More on High-Frequency Dumbbell Training

 I have, for a number of years on Integral Strength, pushed the benefits of high-frequency training.  But no matter how long I've been training, I can always learn something new.  And what I've learned over the past six months, is how wondrous hard, heavy, frequent dumbbell training can be when it comes to eliciting mass and strength gains.

I really can't believe it took me this long to give dumbbell-centric training a "go", but it did.  In the past, with HFT, I always used primarily barbell exercises, coupled with dumbbell training for "assistance" lifts.  Don't get me wrong, there were a few exercises that I always did, such as thick-bar one-arm dumbbell deadlifts and one-arm dumbbell overhead presses.  But now I've come to appreciate - not to mention very much enjoy - exercises such as two-arm dumbbell power cleans, one-arm dumbbell power cleans, one-hand and two-hand dumbbell clean and push presses, two-hand dumbbell hang cleans, one-hand and two-hand dumbbell high pulls, two-hand and one-hand dumbbell power snatches, one-arm dumbbell swings, and conventional and sumo two-hand dumbbell deadlifts (thick-bar and regular-grip).

Here are some "rules" that I learned over the course of all my recent HFT dumbbell workouts:

1. Lift heavy by limiting your reps to 5 per set. This is not a "hard" rule, but it is where the bulk of your training should be, just as it would be if you're using a barbell-centric HFT workout.  And here you have quite a few options.  You can do multiple sets of low reps (I enjoy 10 sets of 3 reps or 15 sets of 2 reps - both for 30 reps total).  You can do the always beneficial  and traditional "5 sets of 5 reps" workout using the same weight on every set.  You can do progressively heavier sets of 5, followed by 3s, and then singles.  You can do "ladder" workouts of either 1,2,3,1,2,3 or 2,3,5,2,3,5.  Or, lastly, you can do "countdown" workouts of 5/4/3/2/1.

2. Don't go "all-out".  Even when training heavy, leave plenty "in the tank".  This means treating your workout as if it's a skill session and "practice" with heavy weights rather than "work out".  Old-timers and "classical" lifters (from as far back as the turn of the 19th century) lifted heavy and trained very often, but they did not train to muscular failure, or even close.  In "The Strong Man of Old" by Bob Hoffman, Hoffman said that Arthur Saxon (seen at the top of my "Heavy Dumbbell Training for Muscular Bulk and Power" a few posts ago) "would do each stunt only a few times and alternate with brief periods of rest so as to prevent from tiring".

3.  It's always best to cycle your training loads.  Even when not going "all out", you still want to cycle your training loads when training very frequently.  The amount of cycling should be based on the amount of training that you have under your belt.  In other words, the more advanced you are, then you can get away with more "heavier" sessions.  ("Heavy" here refers to total amount of workload, not the amount of weight lifted on your heaviest sets.)  As an example of what I advocate when it comes to load cycling, here is what I (generally) recommend:

• The majority of your training should be "medium" or "moderate".  Perform 4 to 5 exercises (no less or more than) for 5 sets of each exercise.  Let the reps "wave" between 1 and 5, as seen in rule #1.  No "back-off" sets or "assistance" work, with the exception of loaded walking, dragging, or carrying exercise such as farmer's walks or sled drags.

• Every few workouts, perform a "heavy" or "intense" session.  Here, perform 5 to 7 exercises for 5 to 7 sets each, surfing the rep range from 1 and 7 reps.  Also, add in "finishers", incorporating traditional bodybuilding exercises with barbells or dumbbells combined with loaded carries and bodyweight stuff such as hill sprints.

• After the heavy sessions, or after several medium sessions, make sure you do some light "active recovery" sessions, which are always better than taking the day completely off.  Here, limit your exercises to 3 for only 3 to 4 sets of each exercise.  Nothing should be too intense.  Dumbbell front squats, chins, and two-arm dumbbell overhead presses for 3 sets of 3 reps each would do the trick.

In another post, I will include what a week (or two) of workouts should look like when you are cycling your training loads.