For building muscle, should I use dumbbells weight in both hands or bench press?

Proper exercise selection plays a big role in the kind of progression you may make with your muscle building goals. If you want to create ripped, bulding, rock-hard muscles, you need to use the right weight training

exercises. If not, you won’t get the real muscle buildings gains that you want.

Quads

Squat

Did you genuinely think I was going to say

something else? Wimpy leg extensions, maybe?

Yeah, go for the burn and tear up your knees

while you’re add it. But you won’t build huge

quads from leg extensions. I recognise squats are

brutally hard work. And that’s why they are

so freaking effective. If you want to bulid

slabs of muscle all over your body, you need

to squat.

Hamstrings

The Stiff Legged Deadlift (knees more or less bent)

Sorry, no leg curls here. Once again, it’s the

hard exercise using a lot of weight that is most

effective for building massive hamstrings that aren’t

overshadowed by overdeveloped quad muscles.

Calves

Standing Calf Raises

Basic is better. You may use a heck of a lot of

weight on this exercise. Go for it. An alternative

is to do them on a leg press machine.

Chest

Dips

Surprised that it’s not the bench press? Sure, the

bench press is the most popular chest exercise. That

doesn’t make it the best. First off, it’s not a hard

exercise. You lie flat on your back. Yeah, that’s

real tough. Try an all out set of dips versus the

bench press and you tell me which has you working harder.

I guarantee you, it’ll be the dips.

The flat bench press may wreak mayhem on your shoulders

and rotator cuff. It puts them in a very awkward position.

The dips works your chest, triceps and shoulders more

thoroughly and efficaciously than the flat bench press

does. Many people have called it the upper body squat.

If you want to build massive muscles through the chest

and shoulder area, make dips a focal point of your

weight training program.

Midback

Deadifts

Yes, another exercise that far too few trainees perform.

Yet, it must be the cornerstone of your back training

program. The deadlift works your back like no other

exercise can. Yes, like the squat and stiff-legged

deadlift, it’s barbarically hard. BUt it works. Learn

to like hard work.

Lats

Chins

Chins, not lat pulldowns. If you can’t do sufficient chins

now, work hard on lat pulldowns until you can. Once

you are strong enough, go to chins for your lat development.

Shoulders

Dumbbell Upright Rows

Why not some form of overhead press? Because overhead

presses focus more on the front delt. To hit the bulk

of the muscle, you need to hit the side head, which

involved moving your upper arm out to the side. So

you’d think lateral raises. However, this is a light

exercise. You can’t genuinely overload the delts with

side lateral raises. So what’s left? Dumbbell Upright

Rows done the right way. You gotta do these with

dumbbells, not a barbell. This allows you the freedom

of motion to do them in the most procreative manner.

As you pull the dumbbells up, your upper arms should

move somewhat out to your sides as you lean slightly

forward. Your upper arms move into the same finishing

position as if it were a lateral raise but your forearms

finish as if you were doing a row. You may use more

weight this way and it in truth overloads the delts and

traps.

Triceps

Dips

Yep, the same exercise as for chest. To emphasize the

triceps more, make sure your body is straigh up and

down as you lower and raise yourself each rep. If

you want a discerned exercise, go with the close

grip bench press. I prefer doing this on a decline

as opposed to a flat bench. There is less emphasis

on the shoulders.

Biceps

Standing Dumbbell Curls

The dumbbell curl is much more effective than the

barbell curl or ez curl bar curl for a couple of

reasons. First, the capacity to supinate your hand

adds to the effectiveness. The barbell curl also

has a tendency to place more special importance and significance on the

forearms than the biceps as you curl the weight up.

The ez curl bar is not effective for the biceps as

it puts your hands in a position that de-emphasizes

bicep contraction. Go with the dumbbells and supinate

your hand as you curl so that your pinky is above

your thumb at the top of the rep.

No matter what kind of weight training routine you

use, make sure to include most of these mass builders

as many times as possible. This way, you’ll be sure to

get the most muscle building bang for your buck from

every procedure you use.

For Building Muscle Should I Use Dumbbells Weight In Both Hands Or Bench Press

This book offers what no one else does – a beauteous user-friendly book that informs you regarding everything from bodybuilding nutrition, to supplements, to exercises, to posing.  

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For Building Muscle Should I Use Dumbbells Weight In Both Hands Or Bench Press Photo

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Most helpful client reviews

22 of 22 people found the following review helpful.
A Great Bodybuilding Book
By Frank M. Meyers
Having seen each issue of Musclemag International since issue #1, I didn’t suppose to see anything new with the Encyclopedia of Bodybuilding. I am happily amazed with the great content of this book. It actually is an encyclopedia. With chapter titles like The Key to Anabolic Growth, Synthol and Bodybuilding in the Golden Years this is a great book for beginners and veterans alike. Intense routines and a walk down the memory lane of bodybuilding make this one of the best bodybuilding books ever.

16 of 16 humans found the following review helpful.
Not on par with Arnold’s Encyclopedia of BB this is better
By Y. Emre Karasan
Musclemag is my favourite BB Mag, and Bob Kennedy has written a good deal of outstanding books, so I had very high expected values from this book.
Let me tell you that, while it doesn’t exceed my expected values it very well satisfy them.
It covers some grounds that Arnold’s or Bill Pearl’s Encyclopedia’s didn’t cover, Bob Kennedy is a great writer and publisher, this book is another testimonial for that fact.

Let me Share it is Chapters:
1.Laying the Groundwork
2.The Body You’re Building
3.Ready,Set,Go!
4.Principles of Nutrition
5.Intermediate Level Concerns
6.Advenced Level Training
7.BB the Greatest of Sports
8.Earning Living through BB
9.The Big Seven Exersizes
10.The M.A.S.S System Training
11.Training with the Superstars
12.The Complete BBer
13.BB Sociology
14.Hardcore Growth

20 of 22 people found the following review helpful.
You get a workout just keeping the book!
By smf
This book is beautiful! I have a huge library of bodybuilding books and magazines assembled from the 80′s and I’m always looking for something new and dissimilar to add to my collection, which is not always easy since each book out there seems to be a repeat of something else.

The book is a hardback which makes it somewhat heavy and awkward to hold and I may see over time how the binding may start out to get stressed and get started to break because of the weight. If it’s placed on a sturdy shelf and cared for, it ought to never fall apart- but it’s something to consider. I closely wish they would have just made it a paperback because books are meant to be read and accordingly endure a lot of level of abuse from time to time. Hopefully they will get a paperback version out there soon. Also, it has a dust-jacket which is a bit annoying because of course it’s going to slip off and get torn over time.

The book covers almost each aspect of bodybuilding that I may think of, including history and widely known and esteemed bodybuilders (vital data for beginners to the sport), how to stretch safely (something most bodybuilders overlook from time to time), how to make cash in the industry, contest preparation and promotion, mass gaining, “the pump”, person pro’s workouts, nutrition, basic physiology/biology, a “question and answer” chapter in the back, side affects of steroid use, training injuries, etc.

Really there’s not one thing it doesn’t cover, so a beginner to the sport would genuinely get a lot out of this huge book. I am a natural competitory female bodybuilder and am likewise a personal trainer, and still found this book to be informative and exhaustive and am proud to add it to my extensive collection of literature.

The pictures are principally of male bodybuilders which is always disappointing because I think it’s evenly necessary to read in regards to the history of women’s bodybuilding and explain the deviations in muscle building amid men and women. There is a quick rundown of the beginning of female bodybuilding with a big picture of Cory Everson (page 24-25), but it’s in truth only two pages long and gives a basic comprehensible statement of why female bodybuilding is not as ordinary (ie. extreme masculinity being a turn-off, etc).

I subscribe to MuscleMag International and have for years, so I’m employed to the writing style and info that Robert Kennedy provides in his publications. The pictures in this book are a great deal of of the best I’ve seen in any book I own, and they are inspiring. As a trainer, I like to keep myself informed from a scientific viewpoint, but also from the perspective of the people I train. Most of them will pick up books like this looking for info and it’s essential that I know what they are reading to better guide and educate them. This is one book I would commend to any client of mine who appreciates the bodybuilding lifestyle and is not turned off by the more spectacular than life physiques in this book. It is exhaustive sufficient to educate a newbie- but to also shed numerous light on the bodybuilding counterculture that is veritably arousing and attention holding and not similar to any other sport in the world.

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