Adjustable Dumbbells VS Standalone

ChilliBob

Hey everyone, 

I've started to use the weights I have quite a bit more in December and January, to the point I'm doing something every other day with them. 

The selection I have I'm just starting to out grow, so looking for heavier weights, my dilemma is between fixed weights and adjustable ones - dumbells in both cases.

For example, I'm finding my 7.5kg dumbells a bit too easy for say bicep curls, but the 5kg ones are still fine for say lateral raises. I have one 10kg which I tend to use for say a skull crusher, but it's too heavy to do more than say 3 reps for a bicep curl - so it doesn't get much use.

I can't see myself being 'ripped' and doing say a 25kg bicep curl anytime soon (probably ever)... 

So, a pair of adjustable dumbells - say 350-400 quid - covering weights of say 2-25kg. Seems great, but man it seems cumbersome to handle? - like 44-50cm long!

So then I turn to individual ones - perhaps £50+ for 9kg, so in increments one could see you can quite easily spent a fair few Bob, and have more 'stuff' lying around.. But nicer weights to use.

Thoughts anyone? - I have a couple of adjustable models on my mind, but I'm on tj fence!

Grumpy_chap

You seem to be comparing dumbbells (hold in one hand) with barbells (hold in two hands).  The latter does not allow for isolation exercises focused on the weaker side.

To make the move from 7.5kg to 10kg bicep curls, are you mixing your exercises up with alternative such as pull ups?

Are you training your chest and back to support increasing bicep strength?  What are you doing to balance bicep strength with triceps growth?

ChilliBob

Na, I'm comparing something like the bowflex adjustable to a 'normal' dumbell, say 9,10,11k etc.

I'm doing a mixture of stuff, but currently a combination of:
 * Bicep curls
 * Lateral raises
 * Skull crushers, both with two hands and sort of diagonally with one hand
* Sort of fly press (so sitting on my bench mimicking a fly press machine if that makes sense)
* Bench press, with dumbells, with them both close together (pushed together) and apart so my shoulders dip below the bench
* Upright row
* Something where I'm in pressup position, hand in each dumbell, lifting to the side and rotating my core

That's complimented by using my rowing machine. 

So yeah, basically that pretty much. Depending on how I feel and how much time I have depends on how many reps and sets and whether I do it all or not!

If I get you, essentially you're saying using other exercises which work say triceps and back and chest will help being able to lift heavier weights for say biceps. 

Make no mistake, I'm not trying to get massive guns or something like that! Just an early 40s bloke trying to get a bit fitter and a bit more more toned all over really!

The more I see the adjustable ones thou they just look so cumbersome 

Grumpy_chap

I am not familiar with the type of dumbbells you mention other than looking at their website just now so I can't comment on how good they are.

You have a good mix of exercises, though it is a bit upper-body focused.  There is nothing wrong with that, but some people end up with "chicken legs".  It can be worth adding some leg strength exercises - perhaps Romanian Deadlift, squats, lunges (all of which can be done with dumbbells).

The reason for saying to work triceps, back and chest to support growth in the biceps is not that these muscles being stronger will actually make your biceps stronger, but these muscles being stronger will give you the increased stability that allows you to then achieve more when doing bicep curls.

The skull crushers will exercise your triceps.
The bench press work and the fly press is strengthening your chest (pecs).
Consider adding something to strengthen your back (lats).  Pull ups are good for this and also work the biceps if going the full range of motion.
Consider adding press ups (pecs and triceps) and plank (core) to increase overall stability.  Easy exercises and no cost.

When you do your bicep curls, do you always do conventional curls (dumbbell held horizontally)?  Try twisting your wrist to do hammer curls (dumbbell held vertically) as a way of mixing it up.  It exercises the biceps in a different way - you may be less strong in the hammer curl mode.

Is your list of exercises the order you do things in?  It might be worth reviewing the list so that you don't do two exercises that work the same muscle group one after the other - for example fly press followed by bench press.
Also, when you don't have time to get through the full list, do you start the next day from the top or do you start the next day from where you left off?

It is good that you have some cardio in the schedule.

It is very important to stretch before and after every session to avoid damage.  Diet will also influence the rate of gains that are made.

Progression will not be linear, so you may be able to curl 10 kg x 4 reps one day but only 2 reps the next day.  When that happens, try to complete the set with a lighter weight "drop set".

I'm also not trying to get massive guns (and doubt I ever will) but am just a 50-something bloke trying to get a bit fitter / toned and hold back the middle-age spread.  I currently curl around 12 kg (8 - 12 reps depending on day) and hammer curl around 8 kg.  The non-bicep stuff was a real game-changer as I reached a point where I could not curl any more and my whole body would sway - being able to hold steady means all the effort now goes into the curl as an isolation exercise.

Maybe see if you can put a plan together to mix it up and see if that allows you to break the barrier on the curls.  The adjustable weights will still be available to buy in 3 months' time.

ChilliBob

Grumpy_chap said:

I am not familiar with the type of dumbbells you mention other than looking at their website just now so I can't comment on how good they are.

You have a good mix of exercises, though it is a bit upper-body focused.  There is nothing wrong with that, but some people end up with "chicken legs".  It can be worth adding some leg strength exercises - perhaps Romanian Deadlift, squats, lunges (all of which can be done with dumbbells).

Yeah, I did consider this however, my knees can give me a bit of gyp, and the rowing machine seems to be working well for my legs - well my jeans are all snugger on the thighs lol! 

The reason for saying to work triceps, back and chest to support growth in the biceps is not that these muscles being stronger will actually make your biceps stronger, but these muscles being stronger will give you the increased stability that allows you to then achieve more when doing bicep curls.

Yep, 100% makes sense. 

The skull crushers will exercise your triceps.
The bench press work and the fly press is strengthening your chest (pecs).
Consider adding something to strengthen your back (lats).  Pull ups are good for this and also work the biceps if going the full range of motion.
Consider adding press ups (pecs and triceps) and plank (core) to increase overall stability.  Easy exercises and no cost.

Interesting. My back often gives me problems so I'm very cautious how to strengthen it, I'll look into those, I do know of them all but I don't do them. 

When you do your bicep curls, do you always do conventional curls (dumbbell held horizontally)?  Try twisting your wrist to do hammer curls (dumbbell held vertically) as a way of mixing it up.  It exercises the biceps in a different way - you may be less strong in the hammer curl mode.

predominantly straight and horizontal, I sometimes do diagonal though, which feels quite natural. I'll try vertical next. I guess that's the same as using the bench at different angles to do the same exercise - it works subtly different muscles each time. 

Is your list of exercises the order you do things in?  It might be worth reviewing the list so that you don't do two exercises that work the same muscle group one after the other - for example fly press followed by bench press.
Also, when you don't have time to get through the full list, do you start the next day from the top or do you start the next day from where you left off?

I'll be honest, it's quite random, but I do try to do it in a way that feels like it's not hitting everything at once! I tend to Row every day and lift every other day (on those days it's a much shorter row and just to warm up and down). If I'm short on time one day I'll typically start the whole lot again another day, I'll probably forget if I tried to pick up where I left off! 

It is good that you have some cardio in the schedule.

It is very important to stretch before and after every session to avoid damage.  Diet will also influence the rate of gains that are made.

Yeah, in trying to improve here - obviously this is a minefield of conflicting advice. Once you get past the obvious stuff like beer/crisps/chocolate/stodgy carbs and replace with lean meat, veg, etc

Progression will not be linear, so you may be able to curl 10 kg x 4 reps one day but only 2 reps the next day.  When that happens, try to complete the set with a lighter weight "drop set".

Yeah, I have noticed that, especially if I've had a terrible night's sleep with the children or I'm feeling a bit rundown 

I'm also not trying to get massive guns (and doubt I ever will) but am just a 50-something bloke trying to get a bit fitter / toned and hold back the middle-age spread.  I currently curl around 12 kg (8 - 12 reps depending on day) and hammer curl around 8 kg.  The non-bicep stuff was a real game-changer as I reached a point where I could not curl any more and my whole body would sway - being able to hold steady means all the effort now goes into the curl as an isolation exercise.

Nice! Yeah, I can manage about 5 reps with 10k at the moment but it doesn't feel very stable or good, so I totally get you. 

Maybe see if you can put a plan together to mix it up and see if that allows you to break the barrier on the curls.  The adjustable weights will still be available to buy in 3 months' time.

For sure - I do like a plan, with dates and data! - and yeah, they're still gonna be there. They look so convenient and neat, but then so bulky for some exercises - I'd need to see in the flesh before dropping 3-400 quid! 

That's quite a lot to uplnpack there, I've replied above in line. Cheers  

Daz2009

I have 2 types of adjustable dumbbells,the type that sit in a cradle and you turn a dial to change the weight and the type where you have weight plates and a locking nut...... I think the latter would suit you best, something like this. https://www.ebay.co.uk/itm/373909735078?mkcid=16&mkevt=1&mkrid=711-127632-2357-0&ssspo=dacbdoxqtss&sssrc=4429486&ssuid=LhdG73NaRZm&var=&widget_ver=artemis&media=COPY.
With these you have a smaller increment in the weight selection,1kg, so better for beginners plus if you outgrow them you just buy extra plates 
There's usually loads for sale secondhand on Facebook marketplace or ebay.
These are the other ones I have, I highly recommend them but but they go up in 2.5kg increments
https://musclesquad.com/products/musclesquad-32-5kg-quick-select-adjustable-dumbbell-set?variant=42432257327333
I bought mine secondhand for £120 a pair off ebay

ChilliBob

I do have a very old set of the York spinlocks - the ones I think have cement inside or something. I managed to manufacture one 9kg weight from this. I think this is what made me question something like the Bowflex - this 9kg one made like this is just so cumbersome compared to my 10kg dumbell!

I like the look of the Nordic Trak ones - but at 350 quid I'd need to be sure! - Plus, I can't see myself needing 25k in each dumbell, perhaps ever! - Moving from being able to use 10kg just to 25k is a pretty big leap!

https://www.nordictrack.co.uk/accessories/select-a-weight-dumbbells
15 Weight Adjustments Per Dumbbell (5/6/7/9/10/11/13/14/15/18/19/20/23/24/25kg)

See I see that and think that the 5-11 is useful. A jump from 11 to 13 seems a fair bit, likewise 15 to 18 or 20-23. But I probably won't need to worry about the last two!

Better spinlocks is certainly an option - the cast iron ones are a lot neater - I guess it's just slower moving them around and changing them