Grinding Dumbbell Exercise...
Build Muscular Size, Strength
And Endurance In The Shortest Time Possible!
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One of the sections of the Superior Dumbbell Workout is the Grinding “Slow” Lifts section. Let’s see how to use grinding dumbbell exercise to build strong muscle, boost cardiorespiratory endurance and burn off fat.
Grinding dumbbell exercise, (like dumbbell presses, dumbbell rows, dumbbell deadlifts and dumbbell squats) are exercises requiring strength for their completion. I refer to these exercises as “grinding slow lifts”.
They are not called “slow lifts” because you are purposely performing them slowly. On the contrary, you should try to perform these dumbbell lifts as quickly as possible while maintaining control. When performing grinding dumbbell exercises using a heavy weight, you feel like you are “grinding” out the repetition and the weight is moving slowly.
The tempo for this training should be 2-0-1, where you take about 2 seconds to lower the dumbbells, slightly pause and then take about 1 second to lift the dumbbells. Basically, to get the best results I recommend lifting the dumbbells as fast as possible and lowering them in a controlled fashion. They just appear slow in comparison to explosive “quick lifts” like the clean, jerk and snatch.
Performing these Grinding Dumbbell Exercises in this manner builds muscular size, strength and endurance. Do these exercises as non-competing super-sets, meaning you do two exercises back to back without rest that involve different muscles and movements. This allows you to move through the workout at a fast pace, improving your cardiorespiratory endurance and burning fat.
Bodybuilders use super-sets to overload a specific muscle and instigate growth by performing two exercises back to back using the same muscle group. However, the Superior Dumbbell Workout is more concerned with creating a body that functions as one complete unit. This dumbbell workout optimizes performance and appearance, rather than maximizing the growth of specific muscle groups. The result is a great looking, athletic body with muscles in all the right places!
Furthermore, I have you rotating between Workout A and Workout B, which keeps your workouts interesting, varied and effective.
Performing the grinding dumbbell exercise workouts as I lay out allows you to simultaneously build muscular size, strength and endurance while positively effecting heart and lung function and burning fat. This brings about positive performance improvements, muscle building and fat loss RESULTS you can SEE in the shortest amount of time!
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Here Is Exactly How The
Grinding Dumbbell Exercise Workout
Is In Superior Dumbbell Workout
So you can get an idea of what awaits you when you perform Grinding “Slow” Lift Super Sets for the first time, I’ve outlined the entire dumbbell workout here.
You’ll do it like this…
- Alternate between Workout A and Workout B... meaning the first week you will do A-B-A and the second week you will do B-A-B.
- In every 2 week cycle you will do each workout 3 times.
- The exercises are paired into super-sets... two exercises performed back to back without rest.
- After each super-set, rest 1 minute.
- Pick one set of dumbbells to complete the entire workout... the reps you will perform should range between 5-20 (lower reps where the weight feels heavy and higher reps where the weight feels light).
- Increase the weight as necessary to keep your repetitions between the 5-20 range.
You’ll progress like this...
Try to increase the number of repetitions you perform each time you do that exercise. Don’t forget to add Finishers and/or extra cardio training if necessary to meet your goals!
And you’ll do the dumbbell workouts for 4 weeks...
Perform these workouts for a total of 4 weeks. Then move on to the Explosive “Quick” Lift Timed Circuits.
In weeks 1 & 2 shoot for 3 sets of each super-set. Complete all sets of the super-sets before moving on to the next super-set.
In weeks 3 & 4 either increase the weight OR shoot for 5 sets of each super-set. Complete all sets of the super-sets before moving on to the next super-set.
At the end of the 4 weeks, you’ll be stronger, more muscular and leaner. PLUS, the fast pace of the workouts simultaneously builds up your heart and lungs. And you’ll use this newfound strength and endurance in the upcoming workouts to further progress and build your best body!
But don’t forget. You also have these workouts to look forward too!
- Explosive Quick Lift Timed Circuits Workout <-- Click to learn more
- Slow & Quick Peripheral Heart Action Workout <-- Click to learn more
- Combo Matrix Workout <-- Click to learn more
And, when you’re done with those, there are Phases II, III and Build Your Own! Without a doubt, Superior Dumbbell Workout is one of the most complete full body dumbbell workouts around. I suggest you start today!
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Your Success Is My Success,
Coach Eddie Lomax
Founder & President
Optimum Fitness Network LLC
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