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Barbell or Dumbbell Training
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Dumbbells or Barbells Training Which is Better?
Loren Chiu was instructed by the National Strength and Conditioning Association (NSCA) to perform a comprehensive comparative study on the difference between barbell, dumbbells and kettlebells. The results were conclusive; the report decided that barbells were better than dumbbells or kettlebells when looking for gradual progression in progressive resistance.
But the truth is that barbell training or dumbbell training will each have their own strengths or weakness. Top strength coaches from all over the world recommend that both should be used to achieve a well-rounded type of training routine. If your objective is to build muscle as effectively as possible then you should use both dumbbells and barbells.
If you're training with heavy weight then a movement like a barbell bench-press is a lot more convenient as it's all already in position above your head. If you're doing a heavy dumbbell press the heavy dumbbells will be on the floor or on the rack and it's NOT easy to get into that starting position when you're lifting max weight dumbbells.
When it comes to leg training, then dumbbells will be a better choice than barbells especially if you're a beginner and no training partner/spotter. Dumbbells offer an easier and a lot safer way of training legs. Training with dumbbells offers you the chance to train each side of your body evenly.
When you're squatting with a heavy barbell on your back there is always a chance you'll inadvertently favor one side when gripping a barbell for a movement like deadlifts or squats. Training with dumbbells will also increase the range of motion in whatever movement you're doing.
The bottom line is that dumbbell training will require more coordination, more stabilization from your core, resulting in an increase in your core strength when lifting a weight. We have listed advantages of barbells over dumbbells and of dumbbells over barbells above.
In conclusion, you need to use both types of training so that you get a full rounded muscle built from using good form at all costs and a slow progressive resistance that ideally you will cycle every 6 to 8 weeks. This means that if you only use barbells for 6 weeks then you should only use dumbbells for the following 6 week cycle.