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High-Frequency Dumbbell Training for Mass and Power

 Building Mass and Power/Strength with HFT + Dumbbells Combo


The great Reg Park overhead pressing a pair of dumbbells


In my last post, I outlined a brief, basic, (somewhat) hard full-body, 3-days-per-week program using ONLY dumbbells.  For this post, I'd like to outline a  high-frequency training (HFT for short, hereafter) program using primarily dumbbells to build mass, power, and strength.


The MASS is going to come about on this program from the sheer amount of total work performed in the course of the week.  When a lot of lifters -at least the ones I've worked with over the years - first take up HFT, they typically complain because it doesn't seem as if they are doing enough at each workout, or they don't think that they are training enough.  But the sheer frequency of the workout program really does add up.  After several weeks on the program, when most of the lifters I've worked with begin putting on muscle at a rate they hadn't been doing before, often while eating less, the complaining stops.


The STRENGTH will be built on the program also from the high-frequency, but, in the case of the strength built, it will be the daily practice of performing the same exercises (or ones very similar to each other) on a near-daily basis, as opposed to the total workload, that will build impressive strength.


When designing a HFT regimen, it's important to pick exercises that allow you to train very frequently (3+ days per week).  Squats, Olympic lifts, overhead presses are all good choices.  Deadlifts, barbell curls, bench presses (and other exercises that directly work the lower back, the biceps, or the rotator cuff in a supine fashion) are NOT good choices.  If you can substitute dumbbell replacements for the barbell versions of squats, quick lifts, and overhead work, then you have even better exercises for HFT.


Please keep in mind that what follows is an example of a week of workouts.  For the first week, feel free to follow it verbatim, but changes will need to be made (at least, after a couple of weeks) eventually in order to keep your body healthy and your strength/mass gains rolling along.  (If you decide to follow this program and have any questions/concerns after a couple of weeks of training, please shoot me an email or add a comment, and I will try my best to get back in touch in a fairly timely fashion.)


Monday:

Dumbbell Front Squats: 3-5x3 -  work up over 3 to 5 sets to a heavy triple

One-Arm Dumbbell Clean and Press: 3-5x2 - work up over 3 to 5 sets (each arm) to a heavy double

One-Arm Thick Bar Dumbbell Deadlifts: 3-5x2 - Work up over 3 to 5 sets (each arm) to a heavy double.  This exercise, unlike deadlifts of the two-handed variety (both barbell and dumbbell) puts far less stress on the lower back and lumbar muscles, therefore making it ideal for highly-frequent training.

Barbell Curls: 3x3 (straight sets)


Tuesday:

Dumbbell Front Squats: 3-5x3 -  work up over 3 to 5 sets to a heavy triple

One-Arm Dumbbell Snatches: 3-5x2 - work up over 3 to 5 sets (each arm) to a heavy double

Weighted Chins:  3-5x3 -  work up over 3 to 5 sets to a heavy triple

Flat Barbell Bench Presses: 3x5 (straight sets)


Wednesday:

Dumbbell Power Cleans (two-handed): 3-5x2 - work up over 3 to 5 sets to a heavy double

Dumbbell Front Squats: 3-5x3 -  work up over 3 to 5 sets to a heavy triple

One-Arm Thick Bar Dumbbell Deadlifts: 3-5x2 - Work up over 3 to 5 sets (each arm) to a heavy double


Thursday: OFF


Friday:

Dumbbell Front Squats: 3-5x3 -  work up over 3 to 5 sets to a heavy triple

One-Arm Dumbbell Clean and Press: 3-5x2 - work up over 3 to 5 sets (each arm) to a heavy double

One-Arm Thick Bar Dumbbell Deadlifts: 3-5x2 - Work up over 3 to 5 sets (each arm) to a heavy double


Saturday:

Dumbbell Front Squats: 3-5x3 -  work up over 3 to 5 sets to a heavy triple

One-Arm Dumbbell Snatches: 3-5x2 - work up over 3 to 5 sets (each arm) to a heavy double

Weighted Dips: 3-5x3 -  work up over 3 to 5 sets to a heavy triple

Weighted Chins:  3-5x3 -  work up over 3 to 5 sets to a heavy triple


Sunday: OFF


Monday: REPEAT





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