Can You Build Muscle With Just Free Weights?
This entry was posted on January 22, 2021.
The best way to hasten the development of your muscles is by incorporating free weight exercises.
Some may argue that machines are better at training specific muscles. The advantage of free weights is that they engage many muscles.
For each free weight exercise you do, you are getting more toned and building strength unilaterally. You don’t have to abandon machines.
Instead, accommodate a dumbbell workout routine that can do wonders for your body.
Building Muscle With Free Weights
Building muscle needs no complexity. A pair of dumbbells can work any part of your body with proper use. It can help you build cardio, gain muscle mass, and burn fat.
Here are some exercises you can do with free weights:
Cross Hammer Curls
When you are building your biceps, you can put a lot more focus on developing each by taking it one arm at a time.
A hammer curl helps develop the biceps and forearms, giving you a proportioned arm.
By engaging them one at a time, your nervous system learns to use more muscle fibers in the workout.
Keep your elbows in a fixed position to maximize the use of your biceps.
You can use the Lat pull with dumbbells as added weight to help strengthen your legs and hips.
Weighted lunges also strengthen your back while you are developing stability. Stand with the dumbbells at your side while you are doing the exercise.
Do not bend your front leg too far forward beyond the toe, as it will put unnecessary pressure on your knee and build muscle with dumbbells.
A simple exercise that looks like you’re walking with weights. By pacing in short quick steps, you improve your grip strength while working most of your body.
You also don’t have to worry about your shoulders during the exercise as your muscles will move to protect the joints.
A scaption is one of the safest exercises you can do for your shoulders. These muscles are often the target of overuse and strain, but the scaption movement protects the joints.
Make sure to keep your arms straight during the exercise until you feel a stretch on your shoulders.
This move can benefit beginners and enthusiasts alike. The goblet squat improves your mobility while also activating your glutes.
Hold the dumbbell with both hands in front of your chest as you are squatting. This exercise improves your lower body, arms, and grip strength.
A deadlift is one of the most effective exercises to develop your lower body. By using the stiff-legged version, you are protecting your hip and lower back from injury.
The form is important with the deadlift as the wrong posture can put stress on those areas. Developing consistency can also help you build stability.
Bent Over Rows
Rows are an exercise that engages your core while also building muscles in your arms, shoulders, and thighs. It helps you develop the upper body to give you a V shape.
What About Bodyweight Exercises?
Bodyweight exercises are also an effective exercise as they engage many muscles. They help you burn fat faster and become lean.
The common belief is that bodyweight exercises are ineffective when it comes to building muscle mass. It is a false belief that is leading many away from the benefits of using your own body.
You can build muscle by performing variations of the exercises. By making changes to your routine, you can work out more muscles and maximize growth. You have to be strategic about your approach to getting results using body weight.
The truth is that bodyweight exercises have movements that work out every muscle. They are compound moves that combine exercises, activating many muscle groups.
Some of the compound exercises you can use include:
- Standing Bicycle Crunches
- Squat to Overhead Press
- Inchworm with Push-ups
Maximize Your Gains
Free weights should be a part of your fitness arsenal. Being consistent with training will add to your weekly workouts and keep sessions interesting.
The most important thing to note is that you should always focus on form. You don’t have to lift the big weights immediately. If your form is not perfect, you can develop the wrong muscles and risk injury.
Create a dumbbell workout routine by incorporating some of the exercises we mentioned above. You can place the exercises between your workouts or have a dedicated session.