28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleBuild Muscle
Intermediate
3
Strength Training
Back in the day, gyms catered to folks with serious strength and physique goals. Barbells, dumbbells, and lifting platforms were the norm and the catalyst of choice for building massive, powerful men. Nowadays, some popular chain gyms have pizza night, alarms that go off from dropping weights, and pristine, chromed-out machines.
This has caused a revolt—many serious trainees are setting up home gyms. These “garage gorillas” and “cellar dwellers,” in the words of Brooks Kubik, are making great gains and finding their “pig iron” nirvana. Still, in this economy, many home gyms are still seriously limited on space and only have room for dumbbells and a few other modest pieces of equipment. Fortunately, with adjustable dumbbells or power blocks, you have everything you need.
With nothing more than a pair of dumbbells and a burning desire, you can build world-class strength and the physique to match. Give the following workout a shot to build strength and muscle—no barbell required.
Use this guide to get your rep speeds right for max gains. Using 30X1 as an example, here’s how it shakes out.
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Build Muscle
Intermediate
3
Strength Training