How to Get Buff With Single Weights

Getting buff with weight machines can give you bigger muscles, but training solely with this method won't help you very much with lifting heavy objects in real life. This is because with weight machines, you're only training one muscle group at a time rather than using multiple muscle groups. Training with a single free weight gets you bigger and stronger because you rely on multiple muscles in addition to your targeted muscle to control your posture and movement rather than relying on the machine. Always warm up thoroughly before lifting weights. Do dynamic stretching that moves your muscles and joints within their full range of motion to wake up your nervous system and increase muscle mobility.

Things You'll Need

  • One dumbbell (weight varies per individual)
  • One kettlebell (weight varies per individual)
  • Exercise bench
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Instructions

  1. Kettlebell Swings

    • 1

      Stand with your feet about shoulder-distance apart and your toes pointing forward or slightly turned out. Hold a kettlebell with your left hand so that the weight hangs down in front of your body with your left elbow extended.

    • 2

      Rock your pelvis back and forth to gradually increase the momentum of the swing. Once you gain enough momentum, exhale as you swing the kettlebell between your legs with your left thumb pointing toward you. Do not rotate your torso or round your spine throughout the exercise. Bend your knees slightly as you swing.

    • 3

      Inhale as you quickly thrust your hips forward and straighten your legs, swinging the kettlebell up and in front of you until the weight reaches as high as your eyes. Turn your hand slightly so that your left thumb is facing toward your right. Perform three sets of 10 to 20 reps per arm.

    Chest Press and Row Combo

    • 4

      Lie on your back on the exercise bench and hold a dumbbell over your chest with your left hand and with your left elbow pointing toward your left side. Inhale as you lower the weight toward your left armpit until you feel a slight stretch in your left chest. Exhale as you push the weight straight up. Perform eight to 10 reps per arm.

    • 5

      Transition to the row exercise without rest. Kneel on the bench on your right knee and put your right hand on the bench. Hold the dumbbell with your left hand and your left arm extended below your left shoulder. Keep your back flat before you lift and do not rotate your torso.

    • 6

      Exhale as you pull the weight up toward your left armpit, retracting your left shoulder blade back. Inhale as you lower the weight back to the starting position. Perform eight to 10 reps per arm. Rest for 30 seconds before repeating the chest and back exercises for three sets.

    Squats

    • 7

      Stand with your legs about shoulder-distance apart and hold a dumbbell over your right shoulder with your right hand. Keep your right elbow close to your body.

    • 8

      Inhale as you squat down as low as you can, with your back straight and your heels on the floor.

    • 9

      Exhale as you stand straight up without rounding your spine. Perform three sets of five to eight reps per arm for a total of 10 to 16 reps of squats per set.