Barbell Single Dumbbell
Barbell Single Dumbbell
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Will this weight routine make me bigger?
The routine is below. With a proper diet, sleep, etc, is this workout ok? Is it enough? What can be improved upon?
DAY 1 - PULL
Deadlifts
Dumbbell Rows
Barbell Curls
DAY 2 - PUSH
Dumbbell Bench Press
Dumbbell One Arm Shoulder Press
Close Grip Bench Press
DAY 3 - LEGS
Dumbbell Lunge (can't do squats as i can't get bar over my head as i don't have a rack)
Barbell Straight Leg Deadlift
Dumbbell Single Leg Calf Raise (3 x 12)
Sorry, forgot to mention, this is a 5 x 5 routine. So 5 sets of 5 reps. My aim is to get big.
resistnzisfutl - I will be doing this 3 days a week - monday, wednesday and friday.
This isn't a bad routine. One thing I didn't see is how often you lift. Are you doing a three days on one day off split routine? Lifting three days a week? It's generally accepted that you should only lift heavy two days in a row at the most for best results. Some people actually only work out three days a week. Since you've split up your body parts into three different workouts, a four day workout week would do well, where you do the first two Monday and Tuesday, the last one on Thursday, then the first one again Friday, the second and third Monday and Tuesday, etc..
The 5x5 part, I would suggest, should only apply to the primary lifts, or the deadlifts, bench presses and lunges - everything else I'd keep to three sets or less, 8-10 reps. Also, with the primary lifts, go heavy, no more than 6-8 reps each to failure; if you're able to do more than 8 reps, it's time to go heavier. Eccentric training is the best way of stimulating muscle growth; where you have a slow count negative and explosive positive.
You could try to do front squats where the bar is held in front of the shoulders instead of behind the head.on the traps. There just is no substitute for squats when it comes to mass building.
Although close grip bench press does stimulate the triceps, what really isolates them are something like lying tricep extensions (skull crushers) or overhead tricep extensions, something like that.
Once in a while you should switch up your routine with different exercises so your body isn't allowed a chance to adapt. This will help prevent plateauing. Each workout should be an improvement over the last in reps or weight - that's the only way you'll see muscle gain.
Keep in mind that you aren't going to see quite the strength and size gains with dumbells as you'll see with barbells. Unless you simply don't have access to barbell exercises, most of the lifts should be executed on barbells. Dumbells are good for supplemental exercises or when you want to change your workout on occasion. This is because more assister muscles are utilized in the lift, which tend to be weaker, and the major muscles aren't stimulated as much as a result.
Good luck!