The Best Way To Get Ripped With Dumbbells

The lowly dumbbell is a really great resource that is often overlooked beyond the glitz and glamour of all those fancy machines at the gym

. However, working out with free weights and, especially dumbbells will get you ripped faster than any of these machines.

That is because machines limit your range of motion to a single plane. This is great for isolating individual muscles. However, your body was not meant to work like that. Your body is a holistic organism and needs to be worked like that. One of the best ways to do this is with dumbbells.

Now getting ripped and getting big are two different things, the barbell is great for getting big and developing maximum strength. But the dumbbell is great for building strength and endurance, expending a lot of energy and, consequently getting ripped.

One of the best ways to get ripped with dumbbells is to do high intensity interval training. Because the dumbbell is such a compact device it is easy to use them for different exercises in a short period of space and time. HIIT is simply this, moving from one exercise to another with only a short period of rest in between. This is not something that is as easily done with machines or barbells.

The benefit of high intensity interval training is that because you will exert so much effort that you actually go into a state of metabolic shock and burn calories at a higher rate for days after the workout. And, this is what getting ripped is all about, you must get to under 10% body fat for men and 16% for women.

The one handed dumbbell snatch is one of my favorite exercises to do in a high intensity interval training format but there are plenty of other great workouts you can do with dumbbells such as the clean and jerk, the bench press, the dead lift, the squat, lunges, military press and others.

The following is a sample workout routine that primarily uses dumbbells.

Week 1: A/B/A/B/A

Week 2: B/A/B/A/B

A

Single handed cross over clean and press

Two handed cross over clean and press

Single handed snatch

Squat to a military press

Single handed cross over lateral raises

Dead lift to a high pull

B

Pull ups

Dumbbell swings (between the legs)

One armed bent over rows

Dumbbell swings

One armed bent over rows

Dips

Do these exercises in a circuit fashion moving from one to another in as short a period of time as you can and you will be breathing pretty heavily pretty quickly. This is an added cardio vascular element that you typically do not receive with barbells and definitely not with machines. And, because of this you will be burning calories at a higher rate throughout the day and, consequently, this is the best way to get ripped with dumbbells.

by: John Kidder

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