Dumbell Training and FBW

K

Kutusov

0
Hi, been some time since I posted anything....

As usual, I have a question :p I've been reading "Dumbell Training for strenght and fitness" by Brzycki and Fornicola and I found that they have a very different approach to FBW compared to what I've read here and other sites...

In this book they don't state what is the objective of the training programs they suggest (bulk, speed....), only mention strength and fitness. But what they say is to do FBW with 10 to 12 exercises, 1 to 2 sets each. My objective is bulking up and what I've been doing (as suggested by a lot of people) is 4 compound exercises (chest, shouldres, legs, back) + 1 isolation (triceps or biceps). I do 3 sets each with 12 reps.

This book is highly praised but has some weired ideas to me... how can you do a 12 exercise routine in 30 minutes as they say? Also, the name they give to exercises is very different from my notions of it (e.g. they call a deadlift to what we would call a squat).

But anyway, what I would like for you to comment is this 12/4 discrepancy on FBW.

PS: My routine is working fine for me, so far I've gained 12 kgs in 7 or 8 months. A lot of it is fat but I really don't care at this phase.

Cheers!
 
If you can, post the workouts, people will be able to read them and critique based on their experience and opinions.
 
I thought of that but the post was already long :)

Ok, the programs on this book are all from other guys and not the authors... Here's one by Steve Baldwin...

Ball Squat - 1 x 20
Lunge - 1 x 20 (each leg - this would be a bulgarian split)
Standing Calf Raise - 1 x 20 (each leg)
Overhead Press - 1 x 12-15
Bent-Over Row - 1x 12-15 (each arm)
Supine Press - 1 x 12-15
Shrug - 1 x 20
Bicep Curl - 1 x 12-15
Bent-Over Raise - 1 x 12-15 (each arm)
External Rotation - 1 x 20 (each arm)
Stiff-Leg Deadlift - 1 x 20
Crunch - 1 x 20
Wrist Flexion - 1 x 20 (each arm)
Wrist Extension (each arm)

All is done in a 3/3 speed. The wrist thing I can understand as a supplement and conditioning for your workouts, exercises done "on the side" as some usually do some extra work for their rotator muscles.... But look at all this!!! In 30 minutes?? I would die of heart attack in the middle of the all thing! Or maybe they use baby weights but that wouldn't do much to anyone...
 
Yhea, I know that... Just asking if someone makes any sense out of this... I bought the book just to get some ideas for the DB exercise variations, but the workouts freaked me out!!! Still, this are all well know and respected fitness people, so what is this about?
 
Kutusov:

The workout posted is peculiarly constructed, but that doesn't mean it's bad. Try it, see how it works, see how you feel, see how you develop. If you don't like the results, or anything else about it, switch to a more traditional training regimen.

It is relatively well balanced, just contains a lot of exercises, and very few sets. Let me know how it turns out.
 
Well, no idea.... Google wasn't much help either :) But now I want to know... Who sings it?
 
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