Size, shape, symmetry and definition are the qualities for a perfect body. Weights, cable machines, CV equipment, suspension development are the some of the ways in which we achieve it. Muscular development is not just a product of just one thing but of a well-rounded programme that gives you everything.
Building muscle size with barbells and dumbbells is without a doubt the most effective way. Three exercises per body part, three times per week with five or six sets of each exercise is possibly the most effective, tried and tested system. This means that a split system is needed to cover every muscle group to get maximum growth. Just doing two groups per day will get you results but not enough to give you the herculean physique of Eugen Sandow or Arnold Schwarzenegger.
Dumbbell Shoulder Routine (Choose your weight working on max reps per exercise)
Seated Dumbbell Shoulder Press – 3 Sets, Max Reps
Seated Lateral Raise – 3 Sets, Max Reps
Reverse Fly – 3 Sets, Max Reps
Front Dumbbell Raises – 3 Sets, Max Reps
Push Ups to finish – Max Reps (chest to floor full extension)
Eating good nourishing food is a prerequisite for building quality muscle, diets rich in protein, amino acids and essential minerals can all come from products such as chicken, eggs and milk. Twenty grammes of protein is the most of what will come from just those three foods. We also need small amounts of fat. Fat is essential for muscle growth and for cell function, brain tissue and healthy skin.
The Force Dumbbells are perfect for any club, with a great warranty these Dumbbells are built to withstand the pressure of the toughest of gyms. Available from a standard weight of 2.5kg – 50kg they’re also available in higher weight range on request. Used in a variety of fitness clubs and gyms throughout the UK they sport a full knurled grip handle surface for edge to edge grip for better performance.