barbells vs dumbbells Archives

Barbell-Only Home Workouts

Q: For us home-gym rats, how can we incorporate Positions-of-Flexion mass training with a very basic setup? I only have a barbell, rack (for squats/bench, etc.), and a dip/chin station; I don’t have any dumbbells. Is it possible?

A: It’s very difficult to do full POF routines for most bodyparts without dumbbells because most finishing contracted-position exercises are single-joint moves, like laterals for delts or bent-arm bent-over laterals for midback. Nevertheless, you can improvise and create some very effective NEAR-full-range bodypart programs. [Read more…]

Dumbbells or Bar for Triceps?

Q: The leadoff exercise for the triceps sweep workout [in the X-traordinary Arms e-book] is lying extensions, or skull crushers. You describe the best grip width and how to use an EZ-curl bar for more long-head involvement, but I don’t like loading up and dragging a bar over to my flat bench. Can I just use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X Arms e-book. You would think using dumbbells would be the same—but that’s not the case. [Read more…]

Your Best Mass-Building Exercises (not what you think)

Q: I can never decide whether to use dumbbells or a barbell for my bench presses. My training partner even argues about bent-over rows. He likes dumbbells and I like a barbell. How do we know which are the best mass-building exercises?

A: Well, when it comes to any type of bench press, dumbbells allow a fuller range of motion, less shoulder stress and a more natural movement…

HOWEVER, [Read more…]

Ultimate Exercises and Mass Machines

Q: I notice that in your Ultimate Exercises for each bodypart [listed in The Ultimate Mass Workout e-book] that some of them are on machines. Then in many of the programs in that e-book, as well as your others, you have some machine exercises in the workouts, such as pulldowns and Smith-machine incline presses. Most of the pros say to stay with free weights. If I want ultimate mass, shouldn’t I just stick with barbells and dumbbells?

A: Is it better to travel by horse or car? It depends on the terrain, right? Yes, in many instances barbells and dumbbells are best because they allow a more natural movement—more freedom. Machines tend to restrict the stroke to one plane, as in the vertical bar movement on Smith-machine incline presses or squats. [Read more…]