There are lots of different ways to combine bodyweight and dumbbell exercises for an effective workout. Here are 7 of the best ways to do it:
#7: Peripheral Heart Action (PHA)
PHA is a fancy term that states that you alternate between an upper body and lower body movement. A simple and effective workout using this system would involve choosing one upper body dumbbell and bodyweight exercise and one lower body dumbbell or bodyweight exercise.
#6: Supersets
A superset is where you perform two exercises back to back with little to no rest in between. There are lots of different ways to organize a superset. You can do two exercises that work the same muscle group, two exercises that opposing muscle groups, two upper body movements, etc.
#5: Trisets
A triset is where you perform three exercises back to back with little to no rest in between. Trisets generally are for one bodypart. But I personally like to do trisets of opposing bodyparts. For example, one chest, one back, and one leg exercise.
#4: Interval Training
Interval training is where you perform a high intensity exercise for a short period of time, followed by a short period of rest. There are many different interval training methods out there, but most beginners should start out with 30 seconds of high intensity exercise followed by 90 seconds of low intensity or rest.
#3: Giant Sets
Giant sets are where you perform 4 or more exercises for the same bodypart. An example would be performing 4 pushup variations as a circuit. They need to train the same or similar muscle groups in order to qualify as giant sets.
#2: Inverse Pyramids
Inverse pyraids are oftern performed with two exercises. You alternate between these exercises as a superset. However, the difference is in the rep scheme. With one exercise, you gradually increase the repetitions, and with the other exercise, you gradually decrease the repetitions.
#1: Compound Sets
Compound sets are basically supersets that train the same muscle group. These are the hardest form of supersets and are used primarily when you have a laggingbodypart. For example, if you suck at pullups or want to put more muscle on your back, you would simply alternate between pullups and dumbbell rows as a superset/compound set
One of the best bodyweight and dumbbell programs I've come across is Gladiator Body Workout. To learn more about this incredible program, check out my blog ShahTraining.com.
Article Source: http://EzineArticles.com/?expert=Parth_Shah
PHA is a fancy term that states that you alternate between an upper body and lower body movement. A simple and effective workout using this system would involve choosing one upper body dumbbell and bodyweight exercise and one lower body dumbbell or bodyweight exercise.
#6: Supersets
A superset is where you perform two exercises back to back with little to no rest in between. There are lots of different ways to organize a superset. You can do two exercises that work the same muscle group, two exercises that opposing muscle groups, two upper body movements, etc.
#5: Trisets
A triset is where you perform three exercises back to back with little to no rest in between. Trisets generally are for one bodypart. But I personally like to do trisets of opposing bodyparts. For example, one chest, one back, and one leg exercise.
#4: Interval Training
Interval training is where you perform a high intensity exercise for a short period of time, followed by a short period of rest. There are many different interval training methods out there, but most beginners should start out with 30 seconds of high intensity exercise followed by 90 seconds of low intensity or rest.
#3: Giant Sets
Giant sets are where you perform 4 or more exercises for the same bodypart. An example would be performing 4 pushup variations as a circuit. They need to train the same or similar muscle groups in order to qualify as giant sets.
#2: Inverse Pyramids
Inverse pyraids are oftern performed with two exercises. You alternate between these exercises as a superset. However, the difference is in the rep scheme. With one exercise, you gradually increase the repetitions, and with the other exercise, you gradually decrease the repetitions.
#1: Compound Sets
Compound sets are basically supersets that train the same muscle group. These are the hardest form of supersets and are used primarily when you have a laggingbodypart. For example, if you suck at pullups or want to put more muscle on your back, you would simply alternate between pullups and dumbbell rows as a superset/compound set
One of the best bodyweight and dumbbell programs I've come across is Gladiator Body Workout. To learn more about this incredible program, check out my blog ShahTraining.com.
Article Source: http://EzineArticles.com/?expert=Parth_Shah
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