Gaining muscle mass is one of the main objectives of those who go to the gym and, the truth is that with a detailed planning they have it quite easy because generally gyms have many machines and different weights can be applied.
We know that we have many readers who do not have enough time or money to go to a gym and that they have little material at home, so in this article we will tell you how to gain muscle mass with just one dumbbell.
Basic principles to increase muscle mass
It is important to know that for there to be an increase in muscle mass, you need two factors.
The first is that there is a caloric surplus, that is, consume more calories than are being expended. For example, if a person maintains his weight with 2,500 kcal, the most logical thing would be add to those 2,500 kcal between 15-20% to gain muscle mass, so you would have to be consuming between 2,875 kcal and 3,000 kcal.
On the other hand, you have to include enough protein to maximize muscle protein synthesis (around 1.5-2 g/kg/day) and eat plenty of carbohydrates to train intensely. For example, between 4 and 6 g/kg/day would be correct. In case of including that amount of macronutrients and not increasing muscle mass, before increasing fats (we recommend an intake of between a 0.8-1g/kg/day), it is better to increase the amount of carbohydrates.
The second fundamental factor is to train with enough intensity so that there is a progressive overload and that the muscle mass increases in size. In case of not generating enough mechanical tension, there will be no hypertrophy.
Is it possible to gain muscle mass with a dumbbell?
Undoubtedly, it is possible to gain muscle mass using only a dumbbell as a tool. What we have to take into account is that we will probably not progress as much as we want with a 2 or 4 kg dumbbell, so we will have to buy an adjustable dumbbellsince depending on the exercise, we will be able to lift more or less weight.
Here we leave you a routine that you can do at home with only one dumbbell.
Bench press on the floor with dumbbell
With this exercise, what we will have to do is lie down on the floor and make a push motion from the height of the nipples to above the head. With this exercise we will work the pectoralis, triceps and anterior deltoids.
dumbbell row
This exercise will help us work the dorsal, biceps and posterior deltoids. What we will do is support ourselves with one hand on a stable surface such as a piece of furniture, a high table, etc., and pull the dumbbell to the hip with the other hand.
military press
The military press is an exercise that allows you to work the shoulder, triceps and core. In this exercise you have to have a perfect wrist-elbow-shoulder alignment. It is about raising the dumbbell vertically above our head.
It can be done both standing and sitting.
biceps with dumbbell
With this exercise, we will work the biceps in isolation, making it easier to have bigger arms. The only thing we have to keep in mind is that our torso is totally stable while we flex the elbow.
dumbbell triceps
As in the previous exercise, we will work the muscle in isolation. What we will do is, standing or lying down, perform an elbow extension.
bulgarian squat
The Bulgarian dumbbell squat is an exercise that promotes muscular development of the legs, more specifically in quadriceps and glutes. To do this we will have to keep one of the legs on a stable surface and perform a flexoextension with the knee of the forward leg.
Dumbbell Hip Thrust
Although the hip thrust is an exercise that is normally done with a barbell, it can also be done with a dumbbell. We only have to lean on a stable base like a sofa, and perform a hip extension. With this exercise we will work on the gluteus and hamstrings, mostly.
If we want to increase the difficulty, we can do it with one leg.
How many sets and reps to do?
For this routine, as it is a full body, it requires including quite a few exercises in order to stimulate all the muscle groups, but not so many that the training takes forever and that we end up leaving it after a few days.
We recommend doing this workout 3 times a week. For example, Monday, Wednesday and Friday. For exercises that require more muscle mass, such as bench press, dumbbell rows, bulgarian squats and hip thrustwe recommend performing a total of 6 series between 8-12 repetitions each with a 1-2 minute break between sets. For the exercises military press, biceps and tricepswe recommend performing a total of 4 series between 12-15 repetitions each with a 1-minute rest between sets.
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