Bodybuilding Dumbbell Home Training: Workouts For A Whole Year Building Muscle and Increase Strength

Do you want a simple workout program to finally have your fitness under control?

Do you already exercise several times a week in the gym and still got no results?How to gain muscle, lose fat and stay in shape without wasting amounts of time in the gym even if you’ve never touched weights before.
Regardless of your age or sex, you can build muscle and strength while optimizing your health without having to waste your time or money for the gym membership, expensive trainers and magic supplements.

Andrea Raimondi, international Amazon best-selling author and fitness expert shows you exactly how to exercise to gain lean muscle and lose fat.The easiest, most inexpensive way to build muscle strength, size, and power.

Training with overloads, even with light or moderately heavy weights, leads to safe benefits. Both in terms of strength, well-being and health in general. But if you follow a well-defined plan and thought for muscle development, the above benefits are achieved before and with the right effort. In training, as in other areas of life, persistence is one of the key factors. And having a detailed plan lasting a year, allows you not to get lost in the distractions of everyday life.

This and the cyclization of loads is the key to everything.

In this book:A Year-long ProgramOutline Of The Training ProgramTraining StrategiesTraining: Linear Cycle Week 0-21Training: Phase Undulating Microcycle Week 22-30Training: Phase Undulating Cycle Part 1 Week 31-41Training: Phase Undulating Cycle Part 2 Week 42-52Notes on Training PeriodizationTraining TechniquesNotes on Aerobic ActivityTraining Variables

Training with dumbbells can seem a thing of the past or out of fashion, especially in this period when it seems that everyone is constantly looking for novelty, the latest miracle found, the latest special equipment. Maybe advertised by an influencer through social media.

Even if lockdown periods have made rediscover the training at home, too often these workouts are left to chance: they do not follow a defined path, a defined schedule that allows the achievement of the goals that are set, especially those related to muscle development.

Today, we know how it is possible to structure training plans that can best guarantee muscle growth through well-defined techniques and programs.

Knowing how to develop a training plan that leads to results is essential to achieve your goals, both of increasing strength and muscle mass. This is why the book offers you a whole year of effective workouts, on which you can later build your own programs to continue the development of your physique.

Many are the reasons for training at home using dumbbells: dumbbells are suitable for anyone, provided you have the right loads to use.

Dumbbells are relativelycheap and it is possible to build a “weight park” over time, if you use modular ones. The dumbbells allow a “free” and monolateral execution of the movement, not forcing the joints to unnatural movements, which often lead to injuries, therefore allow you to perform the exercises with better ergonomics. Dumbbells allow the activation of stabilizer muscles, which allow balance when we perform the exercises.

The dumbbells allow you to train safely even on your own, lifting high weights but that we can easily drop on the ground, without consequences. Combining proper programming with weight training at home allows you to achieve your goals in a precise and faster way.

From the Publisher

Well-structured training plan

The book includes a well-structured training plan covering a whole year, with specific exercises for each muscle group and a detailed program for every phase of muscle growth.

Through the proposed periodization, which you can see from the table of contents, you will be able to achieve results in terms of both muscle mass increase and strength increase.

But the book offers you much more:

notes on periodization in bodybuildingtraining strategiestraining techniquesnotes on aerobic activity

Start building the physique of your dreams right now, wherever you are!

A year-long training program

This is a part of a year-long training program: the first phase of a 10-week undulating cycle.

You can see the number of sessions and repetitions to perform in each session.

Through a simple weight calculation system based on the number of repetitions to be performed, the workouts can be used by athletes of all levels of fitness.

Daily Workout

An example of a workout plan, highlighting:

Muscle groupExerciseNumber of setsNumber of repetitions

You might also like

Bodybuilding Cable Training

This book is more than just an exercise manual; it’s a complete guide that will accompany you step-by-step on your cable bodybuilding journey.

Bench Press Squat Deadlift Special Programs for Strength Increase

This book is your roadmap to unlocking your true strength potential. It’s designed to help you master the three fundamental lifts – Bench Press, Squat, and Deadlift – and build a solid foundation for incredible strength gains. This comprehensive guide will equip you with the knowledge and tools to dominate the three fundamental lifts: the bench press, squat, and deadlift.

Bodybuilding A Year-Long Periodization: Workouts for Gaining Muscle Mass

Tired of hitting the gym without seeing results?

This comprehensive guide provides you with a full year of effective workouts, designed to maximize muscle growth and strength. No more guesswork!

Discover the science behind muscle hypertrophy

Natural Bodybuilding And Body Recomposition: Slim With Muscles

All you need to set up a body recomposition for both weight loss and muscle mass. Theory of muscle hypertrophy. The scientific basis for understanding how muscles work and how to make them grow Training Variables Know the training variables, volume, frequency, load, weight, TUT, progression, to build a winning protocol. Protocol for hypertrophy 12 weeks of training aimed at muscle hypertrophy, with precise progressions in loads and volumes. Training techniques The main methodologies for training: circuit, pyramid, Bulgarian method, rest pause, etc The main muscle groups and related exercises Understanding the kinetics of the various muscles by training them with the right exercises. Measurements, indices and body recomposition What measurements are needed and when to take them, how to use them. How to set up a body recomposition

About the Author

Andrea Raimondi is a certified personal trainer with diplomas in Bodybuilding and Fitness coach, Weight Loss Fitness coach, and UEFA B coaching license from the Italian Football Federation (FIGC).

He is the author of numerous books on training for hypertrophy and weight loss, soccer, nutrition and body recomposition.

He is also a soccer coach.

Follow him on YouTube @fitnessedintorni

ASIN ‏ : ‎ B0CLHQQQQJ
Publisher ‏ : ‎ Independently published
Publication date ‏ : ‎ October 20, 2023
Language ‏ : ‎ English
Print length ‏ : ‎ 164 pages
ISBN-13 ‏ : ‎ 979-8864955123
Item Weight ‏ : ‎ 10.7 ounces
Dimensions ‏ : ‎ 6 x 0.42 x 9 inches