Columbia, SC 29209 I have one more question. (2) Can I still gain as much muscle if I’m trying to lose weight at the same time (by, let’s say, eating more but also doing more cardio)? At age 63 though, the gains are slow, but definite. Hi David, I’m curious what the benefits of your alternating A B workout are compared to, say, 5 different workouts a week. Yes it will, just make sure you’re eating enough calories. I have a dumbbell set that goes from 5-75 lbs. Thank you and sry if it was confusing Baja ^_^ and good links above. Press and continue. I still can’t see any abs, i still can pinch an inch but it i stretch arms above my head you can see every single rib with ease …. Thanks!! Thanks for the answer David. I don’t currently use this routine but I have and it did give me great results. Im going to start this workout next week I like the look of it, I’m really trying to gain weight and mass I hope this does the trick. I am going to start doing this workout but I don’t know if it is enough. My heaviest dumbbell is just 50lbs, so it’s hard to do the squats–a dumbbell in either hand ends up resting on my knees when I squat because there’s not room for them in between with the goblet squats. If you really want, you can add some shrugs in as well but not necessary. Thanks for the routine! I’ve been trying to put on some weight (I’m about 54kg / 1,70m) but really haven’t been able to- even though I eat a LOT (not dairy, it messes me up)—- any advice? You can begin by adding weight each session and keeping it at 8 reps until you max out like that AND then switch over to also adding reps. Can i add calf raises and forearm curls to target my weak points in that area or i dont need to do them? You are a credit to the web mate. I recommend that you follow the PDF version, it’s more up to date with my current beliefs (in terms of resting, and sets/reps for different exercises). Which routine should I be using? I use the adjustable dumbbells for my home workouts. Total control tempo. Just wondering why you recommend 8-12 reps instead of something lower but heavier like 4 to 6? hey david!i have a question.will i get mass and shredder body just using dumbbell? hope you can reply. But my chest doesn’t seem to get any more define other than clearer line. sounds like a perfect workout! I’m also a vegetarian and generally don’t eat enough, but I can just eat more. I’m going to start your dumbbell bulking routine and then move to your beginner barbell routine for mass. Replace the traditional dumbbell press with the Arnold Press for at least four weeks to bring about new growth. Goblet Squat 2. Hi David, I have from you two PDF’s called “Beginner Bulking Routine”. Here’s a good one on amazon: link. However, it is not a very comfortable one to execute. Dumbbell Overhead Squats: DB held overhead, squat must pass through parallel and stand to fully locked out. Hey man I wanted to get some more information. But it won’t be as effective as if you get heavier weights. Hi David. I have only one dumbbell. And if you have any other tips on starting to use weights that would be much appreciated Thanks, Sorry I also forgot to mention that I do not have access to a pull up bar, so what would be some variations that I could do at home. I really like training i find it fun lol but i dont want to over train so is it possible if i could do 3 workout a and 2 workout b for one week then the following week i train 3 workout b and 2 workout a? I’ve noticed that day B doesn’t seem to hit the chest much. Can you explain to me why ? When you are strong enough to use heavier weights than you have, you should buy new one. Should I just keep doing the lighter weight for both arms so my left arm catches up? Other fitness and lifestyle sites need to take note. You can’t “spot reduce” fat my man, it will come off of your whole body together. And check out this article:, Hey david, I feel like doing each exercise every other day is slow progress for me (no offense). Hey David I was just after some advice if you could I am 15 years old ,6 foot tall and I weigh about 58kg (around 128 pounds) I am pretty skinny and hate being called ‘anorexic ‘ and other names. Return the bells to the starting position and reclean the weight. Hey David, what’s sub for pull up since i dont have a pullup bar? My question is how long will it take for me to see a difference in the muscles? Should it be an improvement over how I was doing them, It depends how long you’re resting in between exercises. Seriously considering starting this routine, but I don’t have excess to a pull up bar (the one I purchased doesn’t fit on any of the door frames in my house). I want to focus more on my shoulders now, which aren’t as responsive as the rest of my body, so can I do push-ups on both the routine A and B days? So, for you, I’d say either right before school or right after it. Also, with the PDF version you don’t increase reps, only the weight. I have a fast metabolism, I’ve been consuming much more food than I used to , but working out is pretty much important too. There are few tools as effective as dumbbells for packing on slabs of muscle. Example: incline curls barbell curls with dumbbell curls on Day B. You could do a table pull up and sit ups instead. I was just wondering, what should I do in workout A if I can’t do the lateral side raises but I can do everything else. Thanks for posting this routine online! Really a fantastic article and very helpful. I know you mentioned in response to some comments that between the two workouts (A, B) that you’re getting a full body workout. Great routine! Use the PDF one, more up to date with my latest training techniques. The PDF has weekends off. Would replacing flat bench with a slight incline bench in this routine be a good idea to achieve that? I love this program, I want to add Dumbbell Shrugs and Dumbbelll Calf raises. Any less and you don’t give the progression a chance to “work”. Food intake depends on your goals. Not bad, but I would replace the curls on your second day with a compound back exercise like pull ups or chin ups. Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up) 3. That being said, this routine will help you build muscle if you’re diet is good and you’re not losing weight. If im not feeling any soreness the next day, does that mean im not doing it right? And how much cardio, then, can I do on the off days? With a pair of dumbbells in your hands, maintain the front lean and rest position while you alternate which arm performs a row and which arm keeps you from falling on your face! Any suggestions? You can do bodyweight rows like this:, Hi David.To gain weight and muscle You offer how many daya in week? I’m talking about serious gain. so will some exercises be different weights to others? Required fields are marked *. Instead of increasing reps when im repeating a workout can I increase weight every time but by smaller increments, lets say by 1kg on bigger muscles and 0,5kg on smaller ones. Besides not running as much, any other recommendations you may have for me? You can always do one more set of the leg exercises. Hey I’m trying to gain mass and get ripped muscles but I only have Dumbbells, should this workout help? ), Thanks for keep answering to everyone, you helped a lot of people. Is there anything I can replace pull-ups with on Day B? Cheers. I don’t have enough weights , I only have two sets and i can fairly use them, they are not very tough to workout with. nice workout plan. But don’t do this routine and Sun and Mon, you need 1 day of rest in between. I’d suggest 3 months minimum (for this routine and any other routine you use). You want to eat enough to gain weight. Thanks for putting this workout together, it’s just what I was looking for. You’re quite light, so it should be pretty easy to make good gains right now – go get after it. There’s a little more instability involved so you cannot lift quite as much, but you can still push yourself and make progress. Still not convinced? Thanks Jeff – let me know how the workout goes, Don’t worry about the protein supplements just try and eat a lot of protein and carbs to put on some weight my man. Is these workouts are good for me? look forward to starting. Build muscle, lose fat & stay motivated. Rip them off of the floor and get them to your shoulders in one motion. I’m following instructions for a change and it’s working. thanks, Hey this workout has been awesome so far…2 weeks all I have is dumbells and pull up bar so it suits me. Hi David I have done 2 days of these workouts so far and i already feel some soreness in my muscles and it must mean im working them out well with heavy weights! Back in the 1930’s Sig said the dumbbell clean and press was the best exercise there was. Thus either switch over to the kettlebell or dumbbell clean and jerk entirely for a month or mix and match. 1) Dumbbell See-Saw Press x 5-10 (Each arm). Also what can I do on those days off, cardio? In addition to this workout, what should my diet consist of? This guide teaches you how to perform 8 must-try dumbbell exercises that will add size and strength. how much can i rest beetwen the sets ? (American) My coach told me I need to try to hit 180 by September of 2015. Thanks! Thanks Randy – awesome to hear you’re making progress! I just want to know what protein i should use to gain muscle quicker and how much i should be taking? any advice? However I’m wondering how much I’m losing out by not using barbells. Yes, this diet combined with eating more calories is a solid plan of action. I’m currently 65kg at the age of 23.. eating alot + whey and protein shakes… very fast metabolism tho. Trying to figure out ways to get around using a rack but not sure if it’s possible. Am I sabotaging the work done on A/B days by doing HIIT? I am joining the Air Force.and my recruiter said I have to put on more weight with my height I am 5’9 weighing 134 pounds, hopefully I can put on 10+ lbs. The rest is necessary. I like to perform these on back day after I have performed weighted chins or pull-ups. Also, your muscles won’t get “used to” any routine – stick with it for as long as you’re getting stronger or until you get really bored with it. I can’t see any tricep or chest exercise in this routine! add more reps? Nothing worked it seems my body won`t assimilate any of that. If you want to hammer several muscles in a single workout to save time and money, then this is the workout for you. David. Yeah it’s definitely short and intense, I would give it a try for the next few months. I have lost a lot of weight and intend to put it back on. i am doing this routine for month and i cant see any results. Fav dumbbell exercises: Yes you can start using this program or try out my bodyweight program here: Suppose I follow the correct diet and follow this workout very strictly according to your instructions. I only use Whey protein blended with oats nut butter and a banana to try and get my calories up But really struggling to gain…Cheers. Is there a way I can loose the belly fat, gain muscle, and not loose a lot of weight? Hi David, i have been following your program for 3 weeks now and i have never felt better. I’m beginning with this routine today! Dumbbell Bench Press (if no bench, do it on the floor – or  do a Push Up) 3. The only way to grow your muscles permanently is to keep lifting and eating well my man. Is that alright or should I do cardio on a different day?? Hey man, how long do you recommend doing this plan for? 8X5 at various weights. Hi David! Please let me know. I think the lat bar pull downs had something to do with it. You can add upwards of 30 pounds per exercise per month. I just need to get my diet in check and I’ll really see some gains. Hi, Do I do 3 sets of pull ups? This full body workout is perfect for the busy lifestyle and I just wanted to say thanks. I might also have a stupid question. Hanging Leg Raise (ignore the regular progression and do as many reps as you can, raise your legs with knees bent if straight legs is too challenging). The options are light, medium, and heavy. Thank you. So what are the best dumbbell exercises for mass? Hey Dave, Wanted to know if it’s preferable to rest 45 seconds between the sets and lift less weight, or should I rest a little longer and lift havier? For those of you that are not familiar with the dumbbell clean and press here is how it works: Place two dumbbells on the floor just outside of your feet. I want to ask how I get rid off this belly fat as-well-as concentrate on getting bigger. Any help is appreciated and thanks again. Thanks! My forearms/arms give up before my abs do which is partly due to the arm exercises done before the leg raises. Quick question for you David. Your rear knee may or may not touch the ground depending on how tall you are. It is a muscular soreness or the actual joint? Do 2-3 sets of 8-10 reps after a heavy pulling exercise, preferably a vertical pull like lat-pulldowns, weighted chins, or weighted pull-ups. Any alternative workouts for the pull up exercises? I could increase reps from 8 – 12 on all the other exercises TODAY but skull crusher is going to hold me back weeks if I have to wait until I can fully do this one exercise What would you advise? Are there alternative exercises I can do in the meantime? The RFESS takes advantage of what well known and respected strength coach Mike Boyle calls the Bilateral Deficit. I’m really getting some benefits from this workout. Try searching this page, I’ve offered alternatives several times already in the comments. Also forgot to add that I’m doing the P90X Abs workout 3 times a week. Hey! Said to work upper body and stomach to help ease the back strain. So as I said I don’t have more weights so instead of adding more weights can I add more reps, Please reply.. and yes..I am a skinny boy of age 21..weighing about 56 57 kgs. Your muscle gain will depend on if you eat enough calories to gain weight. I would review your exercise plan and diet with him in this case. This is a more basic move that mimics a significant section of the clean and press. What do you think about combining cardio with the weight lifting? and I am about 5’11” in height. Thanks man for all your contributions. I’ve been doing the dumbbell program for about 4 months. also how long roughly till ill notice a difference? Hi David, I did as you mentioned above (A&B routine) and gained around 10kgs which is great. Good stuff! It all depends. Hey Dave, was just wondering If am able to do these in a circuit? Hey David. Perform them at the beginning of your workout with heavy weight after a proper warm up for 3-5 sets of 5-8 reps for a total of 25 or so reps to build a monstrous upper body. I’m about to try out this routine, sounds like a lot of people are getting good results. I want to start this routine but i can’t on mon and wen so could i alternate ABA,BAB each week? Curl one dumbbell up towards your shoulder, rotating your palm inward, and hold the dumbbell at the top of the movement. hey david. To build a stand-out six pack, you need to build the rectus abdomis. how much pound if I do this workout ? Now what i need help with is for this routine, do you think i should do it after i have my open my fast after 5 pm? Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. I’m embarrassed to admit that I’m that out of shape but wanted to know your suggestions on what I should do with the planking. Should do the trick. Late reply but if you do this routine and eat a solid diet with a good amount of protein and carbs, you should expect to put on some muscle. I’m eating 2,400 calories a day with 25-35% fat, 15-25% protein (which I’ll increase a bit shortly while cutting some fat%), and the rest carbs. Thanks! ohhh thanks! Try alternating heavy days (3x6-8) with volume days (4x12-15). Join 500,000+ newsletter subscribers! I added tricep dips to day A and squat thrusters & deadlift to day B plus a farmer’s carry to the end of both. Check your inbox for your welcome email. If you still want to lose more fat before you gain weight, then do that – but don’t expect to put on much, if any, muscle before you put on some weight. Use straps if your grip is failing, but be sure that you are still paying attention to training your grip as it is often overlooked and can cause heartache later on in your strength training career. - Dumbbell bench I’ve also been independently working out on and off in my offseason for about 2 years. Dumbbell Curl 5. Hold onto a heavy dumbbell, and use the force from a strong hip drive to propel the weight upwards. I’m on month 2 and have gained strength and a little size. Here is a video of New York based strength coach Ben Bruno performing a RFESS loaded with 335 lbs for six reps! One Arm Dumbbell Row (if no bench, use a chair) 4. Hey David, I recently started this and I am liking it. If you are push pressing primarily to increase your overhead press or for hypertrophy, try using a five-second eccentric to lower the weight. The dumbbell clean and press is a total body movement that involves nearly every large muscle group in the body. Considering following this routine for my homegym. I have a few weights knocking around and used to do bodyweight stuff only, push ups pull ups dips ect.. but want to add some more bulk as I seem to burn a lot of calories through my physical day job and my bodyweight workouts do you think this is effective if I up my Marcos ? Or indeed is there another excercise you’d recommend instead? Learn how real people made their transformations! | On Reddit, Exposed: Discover The Regimen Exercises That Transformed Me from Being Fat to Being Very Fit – SkinnyAbbey, How to Be More Masculine (5 “Alpha Male” Traits), Bodybuilding Sleep: How to Maximize Muscle Growth While You Snooze, How to Talk to Girls: 9 Tips to Get Her HOOKED, How to Bulk up Fast (10 Keys to Boost Growth), How to Be More Confident in Yourself (9 Proven Hacks). Your input will be much appreciated. Hello David. One day of rest is enough because you are only doing a small amount of volume on each muscle group per workout. Hey, David. I’m 5’10” and 151 lbs. Quick question sorry if its already been asked… I only have a short workout window, specifically first thing in the morning (like FIRST thing in the morning straight outta bed give or take 30 mins). I just feel that not being able to do the skull crusher will hamper my overall progression of the routine i.e. I am a skinny guy. Other than reducing the food, is there any specific workout to get rid of my belly fat. I’m 62, and started about a month ago, so its been a little slower, but its been working. Im 15jears old and weights 60kg.Thanks. Yes, I believe someone else asked a similar question above so you might want to search through and read my more detailed response! I’ve managed to gain 5 Kg with this workout! It’s a full body routine, designed to give you more time to rest and recover. My fitness app, allows me to log in weight training so I can add the calories burned. And how should i switch up the exercises so that my muscles arent getting used to this routine. but the result was so frustrating. The problem is, it’s very hard for me to do pushups. I started to run about mile or so on the days in between A and B. I’m wondering. The other arm is bent and is … Hey David, on the pull ups and hanging leg raise how many sets should I do? I like the look of this! When doing the reverse Lunge should each a rep be counted with each lunge of a single leg? I drink a protein shake right after my workout. I find the hanging leg raises really irritate my shoulder injury. Jagan J. Has your doctor cleared you to lift weights? You’re correct. Ive had great results in just a month in a half. Hey Randy, focus on getting stronger in the routine and eating enough to maintain your weight and you should see some good progress. But make sure you really are eating less – track your calories if you have to. I’ve been training with dumbbells for a couple of years now with both the flat bench and overhead press, and have made good gains. I lost weight – 220 to 175, im 6’1″ and 40 years old. by the way, Im taking maintenance for High blood pressure and Im a pre diabetic person. I had struggled with bulking up, tried endless amounts of plans, but yours has finally worked! Would you recommend doing all 3 sets with the same arm before switching and using the standard rest time, or alternating arms with a shorter rest time (since one arm gets rested while the other is working). Is that still beneficial for me? Hello David, I need to gain muscle mass and strenght my arms and chest for August of 2016. Funny how that happens…… Thanks again! Thanks. I feel like I might be better hitting my upper chest more now, to even things out. Just letting you know I really respect guys like you so thanks for the routine! But make sure you’re getting at least .75 grams per pound of bodyweight (I’m feeling lazy, can’t convert to kg right now). I’ve been going every other day, including weekends. And yes these workouts should work great for most people with no physical restrictions. If so, then 1-2 days of cardio is good. Build muscle, lose fat & stay motivated. And Do I do reps slow or fast for gain? Thanks, can’t wait to start this. If you’re trying to cut fat, then you’re diet is going to be responsible for how quickly you make progress. In fact, most individuals will be able to perform well over half of their 1RM back squat with one leg. I’m gonna keep going and hope to be able to handle the 20 eventually and even more. (1)How can i remove/reduce my belly fat to show my abs? Or would this be too much work on the shoulders? Wasnt sure due to the wording. God Bless. And yes, adding some weight to the plank is a good idea. Doing it every day will hinder recovery and stunt your progress. Would you mind responding to my previous comment? Trust me, it means a lot. Hey Ryan – I wouldn’t change anything if you’re still seeing progress. Can we do walking lunges instead of reverse lunges? Hi David, I was wondering if I could do this routine on Mondays and Thursdays only and which exercises can I add to make it for effective for a person training only twice per week as I have a tight schedule. Looking forward. It’s more about the overall calories. Can you give workout plan. This is called a “pump” and it’s caused by trapped plasma in your muscle: Can I take it with this training routine? Does that still bulk up my pectoral muscles? I think this workout will work well for you. On the way up drive through your heel and try to stay as upright as possible. You can do it for as long as you’re able to make progress. I’m asking cause there’s a gym near my office but it only has dumbbells, so this program is ideal for me. I’m fairly skinny, 17 y/o, 134 lbs. Using dumbbells provides an easier range of motion and can be more joint-friendly for those with shoulder problems. He demonstrates proper form for the push press and push jerk. Started the all Dumb-bell Plan A,B routine a month ago. Impossible. Is that detrimental in some way? this is my first time to lift weights and Im not an active person. If you’re trying to bulk up, then I wouldn’t do more than 1 day. Table pull ups for the pull ups and crunches, planks or sit-ups for the leg raises. Hello David. At least a month – until you get bored or stop making progress. Work up to carrying half bodyweight in each hand for various distances and be sure to keep your path as straight as possible. It’s all described above – and in greater detail in the PDF download I link at the top. I’m in school right now and my schedule forces me to sometimes have 2 days off between workouts. Hi, great article, this is exactly what I’ve been looking for. Is there any diet plan you can suggest. And, does this routine adds muscle definition only or helps to make jack also? If you want traps that standout above the rest and forearms that stretch out your dress shirt sleeves, be sure to give farmer's carries a place in your workout routine. One question, I’m currently maxing out on about 15 reps each set with 20KG dumbbells for bench press as an example. Or for example the goblet squat with 10kg and the lateral side raise with 6kg? I was thinking to add the Shrugs to day A and the raises to day B, do you think that would make sense or should I reverse it? Would it be alright if I did workout A and B with no rest day in between? Hey David, why this routine is A and B, and its splitted on 4 days in the PDF you can download above? Hey Jason, do 3 sets of both (stop 1-2 reps before failure). I just had a few questions if you don’t mind me asking. Dumbbell clean and press is an excellent exercise that works many groups of muscles. Love your website -Erich. You may need to check your form. Thanks a lot. Hi David. To perform the Arnold press, start with the dumbbells in front of your shoulders with your palms facing your chest. These questions might be naive, but what kind of gains can I expect to see? Have a good day. © Beast Industries LLC | Terms of Use | Privacy Policy, Check your email to access your free eBook, Build Muscle With This Bodyweight Bulking Routine, How to Gain More Muscle by Setting Short Term Fitness Goals. also is the same for the hanging leg raise and plank? Start with the dumbbell on the floor and pull it to your pocket, not towards your armpit. My only concern is will i hit a plateau with this routine? Appreciate it Daniel. I prefer to use dumbbells because I hate waiting for a rack (and it’s literally me and like 50 other guys so I just try to stick to myself). I don’t currently have the money to purchase more weights to surpass this, can I increase reps or add more exercises to keep pushing the muscles? Try “table pull ups” and side planks. Is that about right? Thanks bro! Simultaneously pull with the arm and finish with the weight directly overhead. I was wondering if you could answer two questions that came to mind as I started working out. And yes alternating ABA, BAB is good too. Reverse Lunge 2. Yo Andrew, read through the routine again. It depends on a lot of different factors man, but aim for 2 pounds. – thanks in advance. It is advisable for someone over 60, or is it counterproductive due to body change that comes if age . Hi David, I’ve been loving the workout. Hi David! The 3 point row allows for you to train heavy with a dumbbell. There are few muscles that this movement doesn’t include. The flat DB press works the chest and the DB skull crushers work the triceps, for example. My favrited workout with dumbell is chest push can I get any more advised with more workout plans. Return to the bells to the shoulders and reclean the weight. I’m 6” feet tall, 155 lbs, 16 years old and what would you call skinny fat. Yo David. I would appreciate it heaps if you could help me out bro as it will be my first time working out during this years ramadan and its only for 30 days and its the perfect time to strenghen my self spiritually and physically and remove all bad habits and create new habits to be a better person! Hi. Follow the same path on the way down. Can I merge both dumbell and barbell routine together??? Hi David, you mentioned in Workout B for the pull ups to do 1 rep less than failure. Learn how to get order discounts and FREE fitness gear! Thanks for the reply! would this be good to do on one ‘off’ day per week? Just make sure your form is on point given your injuries. Hey so I am experiencing DOMS in the bicep elbow area . Can you recommend me a workout program? My elbows seem to experience pain whenever i do a repetition. One question though. Thanks. Rest 90 seconds in between both sets and exercises. You likely don’t need additional bicep work so I wouldn’t recommend it. Any advice on food intake ? The only exercise I get is 30-40 mins on the treadmill about 4-5 days a week. The only part of your body that should be moving is the arm performing the row. That sounds like a good plan and i will let you know how i go with this awesome workout plan! I always wanted to gain some mass, i tried everything from eating a bit more or taking vitamins. can u please send me a meal that i can eat after or before workouts please? I’m guessing I can just do these same exercises with a barbell (I use home gym though). 1) You can find macro calculators but my advice would just be to eat 3 solid meals than contain a decent amount of protein. Hey, Would it be possible to alternate between pull ups and chin ups every next workout, and do the same for incline bench press and normal bench press? The Benefits of Clean and Press Exercise Cleaning is a term used to pick a barbell or dumbbell off the floor. I’m 44 if that makes a difference, I know us older guys are slower to recover. Hey Moe – doing a lot of cardio will burn a lot of calories and make it harder to gain weight and build muscle – yes. Thank you in advance. Hey Daniel, I’m not familiar with that condition and its effects on exercise. Thanks! i°ve been working out for a year. I was just wondering how long do you rest a between sets and how long before you go to the next exercise? I’ve been doing this routine for a good couple months non-stop and I LOVE how consistent I’ve been with it! That means I’m resting 3/4 of the time. I was able to do a pull up the first time, but you probably need alternatives for most girls. I feel like I need to add calories or up the sets/intensity of the workout even though I’m using heavy enough weights. Hi david, i am 24 year old , only 100lbs weight, always i am having more food by 4 times, but didnt gain my weight, how can i gain my weight? The only thing I don’t have is a pull up bar, can I skip this step or any alternatives? Hey Randy, glad to hear you’re making gains! I have one more question. Follow it to a T. If anything, do the workouts every other day (instead of just 3 days per week).