and the workload must be split 50-50. If for no other reason, a periodic dose of dumbbell training should be used to acquire symmetry and muscular proportionality. Make that weak muscle carry its fair share of the load and guess what? Those undersized arm, pec, shoulder and back muscles are suddenly shocked into growing. Dumbbells force muscle stabilizers into action. Muscle stabilizers prevent individual dumbbells from travelling outside the prescribed motor pathway. Stabilizers are maximally recruited when the payload is pushed or pulled using dumbbells. Exercise machines eliminate the need for muscle stabilizers to fire whereas dumbbell exercises are the Mack Daddy of muscle stabilizer activation. Dumbbell exercises also trigger something called muscle innervations. When innervations occur, muscles are stimulated to such a degree that neighboring muscles receive benefit. Athletes in rehab use innervations to keep injured muscles strong. If they have pulled or ripped a pectoral muscle, rehab specialists will recommend tricep, arm and upper back exercises to keep the muscles around the injured pec strong. Innervations keep injured muscles relatively strong without actually working the injured muscle. Dumbbells are perfect training tools when used correctly and used consistently.

Dumbbell training for the entire body: Let’s assume you are convinced and have decided to give an all-dumbbell training routine a test ride: how would you set up such a routine? Our training strategy is always based and rooted in the Parrillo Performance resistance training approach and uses the classical Parrillo procedures: the Parrillo procedure for attacking any muscle has three distinct parts. Every time we perform a weight training set, regardless if the ‘implement’ is a barbell, a pair of dumbbells or an exercise machine, the bodybuilder uses the Parrillo Three-Phase Set. The athlete first performs the resistance training set. Immediately they perform a Parrillo Fascia Stretch. Fascia stretching loosens and makes pliable the sheathing that surrounds every muscle. By performing an intense stretch, the constrictive muscle sheathing is stretched and loosened and this allows the targeted muscle more room for expansion. Muscle growth is made easier. The athlete concludes the Three-Phase Set by flexing the target muscle hard and repeatedly. The three phase procedure, pump/stretch/flex, is used on every set of every exercise for the entire workout. If you were training shoulders and performing overhead dumbbell presses, the three-phase procedure would go as follows: rep out with the dumbbells using the appropriate poundage for the appropriate number of reps. After concluding the overhead presses immediately perform a facial shoulder stretch. John likes the skin-the-cat stretch and will have his students hold this intense fascia shoulder stretch for 10-20 seconds. The instant the stretch is completed the third phase of the three-phase set to flex the deltoid muscles hard and flex them repeatedly. You might flex using the “most muscular” crab pose to expand pumped deltoid muscles against newly loosened fascia. Consult the Parrillo Training manual for a complete and comprehensive list of fascia stretches. How would you set up the weekly dumbbell-only training schedule?

The All Dumbbell Training Routine

Monday legs & shoulders

Tuesday chest & triceps

Wednesday back & biceps

Thursday off

Friday repeat Monday

Saturday repeat Tuesday

Sunday repeat Wednesday

Ideally each muscle or muscle group is worked twice a week. You may use the same exercise twice a week or you may use different exercises in each session. Individual sessions are kept relatively short and are extremely intense. Sessions are kept fresh, interesting and innovative by incorporating the pump/stretch/flex procedure. Lower reps and heavier weights are recommended in the first weekly workout. Higher reps are used in the second weekly session. Smart Bomb with a Parrillo 50/50 Plus^™ shake after every workout. Drinking 50/50 Plus^™ actually amplifies workout results. No partial reps please!

Recommended Dumbbell Exercises and Techniques

Legs

Deep squats with dumbbells: Heavy dumbbells are held in each hand at your sides as you squat down. Use a narrow stance and maintain an upright torso. Past a certain point and poundage the grip becomes a problem; holding huge dumbbells as you squat can become unmanageable and top bodybuilders will wear lifting straps as they squat with heavy dumbbells. This makes it possible to continue squatting long past the point where the grip tends to give out. A truly strong man can squat with a pair of 100s (wearing wrist straps) for 4-5 consecutive sets. For maximum muscle stimulation lightly touch each bell to the floor on each rep. Use the narrow squat stance and don’t lock out between reps: stand to a point just shy of lockout; this no-lock technique creates continual thigh tension. Lower with control. Dumbbell squats are terrific thigh blasters. Squat twice a week: in the first weekly session hit 4-5 sets in the 6-8 rep range. In the second weekly squat session perform 4-5 sets with lighter weight and up the reps to 12-15 per set.

Dumbbell Calf raises: Find a stairway and perform single leg calf raises while holding a dumbbell in your ‘off’ hand. If you are doing a right leg calf raise, hold the dumbbell in your left hand. Use your right hand for balance as you go up and down. 4-5 sets of 20-25 reps are recommended in the week’s first calf session. In the second weekly session, lighten the dumbbell and shoot for 4-5 sets of 50+ reps. Go high up on the toe on each rep and really stretch the calves in the bottom position. Alternate legs and alter toe position. One recommended procedure is to perform a dumbbell set for each leg then drop the dumbbell and perform a concluding high rep set of 100+ reps using both legs and with no weight for a burn set. You may super-set squats with calf raises to save time.

Dumbbell Hamstrings: The Romanian deadlift was originally an Olympic lifter assistance exercise. Take a shoulder width stance and stand erect holding two fairly light dumbbells at your sides. Keep the knees unlocked yet flexed. Keep your back arched and lower forward until the dumbbells touch the floor. As you lower, allow the butt to push rearward. The arms are limp, not flexed. When the two bells touch the floor come erect ever so slooowly! Done properly, this exercise is superior to leg curls. The trick is to come erect in super slow fashion using the hamstrings alone to power the raising of the tensed torso. 4-5 sets of 6 reps are recommended in the 1^st session. Kick the reps up to 12-15 in the second weekly hamstring session. Trainees can create a tri-set by alternating dumbbell squats, dumbbell calf raises and Romanian deadlifts.

deltoids

Dumbbell overhead shoulder press: Perhaps the finest single deltoid exercise, overhead presses using dumbbells, has been the premier shoulder exercise for decades. Either alternate arms or push both bells upward simultaneously, your call. Hold the lockout and contract the delts hard. The most common error is the partial rep overhead dumbbell press; the bells are never fully locked out and never fully lowered. Partial repping is a crime. Perform 4-5 sets of 6-8 reps on the heavy day and 4-5 sets of 12-15 reps are recommended on the second light delt day.

Dumbbell deltoid raise: A terrific delt builder if done properly. Most trainees use too much poundage and heave the bells upward; this turns a great delt exercise into a lousy trap exercise. Use a pair of light bells and lift them using shoulder power alone. Don’t lower the bells all the way down and relax between reps: lower ¾ of the way as this maintains continuous delt tension at all times. Raise the bells to ear height and hold the top position before lowering. On the second shoulder day try lateral raises done lying back on a 45-degree incline bench – this creates the ultimate in delt isolation. Perform 4-5 sets of 8-10 reps on day one and 4-5 sets of 15 reps using lay-back laterals on the second shoulder day.

pectorals

Dumbbell flat bench and incline dumbbell bench press: Perhaps the finest single pectoral exercise, be sure and get a big stretch at the bottom of each rep – again don’t fall into the stupid habit of only lowering the dumbbells halfway down and not completely locking out at the top. On the first chest day, push big bells for 4-5 sets staying in the 6-8 rep power-building range. On the second chest day perform dumbbell incline benches using a 45-degree bench. Feel the upper pecs work when doing incline presses. Do not arch backwards while doing incline presses as this turns incline pressing into flat benching. Use higher reps on the inclines; we suggest 4-5 sets in the 10-12 rep range.

Dumbbell flat flye and incline dumbbell flye: The dumbbell flat flye, like the lateral raise, should be performed with light poundage and a full, deep range of motion. The key to maximum pec stimulation is to allow the bells to stretch way down at the bottom of each rep. Try and touch the floor with the bells before commencing the upward lift portion of each rep. Use pec power alone to raise the weight – keep the arms flung wide throughout the set. We recommend 4-5 sets of 10 reps in the flat flye and 4-5 sets of 12-15 reps when using the incline dumbbell flye on the second chest day of the week.

back

Dumbbell rows: Row with two bells simultaneously on the first weekly back training day and perform the single dumbbell row, bracing one leg on an exercise bench, on the second back day. Perform 4-5 sets of 6-8 reps in the double-dumbbell row. Use higher reps and more control on the single arm row on day two. Again 4-5 sets on both days. Kick the reps up to 10-12 per set for the one-armed row. Make sure to pull with the back muscles. Avoid “arm pulling” while rowing; i.e., avoid pulling the weight with the biceps. Use lifting straps if needed on Day I.

Dumbbell power cleans and upright rows: A difficult, slightly dangerous and extremely effective trap, erector and rear deltoid developer. Stand between two dumbbells and pull them to the shoulders as if you were preparing to press them overhead. Lower to the floor and repeat. Make sure to pull the bells straight up. Use a little knee dip to catch the bells on the shoulders. Keep the reps low, no more than 5-6 reps for 4-5 sets. On the second back day, substitute the dumbbell upright row. Stand erect with two dumbbells; pull them in a straight line to chin level. Lower and repeat for 4-5 sets of 8-10 reps.

triceps

Dumbbell overhead tricep extension and tricep kickbacks: These can be done ‘power style’ on the first of two weekly tricep workouts: use a single dumbbell (held vertically) and grasped with two hands. Lower behind the neck and get a big stretch at the bottom. 4-5 sets of 6-8 reps are recommended in this first weekly tricep session. On the second tricep training day, try performing overhead tricep extensions while lying back on a 45-degree bench. Use two light dumbbells and use a slower, more controlled rep speed. You may substitute dumbbell tricep kickbacks on the light day. In both exercises, shoot for 4-5 sets in the 10-12 rep range. On the kickbacks make sure the upper arm stays parallel to the floor and lock fully and completely on each individual rep.

Biceps

Dumbbell curls: Twice a week hit the biceps. Perform 4-5 sets of some type of bicep curl and be sure and mix it up: rotate standing curls, incline, preacher, spider or concentration curls. Pick a curl type you like and be sure to alternate curl types on each of the two bicep days. In the first weekly curl session shoot for 8-10 rep sets using heavier poundage. On the second weekly curl session, go for higher reps, 12-15 reps per set are recommended. Make sure to open the arm completely at the start of every curl rep; and please, no partial reps and no heaved reps