Dumbbell Training

A full-body, dumbbell-based workout split.

Consider that if you have a structural imbalance, it’s not necessary for you to stop all multijoint exercises. If your lockout is poor in the bench press, which suggests relatively weak triceps, you could include additional triceps work after bench presses. If your grip wears out performing chinups, you could supplement this exercise with special exercises for the forearm flexors.

I developed my ideas on structural balance by studying the workout systems of European weightlifters. Olympic lifters often use formulas to determine what areas they need to work on. For example, athletes who want to clean and jerk 200 pounds probably should be able to back squat between 255 and 280 pounds. These formulas can apply in determining such ratios as back squat to front squat, snatch to power snatch, and clean to power clean. Such ratios can yield valuable information about how to modify your training. For example, if a trainee’s back squat greatly exceeds his snatch, he probably needs more work on relatively lighter weights to improve speed and technique.

The bottom line is to try to achieve balance in your training. Just as a competitive bodybuilder will lose points if certain muscle groups are underdeveloped, if you don’t strive for structural balance in your workouts, you increase your risk of injury, limit your strength potential, and adversely afect athletic performance. – FLEX



Subscribe to Flexonline

Give a Gift
Customer Service