goergen1
08-10-2007, 09:28 AM
Barbells vs. Dumbbells
by Steven Plisk
The concept of using power as well as control to achieve overload essentially takes care of itself - at least during lower-body workouts - when the program consists of athletic free-weight movements. On upper-body days, we alternate between heavy barbell and explosive dumbbell work, respectively. Although the same total weight cannot be handled in comparison to a straight bar, DBs have several advantages: They permit a greater overall variety of diagonal, rotational and linear movements; and can be used unilaterally, bilaterally or reciprocally. By virtue of controlling them individually, muscle coactivity is increased at a given weight; and strength imbalances are quickly eliminated. Bench & Incline press range of motion (and stretch-load) is increased because DBs can be lowered beyond the point where a bar hits the torso; and Shoulder press leverage need not be compromised by placing them behind or in front of the neck. They can be rotated and/or adjusted in width during each rep, allowing them to track in a more natural groove; note also that a ""neutral grip"" (parallel to the body's long axis) mimics the lineman's lock-out motion.
It is impossible to train with limit weights during every workout, and DBs are not just bodybuilding baby weights. They are ideal for explosive (as well as high-rep) upper-body training. When combined with heavy straight bar work, they yield more balanced and functional strength than when using either one exclusively. You will need access to a full set, as well as a good spotter, in order to realize their full benefit. If you don't have DBs heavy enough to accommodate your strength levels, you can still benefit from a combination of the two without holding back on your training weights by using DBs for warm-ups; and preferably some sort of specialty bar which makes the exercise more awkward on your top sets. If you don't have access to DBs at all, compensate with acceleration!
by Steven Plisk
The concept of using power as well as control to achieve overload essentially takes care of itself - at least during lower-body workouts - when the program consists of athletic free-weight movements. On upper-body days, we alternate between heavy barbell and explosive dumbbell work, respectively. Although the same total weight cannot be handled in comparison to a straight bar, DBs have several advantages: They permit a greater overall variety of diagonal, rotational and linear movements; and can be used unilaterally, bilaterally or reciprocally. By virtue of controlling them individually, muscle coactivity is increased at a given weight; and strength imbalances are quickly eliminated. Bench & Incline press range of motion (and stretch-load) is increased because DBs can be lowered beyond the point where a bar hits the torso; and Shoulder press leverage need not be compromised by placing them behind or in front of the neck. They can be rotated and/or adjusted in width during each rep, allowing them to track in a more natural groove; note also that a ""neutral grip"" (parallel to the body's long axis) mimics the lineman's lock-out motion.
It is impossible to train with limit weights during every workout, and DBs are not just bodybuilding baby weights. They are ideal for explosive (as well as high-rep) upper-body training. When combined with heavy straight bar work, they yield more balanced and functional strength than when using either one exclusively. You will need access to a full set, as well as a good spotter, in order to realize their full benefit. If you don't have DBs heavy enough to accommodate your strength levels, you can still benefit from a combination of the two without holding back on your training weights by using DBs for warm-ups; and preferably some sort of specialty bar which makes the exercise more awkward on your top sets. If you don't have access to DBs at all, compensate with acceleration!