All You Need Are Two Dumbbells And This Smart Workout To Build Leg Muscle

 Close-up of man's legs in lunge position holding dumbbells

Close-up of man’s legs in lunge position holding dumbbells

Do you feel as if the gains from your strength training have stalled? First of all you should make sure you’re following a progressive workout for muscle gain, but if you’ve ticked that box and still find yourself stuck on a plateau it’s worth looking for a new way to challenge your body.

Drop sets are a great way to do this. This method means performing an exercise until you can’t complete another rep, reducing the weight, then going to failure again. And then doing that one more time with a weight that’s lighter still. As you may have guessed, it’s a technique not to be trifled with, but you can try this cut-back version from certified personal trainer Mary Yankovich.

Yankovich takes a weighted exercise, then follows it with the same or similar bodyweight move. The pairing of exercises is designed to target a specific muscle or muscle group in the lower body.

Watch Mary Yankovich’s Drop-Set Workout

There are four supersets to perform. The session starts with front-rack dumbbell squats, followed by unweighted squats, and moves on to Bulgarian split squats, with and then without a pair of dumbbells.

Next are reverse lunges, while holding a pair of dumbbells at your sides, and then single-leg raised glute bridges. The workout finishes with goblet squats and jump squats.

Use a pair of heavy dumbbells, so the final reps of every set are challenging. The unweighted set that follows then allows you to keep pushing the muscle.

You can do this workout as a leg day session, completing three sets of each pairing, or add it to the end of a gym workout as a finisher.

If you’re completing this workout

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Boost your metabolism and build full-body strength with this 12-minute dumbbell workout

 Woman doing workout with dumbbells

Woman doing workout with dumbbells

You’ve got a packed day, no time for the gym, but you still want to squeeze in a good workout. What can you do? Well, why not try this quick dumbbell routine?

It’s just 12 minutes long and, better yet, it works your whole body. You only need a light pair and a heavy pair of dumbbells (or a single set of adjustable dumbbells) too, making it a great home workout option. So, for those days when the clock is not your friend, make sure to save this one for later.

The workout has been created by Mr and Mrs Muscle, a YouTube coaching duo with level three diplomas in personal training. It follows a HIRT (high-intensity resistance training) format, tasking you to complete two rounds of a six-move circuit.

For each one movement you’ll work for 45 seconds, rest for 15 seconds, then move on to the next exercise, challenging your muscles and keeping your heart rate high.

Watch the trainers’ video below to find out which movements await you, and mirror their form to make sure you’re performing each one correctly.

Watch Mr and Mrs Muscle’s full body dumbbell workout

The heavier set of dumbbells is for lower-body-dominant exercises like front squats and single-leg deadlifts, then you should switch to the lighter dumbbells for upper-body moves including the skull crushers and w-curls.

This is because your lower half is home to some of the largest muscle groups in your body, including the hamstrings and quadriceps (in the thighs) and the glutes (or buttocks). As a result, the vast majority of people will be able to lift heavier loads using their lower-body muscles.

However, we realise “one light and one heavy” set of dumbbells is a bit vague, so we

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