02Jun
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14May
Fundamentals of Resistance Training, Part 2
Enjoy 'A Closer Look at Resistance Training', part 2 or our new Fundamentals of Resistance Training series. Written for Ironmaster by NASM Master Trainer Andre Adams.
22Apr
Fundamentals of Resistance Training, Part 1
NASM Applied Training and Ironmaster Workout Written by Andre Adams @AndreAdams_Official There are so many ways to work out and get in shape, how do you know where to start? Well, in this blog we will explain the fundamentals of resistance training to help guide you into a routine that is right for you. The foundation of our evidence-based programming at NASM is grounded in the Optimal Performance Training model (OPT). This has been refined and expanded over the years to include...
15Apr
Deadlifts With Dumbbells, the Why and How
If you’re looking for an effective full-body exercise that saves time, dumbbell deadlifts should be on your list. Doing dumbbell deadlifts offers several benefits that extend from your performance at the gym to your daily life.It ramps up your strength levels. If you perform progressive overload (increased resistance with each set) with this exercise, you will increase your capacity to lift heavy objects in the workplace and at home. For instance, if you experienced difficulty lifting or moving furniture at...
14Apr
Leg day: Top 10 dumbbell leg workouts
Whether you are breaking through a plateau or just looking to mix leg day up to keep it interesting, our top 10 dumbbell leg workouts will help you add effective variations to your movement toolbox. Dumbbell Squats Squats are a timeless compound exercise dating back to the days of Platz and Co. This means it hits multiple muscle groups, which is a great time saver for busy gym buffs. The dumbbell variation fires up your quadriceps, Gluteus maximus, hamstrings, soleus, and...
13Apr
Dumbbell flys: Common mistakes and how to avoid them.
Dumbbell flys on chest day is always a good idea. But are you doing them right? It’s easy to grab a pair of dumbbells, lie down on a flat bench, and then crank out those reps. However, dumbbell flys require a certain technique and precision which will allow you to reap their full benefits. Knowing and avoiding the most common dumbbell fly mistakes will go a long way in building your pecs. In this article, I will break down the common...
10Feb
Ultimate guide to dumbbell rows
Dumbbell rows are a great option for beginners because they’re easy to learn. It doesn’t involve any complex movements or fancy equipment. In fact, all you need is a dumbbell or two (depending on the variation you fancy) and an exercise bench. So we've created the ultimate guide to dumbbell rows. I will break down the basics of this exercise to help get you started. Muscles Worked First, let’s look at the muscle groups you target when you do dumbbell rows:Latissimus dorsi:...
07Jan
Building your chest with dumbbells at home
If you can smash it at the gym, you can kill it at home–all you need is some simple equipment and the know-how to get results. Don’t believe anyone who tells you that you can’t build your chest with dumbbells at home. There are ways and means to do just about anything if you want it bad enough–sculpting your chest at home is one of them–and we’re here to show you exactly how to do that. Forget the machines Building muscle...
14Dec
10 tips for ramping up your bench press safely
Weightlifting safety is critical but not common sense. From warm-up to lifts, read our home gym bench press walkthrough to learn more about proper form and technique.
20Aug