3 Responses to “What’s The Fastest Way To Build Muscle Mass With Nothing But Your Own Body And A Dumbbell At Your Disposal?”

1. krieger says:

   February 12, 2010 at 2:33 pm

   I would probably begin by lifting it.
   If you only have one dumbbell, your ability to adjust resistance is pretty much shot and so most 'muscle mass' building technique become useless. Doing a one-armed bench press becomes kind of useless if you can whip off sets of 30 without breaking a sweat. You need to find exercises/moves and/or weights that fatigue you after around 6-12 reps/set or so, ideally.
   I would lean more toward body weight exercises. Everything from push ups (regular, military, seal, hindu, diamond, etc) to squat/box jumps, to one legged squats, to pulls ups, etc, etc. Add in a couple dumbbell ones (curls, triceps extensions, lateral raises, shoulder press) for goo measure. Focus on doing the motion slowly. Speed does no favours to size.
   If you can, get some alternate form of resistance. Water jugs, sandbags, bricks, bag of books/rocks/small children- all can be used for anything a dumbbell can be.
   And the number one: work hard. Rep ranges are far less important than not being able to do the move one more time, no matter how hard you try.You'd be surprised how strong you can get doing push ups and lifting boulders.
2. gratto05 says:

   February 12, 2010 at 3:48 pm

   First of all, you can not build muscle size and not gain strength. The only way that happens is if it is fat weight. 2nd, there are several dumbbell workouts out there, but eventually your body will become accustomed to lifting that weight and you will flat line. so, you will need to increase the weight.
   Here are some easy workouts you can do.http://www.sport-fitness-advisor.com/dum…
3. kaylaxki says:

   February 12, 2010 at 9:55 pm

   eat lots of protein and take protein supplements...
   when working out, do short reps with lots of weight, don't hurt yourself though.

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