Gaining muscle mass is a slow process that requires several factors to take into account. The most important ones are training volume, intensity and frequency.
volume is the total amount of work done for a given period of time; intensity is the weight used and training frequency, which is How many times do we work the same muscle group? over a period of time, usually a week.
It seems that within the world of fitness we are taught that in order to gain muscle mass we have to exercise with the most advanced machines, but the truth is that with a dumbbell we can achieve enormous results in terms of gaining muscle mass.
Mechanisms of hypertrophy
Although there is a lot of research about hypertrophy, the mechanisms by which we understand hypertrophy are still a hypothesis. Despite this, it is something that brings us very close to the reality of hypertrophy. The mechanisms are the following:
- metabolic stress: Metabolic stress is nothing more than the result of exercise that relies on anaerobic glycolysis to produce ATP, leading to the accumulation of metabolites such as lactate, hydrogen ions, inorganic phosphate, creatine, and other substances. The mechanisms of stress-induced hypertrophy include changes in the hormonal environment, cellular inflammation, production of free radicals and increased activity of transcription factors that promote growth.
- Mechanical stress: Mechanical tension is described as the tension our muscles endure when they contract to produce force and when they lengthen as needed.. The combination of these stimuli is essential for muscle growth and we know that the musculoskeletal system that is not under mechanical load atrophies. This is largely mediated by the rate of protein synthesis. When we don’t train, this synthesis drops dramatically.
- Muscle damage: Exercise can cause local damage to the muscle tissue involved. Injuries can be specific to a small area or cause extensive damage to the membrane that covers muscle fibers or connective tissue.
Routine with a dumbbell
Flat bench press with one dumbbell
The bench press is one of the quintessential exercises to gain muscle mass in the muscles responsible for pushing, such as the pectoral, deltoid and triceps.
To perform this exercise, we have to stand on a flat bench (we can also be on the ground and perform a floor press) and place one arm fully extended and with the other perform the press exercise. We have to place the elbow at a 45º angle to reduce our risk of injury.
Unilateral dumbbell fly
To perform this pectoral exercise, what we have to do is, if we can, perform it on a bench so that the route is as long as possible.
To do this, we have to start the exercise with one arm extended, like the previous exercise, and the other with a slight flexion of the elbow, which will be the one with which we do the exercise. After this initial position, we only have to perform an abduction and adduction with the pectoral.
dumbbell row
To perform this exercise We must start by taking a dumbbell with one hand and supporting the knee and the palm of the hand on the opposite side on a flat bench.
To perform the exercise correctly, we have to pull the dumbbell to raise it towards the hip while the arm remains parallel to the body.
Dumbbell Seal Row
This is an exercise that is very rare to see in gyms, but It is very good if we want to work our back. To perform this exercise, we must tilt the bench and perform the rowing gesture with the dumbbells.
As we know, working at different angles and positions allows us to fully work our back and, therefore, improve its muscle quality.
Dumbbell Lateral Raises
To perform this exercise correctly with a dumbbell, what we have to do is to hold on to a stable surface such as a bench, multipower, etc. with one hand and perform the exercise with the other.
To do this, we have to flex the elbow and perform an abduction with the shoulder. This exercise usually requires a lot of metabolic stress, so it’s worth bumping up the reps to 15-20.
dumbbell birds
A very good exercise for the rear deltoid. For this, what we have to do is keep our torso parallel to the ground and perform a shoulder abductionalways keeping in mind that the posterior deltoid is contracted and elongated and not the trapezius.
trapezius raise
An undervalued exercise when it comes to working the trapeze. We can work the trapezius with deadlifts or rows, but this exercise is also key if we want to develop a good trapezius.
To do this, we only have to take the dumbbell and perform a contraction and elongation of the trapezius, always keeping the contraction for a second to give it greater emphasis.
goblet squat
This variation of the classic squat is a good option to slightly vary the involvement of the leg muscles during the movement.
To perform the exercise, what we have to do is hold the dumbbell with your hands (place the dumbbell as you are most comfortable) and do a squat.
Unilateral Dumbbell Deadlift
To perform this exercise correctly, we can hold the dumbbell with one or both hands (as can be seen in the video).
To do this, we have to move one of the legs back or, directly, raise it, although in my opinion, it is much better to delay it to have a better base of support. Then we only have to do the hip flexoextension work to work the hamstrings and gluteus correctly.
Hiccup thrust with dumbbell
The hip thrust is probably the quintessential exercise to work the gluteus. Even so, we also work the quadriceps and the hamstrings. If we want to increase the difficulty of this exercise, we can also do it with one leg.
To do this, place the bench against the wall so that it does not move. He begins the exercise with his knees and hips flexed. Then perform an extension of the joints, always pivoting with the back so that there is a greater stimulation of the gluteus.
dumbbell calf extension
we end with this calf exercise What can we do with a dumbbell and a disc on the ground or any support to support the toes and the heel to hang.
We start by holding a dumbbell with the hand on the same side that we are going to work on and we support the foot in such a way that the heel hangs down so you can move it freely. We stand on tiptoe lifting the weight of our body and the dumbbell with a single calf, we maintain the contraction for a second and lower to the original position.
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Videos | Exercises at home – Healthy Fitness, AnthoniMontalvan, Trainologym, Warrior Fitness, Jesús López Trainer, Luis Garcia GymTV, migimnasiotv, Body Fit Systems, The Unit Marbella