Good StrongLifts-type dumbell exercise programs?

September 25, 2011 6:27 PM

This $20/month gym looks awesome... but it doesn't have barbells, so I can't do StrongLifts 5x5. Should I go back to my old gym, or do you guys have an alternative structured dumbbell/machine-based/bodyweight strength training program? Or a better gym suggestion in downtown Manhattan?

Fell off the weightlifting horse for a while, and want to get back on it. As part of this I am investigating new gyms in downtown Manhattan. My old gym, Citi Fitness (currently being rebranded as Pure Fitness) was $50/month, smelly, grimy-feeling, not air-conditioned, etc... but it got the job done; I didn't mind these things that much. Today I checked out Blink Fitness, which I was really impressed by---clean, full of beautiful people, well-maintained, etc. And only $20/month!

But, Blink doesn't have barbells, just dumbells and lots of machines. And I really enjoyed the structure and brevity of StrongLifts 5x5 while I was doing it; I knew exactly what I was going to do every day, and how much I was expected to increase by, and that there were only three exercises every day.

I know AMF loves StrongLifts, so I wanted to see if everyone would be all "yeah stick with your old gym and keep doing StrongLifts," or if there were some recommendations out there for StrongLifts-style dumbbell/machine programs. I'd also be up for suggestions for other gyms to check out in downtown Manhattan.

I realize recommendations are dependent on what I want to get out of this, so here are my primary exercise goals:

1. Consistently get myself lifting, for the general mental and physical benefits. StrongLifts helped with consistency as described above. Something like Blink might help because I'd look forward to going there, but then again, there are much larger factors that play into motivation than how nice the environment of the gym itself is.
2. Look good naked.

Note that "being strong" is not actually directly on that list, so the StrongLifts emphasis on strength training over bodybuilding was not a selling point for me.

posted by Jacen Solo to Health & Fitness (9 answers total)

My old gym, Citi Fitness (currently being rebranded as Pure Fitness) was $50/month, smelly, grimy-feeling, not air-conditioned, etc... but it got the job done

This is a gym.

But, Blink doesn't have barbells, just dumbells and lots of machines.

This is a lounge with unusual seating.

Machines aren't worth the time it takes to unlearn how to do a compound lift correctly. You can get a lot done with just dumbells, but ultimately, whether you adhere to a Stronglifts program or switch to something else, using a barbell is generally central to a credible gym-based training regime.
posted by Inspector.Gadget at 6:34 PM on September 25, 2011 [6 favorites]

My downtown Manhattan gym has barbells and rates competitive with those others. (By "my", I mean I go there, not that I own it or anything.)
posted by Obscure Reference at 7:04 PM on September 25, 2011

If looking good nekkid is your primary concern, you can design programs with dumbbells and machines that will help you. The biggest issue with machines and dumbbells is they to make them as effective as they can be you need to be practiced at lifting weights. Big, complex barbell movements aren't just getting you strong, they're teaching you bodily awareness and by dint of handling a big heavy barbell they're forcing you to reach intensities that it's all too easy to not reach using a dumbbell or machine.

The dumbbell/machine programs are also going to be decidedly more complex (i.e. more exercises, more variance in sets/reps) than you'll get on StrongLifts and it's not as possibly to employ the specific weight increment gains.

However, I do know people who have made progress in the lookin-good-nekkid department who have used set programs like Body For Life. So you can try that. If you're at the point where you can make progress on StrongLifts, then it probably means whatever you do will result in aesthetic improvements as long as it involves pushing your muscles and getting your diet in check.
posted by Anonymous at 7:07 PM on September 25, 2011

Nthing Shroedinger's answer. I know it's sacrilege to say these days, especially here, but - whilst barbells are great - they are not the only way to lift weight, and not the only effective way, especially if you're wanting to look good, not just lift strong.

Lots and lots of people barely touch a barbell and have pretty terrific bodies - it can be done, it's more about what works for you personally.

Additionally, maybe the gym doesn't have barbells, but it's still got pull up and dip bars, right? Those are great exercises! You can also do some good lifts with dumbbells only, so don't stress out too much about that. Does the gym have kettleballs, cables etc? Maybe you could find some utility in a CrossFit style routine.

For really simple dumbbell routines, I think Scooby's Workshop has some decent vids with a focus on realistic goals and good form.

A caveat: I think there's a tonne of dogma floating around on the web about the best way to lift, the fastest way to build mass etc etc. That stuff is all fine, but I think it sometimes forgets that the best way, is the way that will get you to the gym, and have you feeling good while you're there. There are very few people who are prepared to gain mass or strength at the expense of their pleasure exercising etc. And some exercise is better than no exercise.

The way some people go on you would think that lifting dumbbells or getting on a machine is as good as doing nothing at all - or that sitting down on a machine is like printing out an "IDIOT" sticker and pasting it to your forehead (you can already see some of this dismissive attitude in the thread). It's not true, fitness means a lot of different things to a lot of different people. Maybe it's not as efficient, maybe it's not as fast, but when I sit down to a nutritious meal, I don't just hoover up a nutritionally balanced grey goop. I care about flavour, spice, things I like. Exercise can be like that too. :)
posted by smoke at 7:25 PM on September 25, 2011 [2 favorites]

We've been going to Tribeca Health & Fitness, and like it just fine.
posted by ocherdraco at 11:20 PM on September 25, 2011

First off, you're gonna be sacrificing two primary mass-building exercises: squats and deadlifts. Most people view these as essential to core strengthening and massive gains.

But let's say that a massive, 'roided (or natural) body isn't your main objective. In this case, you'll be fine with dumbbells and machines. Deads will be difficult to duplicate under this scenario, but a dumbbell-and-machine-only gym might have a device, like a squat or Smith machine, that approximates squating with a barbell (though with less effectiveness, of course).

With dumbbells, there's also the added advantage of safety. I know a lifter who tore a pec muscle by benchpressing with a barbell, and switched to pressing with dumbbells as a compromise. He's never looked back: Dumbbells allow for added range of motion, giving you more latitude to protect against a dangerous strain or pull when your form is less than perfect. Most barbell exercises (apart from deads and squats, of course) can be duplicated with dumbbells. Shrugs, horizontal rows, military presses, curls--these work just fine with dumbbells. Research different dumbbell exercises online, and try them one-by-one. 'Course, you've got to keep your form in mind, and attempt to lift well, just like with barbells. But patient years in a dumbbell-only gym will produce satisfying results, guaranteed.
posted by Gordion Knott at 5:09 AM on September 26, 2011

Actually, dumbbell bench, incline, and overhead pressing have more injury potential due to the greater range of motion allowed from the weight and the less control over the weight itself.

I would NOT suggest the substitution of the Smith machine for barbell squats. Do dumbbell squats, hip thrusts, whatever, but the Smith machine in the absence of other more free-form movements in a recipe for injury. The fixed bar path is unnatural and places undue shearing loads on your knees.

If you choose to do leg presses make sure you're doing plenty of hamstring and glute work (beyond ham curls, ham curls are not sufficient) to counteract the uneven quad development--one-legged deadlifts with the dumbbell, dumbbell RDLs, etc.
posted by Anonymous at 6:43 AM on September 26, 2011

Dumbbells will get you strong, will get your stabilizing muscles strong. Barbells allow more weight so are perhaps better on the former and dumbbells force you to stabilize the weight and so are perhaps better on the latter. Stronglifts is really about getting strong. Dumbbells alone will not really accomplish the stronglifts program - you cannot use as much weight on the lifts where you can substitute dumbbells for barbells and you miss out on two of the most important lifts, the dead lift and the the squat. Given the importance that program puts on the squat it would be appropriately renamed "squatting and other lifts for strength."

You can get very fit, and strong, without barbells, but it isn't the same.
posted by caddis at 6:51 AM on September 26, 2011

Mistress Krista of Stumptuous has an all-dumbbell routine here. (You can actually squat/dl with dumbbells, though you won't be able to use nearly as much weight. Also, lunges. Avoid Smith machine squats at all cost.)
posted by en forme de poire at 6:57 AM on September 26, 2011