It wasn’t until I looked at the Table of Contents that the true value of this issue became known. And since I like to look back and peruse back-issues of my magazine collection, the contents of this magazine resonate even more today, more than forty-two years later. And even though a lot of time has passed, the information contained therein is as valuable today as it was during the early 1980s.
Workout Repetition Levels, Heaves ( a Deadlift assistance movement which is a mix between shrugs and upright rows), Hercules Hints ( a regular feature), Mail from Muscledom ( another feature), and, of course, John Grimek’s monthly feature Your Training Problems Answered. As an aspiring powerlifter, as well as a relatively new trainee, I devoured all the articles that related to the lifting of heavy weights. Bodybuilding did not appeal to me back then, just as it does not appeal to me today. But getting stronger was, is, and always will be a goal for me. And I suspect that there are many like me who wholeheartedly agree. At least I hope so.
I’m going to discuss an article written by Bob Hoffman, “Heavy Development Via Heavy Dumbbells.” Through the benefit of hindsight, I am aware that Mr. Hoffman, at this particular time, was in declining health. The fact that his contributions to the magazine were diminished due to age and health issues, doesn’t change the fact that, at the time I, like many other readers, believed that the Father of World Weightlifting was still going strong. Even today, knowing that Bob was not long for the world when he wrote the article, doesn’t change the fact that the information contained in the article would benefit anyone who desires to build strength. And even though many of the ideas he presented have been discussed by many authors over the years, it never hurts to go back to the basics. And it doesn’t get any more basic than heavy dumbbells. And, as an added bonus, on the very last page of the magazine, John Grimek mentions the importance of dumbbell training in his Training Problems column. So let’s go back and review what the Father of World Weightlifting and the Monarch of Muslcedom have to say.
To begin with, while many people firmly believe that the barbell is “the only vehicle to exceptional muscle size and power,” many lifters disregard the capabilities of dumbbells. Naturally, if you are an Olympic weightlifter or powerlifter, you must devote a lot of time and energy training on the competitive lifts. So much so that the lifts are- or should be- the staples of any competitive lifter’s routine. But dumbbells have a definite place in the program of any lifter seeking to increase his/her strength. To ignore the benefits of dumbbells would prevent lifters from reaching their potential. “Dumbbells definitely impart the brute body strength that strongmen seek.”
There is one popular reason why many lifters do not utilize dumbbells, and Mr. Hoffman hits the nail on the head: “The ponderously awkward nature of heavy dumbbell training has turned many trainees.” Naturally, this statement has been proven time and again over the years. Since each arm is forced to deal with individual resistance, thereby requiring balance, control, and coordination, the difficulty of lifting heavy dumbbells is increased substantially. However, as I would subsequently learn form Dr. Ken, that which makes the movement more difficult will make the lifter stronger, and that increase in strength will translate to success on the lifting platform, the football field, or whatever your strength endeavor may be.
There are other advantages to using heavy dumbbells. One is greater range of motion which “automatically imparts a greater degree of joint flexibility and muscle development.” An obvious example would be the bench press. “Bench pressing with dumbbells allows the weights to be lowered below chest level , thereby activating the deltoids, pectorals, and triceps more completely.” This increased range of motion would also assist a lifter who has a sticking point just above the chest.
“Dumbbells offer a refreshing diversity from conventional barbell workouts. This change of pace prevents both physical and mental staleness by working the exercised muscles from entirely new angles.” I can personally attest to this fact. I have used dumbbells consistently over the years. When I was competing, I would utilize dumbbells during the “off-season” for the purpose of building strength while at the same time taking a break from heavy bench presses, and barbell deadlifts.
There is a scientific reason for incorporating dumbbells into your training. “The synergistic and stabilizing structures are more thoroughly solidified by dumbbell exercise, thus offering a great hedge against serious injury to very complex joint assemblies like the shoulder.” To put it in more basic terms, dumbbells allow you to stimulate the muscles in a way that a barbell may be limited.
“The physiological bonanza that can be derived from dumbbell work has convinced many major college and pro athletic teams to explore this form of training.” Remember, that this article was originally written in 1983. At that time, there were still coaches who were vehemently against their athletes engaging in any form of weight-training. Luckily, players and coaches have seen the light and embraced the idea of progressive resistance training for their athletes.
“While nothing can supplant the basic barbell when it comes to might and muscle in the powerful hip and thigh regions, dumbbell can definitely promote raw, overall body power, especially in the back, arms, and shoulders. Just about any exercise that can be performed with a barbell can be done effectively with dumbbells.”
One last word about dumbbells is offered by none other than John Grimek, in his Training Problems column. He was answering a reader’s question about the efficacy of certain machines. Now, as I mentioned before, this article was from 1983. The quality of machines has increased exponentially since then. Hammer Strength, Nautilus Med-X, Southern Exercise to name just a few of the companies that produce great machines. But back in the early 1980s, there simply wasn’t much from which to choose. But when asked about using machines, Mr. Grimek responded by stating: “It is a purely personal preference but on the whole I employ dumbbells. I get more exercise from them, and I don’t have to use as much weight. They provide complete movements without any restrictions and one can put as much effort and concentration into training as he likes.”
It’s hard to argue against John Grimek when it comes to training. So why not take his advice, as well as that of Bob Hoffman, and give heavy dumbbell training a try?
