Fred C. Hatfield / PhD / Bryant Complete Guide to Dumbbell Training

A Scientific Approach
1. Auflage 2014
ISBN: 978-1-4835-3961-4
Verlag: BookBaby
Format: EPUB
Kopierschutz: Adobe DRM (»Systemvoraussetzungen)

E-Book, Englisch, 145 Seiten

You can build bigger biceps, broader shoulders, more powerful legs and a trimmer waistline (with Herculean levels of strength to match) using nothing more than a set of dumbbells. World-renowned strength coaches and best-selling authors, Fred Hatfield, PhD and Josh Bryant, MS, show you how with The Complete Guide to Dumbbell Training: A Scientific Approach. In this book, you have the opportunity to use built-in programs or learn how to design the optimal training program for your specific needs. The principles and information covered will benefit the novice as well as the advanced bodybuilder or strength athlete.

Autoren/Hrsg.

Fred C. Hatfield, PhD

PhD,

Bryant, Josh

MS,

Leseproben

Chapter III: Design Variation Variations in Dumbbell Design Let’s identify some of the types of dumbbells that have found their way to market and then list a few unique exercises that have been done since the days when dumbbells were reintroduced into the modern era of fitness training. Kettlebells In the last decade, kettlebell training has amassed a following of biblical proportions. Many die-hard kettlebell zealots believe training with kettlebells is superior to free-weight training. To the surprise of many, some mainstream professional and college strength coaches have embraced the kettlebell. Some seem to be drinking the Kettlebell Kool Aid; others have logical arguments worth examination. Kettlebells look sort of like a shot put or cannon ball with a handle welded to it. For hundreds of years, they have been used for strength training in Eastern Europe. If you are not sure what a kettlebell is, think of old-time cartoons like Bugs Bunny, where strongmen tossed around those odd-shaped cannon balls with handles. In the days of yesteryear, circus strongmen used these implements as part of their acts. Today, many elite athletes and overweight soccer moms are integrating kettlebell training into their strength and conditioning regimens. Some basic exercises like the “swing” certainly can be effective for a general populace. The key to success with kettlebells training is evaluating the learning curve, the risk-to-benefit ratio and the desired training effect. Solid Dumbbells These were common in hotel fitness centers, until the lawyers got involved. They come with spherical ends, cylindrical ends or, more recently, octagonal ends. The octagonal dumbbells do not roll away when placed on the gym floor. While some lifters prefer the cylinders because they are more compact, there appears to be little difference in the “feel” or ease of management among the different shapes. So take your pick! The main advantage of solids is the fact that they are practically indestructible. More recently, the ends have been covered with rubber to prevent rusting and increase safety. An unfortunate byproduct is the lamentable loss of the clanging sound of the iron. Sort of like the loss of the much-beloved “thwack” sound when hitting a baseball with an aluminum bat. Fixed Plate Dumbbells Until recently, these bad boys had the market monopolized. Think of dumbbells you started with at the YMCA, or hell, even behind bars. These dumbbells are the same as solids, except that the weights are comprised of regular exercise plates ranging from 10 pounds down to 1.25 pounds. They used to have sleeves to fit over the handle, but nowadays the handle is made anywhere from 1.25 inches in diameter to 3 inches in diameter (see oversized grip dumbbells below). The plates are retained on the ends of the bar with screws. The single disadvantage of this type of dumbbell is that the set screws almost always become loose or stripped when the dumbbells are dropped frequently. Keep these tightened up and enjoy the sound of those “bells” ringing! Oversized Grip Dumbbells Alan Calvert, one of the important forefathers of modern weight training, recommended thick handles in his 1924 book, Super-Strength. So they’ve been around awhile. In the last 20 years, with his book, Dinosaur Training: Lost Secrets of Strength and Development, Brooks Kubik helped ignite a resurgence in thick-handled training by talking about the benefits of using dumbbells with 2-3-inch diameter handles. Kubik believes that the large diameter handles are better for improving gripping strength (forearm muscles as well as muscles intrinsic to the hand), an important factor in many sports. Not to mention, big forearms radiate a persona of power! Furthermore, Kubik believes that in the muscles targeted with the dumbbell exercises, more motor units (groups of muscle fibers) are activated by using the thicker handles in comparison to standard 1.25-inch handles. Science Questions Fat Handles A landmark 2008 study entitled, “The influence of bar diameter on neuromuscular strength and activation: Inferences from an isometric unilateral bench press” concluded: “Our data does not support the hypothesis that bar diameter influences performance during an isometric bench press exercise. Our data does not support the use of a fat bar for increasing neuromuscular activation.” This has caused some to totally dismiss fat dumbbell/barbell training. Take everything with a grain of salt; this study used just a bench press, an isometric contraction (static) with a barbell. Clearly, further investigation is warranted. Science Affirms Fat Handles Admittedly, fat handle barbell and dumbbell training is scarce. That’s how we ended up stumbling across a 1992 study published in The International Journal of Industrial Ergonomics. Not directed at weightlifters, this study provided invaluable insight to strength training enthusiasts by exploring the neuromuscular activity of three different diameter handles. Researchers examined the size of an industrial handle and how it affected muscular strength and neural drive, contrasting a handle matched to the inside grip diameter, a handle 1 cm smaller than the inside grip, and a handle 1 centimeter larger than the inside grip and tested electromyographic (EMG) activity (electrical activity of muscles). Researchers learned the smallest handle required the greatest amount of voluntary muscular contraction but the lowest neuromuscular activation as assessed by EMG, in comparison to the thickest diameter handle, which triggered the greatest neuromuscular response but the smallest maximal voluntary contraction than the other two sizes. In a nutshell, this is exactly what Kubik believed would happen. At this point, additional research is very scarce. Fat Gripz Setting up Fat Gripz on dumbbells In the last decade, Fat Gripz have been used by thousands of athletes and military around the world for weight lifting, strength training and powerlifting, including members of the U.S. Special Forces, teams in the NFL, top MMA fighters and other elite-level athletes. Fat Gripz are a unique training device that wraps around standard barbells, dumbbells and cable attachments, instantly and easily converting them into thick bars. Fat Gripz are made from a proprietary compound that makes them feel secure on the bar. They are designed to have no “give” or slippage whatsoever and to maintain the thick bar shape at all times so one can perform heavy compound movements. With the exception of those training for a contest that uses a specific thick-handled barbell or dumbbell, almost any elite athlete can use Fat Gripz. They’re are small, light and fully portable so they can be taken anywhere; you could carry them in your pockets onto a plane. Costing less $40, they are much more cost effective than purchasing thick-handled dumbbells. More Benefits Training with fat handle dumbbells, or Fat Gripz, works the weakest link (grip and forearm strength) that’s holding many folks back. In theory, this modality could decrease the risk of injury because the weight’s spread more evenly, putting less pressure on individual joints like the wrists and elbows. It may also minimize existing joint pain. Some top-level strength coaches anecdotally support expedited muscle hypertrophy for the entire upper body while training with Fat Gripz. Fat-handle training offers a host of benefits, but remember, do not let targeted muscles become robbed of intended work because of added grip difficulty. Do not sacrifice rowing and shrugging poundages in the name of fat-handle work. If the goal is grip development, both of these exercises with fat handles are a great choice. If the objective is to work the upper back and traps, don’t let grip be the Achilles heel; yes, even straps would be okay. Olympic Dumbbells The bearing-equipped, rotating ends of an Olympic dumbbell bar offer the distinct advantage of being far more easily managed when the lifter is pulling the dumbbell(s) to the shoulders or overhead. This is because they eliminate the inertia of the moving ends of solid dumbbells. If you are performing compound (multi-joint) movements, this feature is valuable for maximizing the amount of weight you can handle. But be careful! Make sure the collars are tight before every set. Adjustable (Home Use) Dumbbells Of course, the main advantage of adjustable dumbbells is their extremely low cost in comparison to a set of fixed-weight dumbbells, and they take up little space. But be careful! Make sure the collars are tight before every set. Iron Mind now manufactures “Big Boy Dumbbell Handles” that can hold 300-plus pounds on each dumbbell, similar to the ones legends like Pat Casey (the first man to bench press 600 pounds) and “The Mighty Minister” Paul Anderson used. Regardless of strength levels, dumbbells are non-discriminatory. Dumbbell Stabilizer/Extender Here’s another invention that hit the market somewhat recently. It consists of a built-in forearm sleeve attachment on the dumbbell handles. Slip your hands into the sleeve and grasp the handle. The sleeve has a cross bar that places the weight on your forearms instead of in your hands. The device has one advantage that makes it worth mentioning. If you have arthritis or other hand or wrist problems that make dumbbell training difficult or impossible, you can still do your dumbbell...