I know a lot of people swear by compound movements but the issue is I just don't always have access to a spotter and it doesnt seem like the squat rack or bench press rack have safety pins at my gym. I'm thinking of running the fierce 5 dumbell program soon to start with because everyone on here seems to swear by those programs. I'm wondering if I can just stick to dumbells and machines long-term to build muscle or am I going to eventually going to want it compound exercises as well? appreciate the support.
edit: I just reread the guide and it looks like I'll have to move onto compound exercises eventually. I assume dumbells will prepare me for that?
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03-16-2024, 07:20 PM #1
am I going to be able to make long term gains with just dumbells and machines?ells
Last edited by Tybittz3; 03-16-2024 at 07:55 PM.
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03-16-2024, 09:27 PM #2
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03-16-2024, 09:39 PM #3
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03-16-2024, 10:30 PM #4
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
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Take pictures of every machine at your gym.
Selectorized Machines.
Plate Loaded Machines.
Free weight racks
Free weight benches
Smith Machines
45 degree hyper benches
Benches of all sorts
Dumbbells
Everything
I can help you pick exercises to work with Fierce 5, substitutions if necessary with equipmemt available
Just post the pictures► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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03-17-2024, 09:16 AM #5
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03-17-2024, 09:21 AM #6
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03-17-2024, 09:24 AM #7
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03-17-2024, 09:28 AM #8
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03-17-2024, 09:31 AM #9
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03-17-2024, 09:55 AM #10
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03-17-2024, 09:58 AM #11
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03-17-2024, 09:58 AM #12
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03-17-2024, 09:59 AM #13
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03-17-2024, 10:03 AM #14
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03-17-2024, 10:45 AM #15
To answer your original question, yes you can make longterm gains with just dumbbells and machines. You can make total body gains forever if you have access to good machines with big weight stacks, but many would argue that including barbell work will be more rewarding because you aren't restricted in planes of movement.
Dumbbells are awesome, but get a little trickier as you get stronger especially for legs and chest because finding and maneuvering heavy enough dumbbells becomes difficult.
For example, squatting 300 lbs is doable for most adult males, but doing that with a pair of 150 lb dumbbells is a lot trickier than loading plates on a bar or stepping into a hack squat machine.▪█─────█▪ Equipment Crew #79 ▪█─────█▪
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03-17-2024, 10:55 AM #16
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03-17-2024, 01:20 PM #17
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03-18-2024, 08:46 AM #18
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03-18-2024, 08:48 AM #19
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03-18-2024, 08:50 AM #20
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03-18-2024, 09:00 AM #21
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03-18-2024, 09:17 AM #22
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03-18-2024, 09:17 AM #23
When?
When?
Stop asking questions and stop thinking about it. Do it! I dare you to start TODAY. Who cares what day of the week it is, or what weight you should start on, or what you ate this morning or that it's the 18th of the month and not the 1st of the month or you are tired from your old ****ty workout program or <insert whatever excuse>.
I double-dog dare you to actually start a program TODAY with WHAT YOU HAVE and HOW YOU KNOW HOW TO DO IT no matter what, and follow it.
I'm in the Eastern Time zone - this give you the next 12 hours to find 45 minutes and actually do workout #1 from Fierce 5 TODAY.
DO IT! Even if you **** it up just do it! Maybe it'll all work out and you won't **** it up! If you do, ask questions after your workouts on how to correct. Asking questions over and over again before actually doing anything trying to make everything perfect before you start is not productive. Start too light, who cares, keep at it time will be your friend it'll get heavy don't worry!!
Then on Wednesday you have 24h to find 45min to 1h to do workout #2. BUT don't worry about that today. You might mess up starting today because of thinking about Wednesday and how you can't work out Wednesday. So what? Then you workout Thursday instead. Whatever!!
WORKOUT YOUR NEW PROGRAM BEFORE MIDNIGHT TODAY. And make this Day 1 of the rest of your life. Worry about Day 2 on Day 2. In fact worry about everything later. Just figure out the lifts for day 1 the best you can and actually workout today.
Then, do it again.
And again
And again
And again...
It's not rocket science and it's not exciting. Just start grinding it out.Last edited by jasonp360; 03-18-2024 at 09:24 AM.
“For new tricks you have to disconnect your brain, to forget that you can fall, and that is the hardest work. Just do it! Don’t care what people think. If you want, you can!” - Sarah Lezito
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03-18-2024, 09:20 AM #24
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03-18-2024, 09:25 AM #25
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03-18-2024, 09:42 AM #26
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03-18-2024, 09:47 AM #27
Because you and your effort, mindset, coinsistency & discipline are the biggest variables in the equation.
You're too busy asking a thousand pointless questions - about what gains you'll make, what's normal, whether something you heard is true, your special/customized needs etc. - to make any gains.
Classic time waster and excuse maker. It's not discouragement or negativity - it's the truth dude.
Until you get serious with true effort under a proper program - and stop talking about it - you'll just be spinning your wheels endlessly.
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03-18-2024, 10:25 AM #28
A million years ago I was at the fair and waited in line for some expensive ribs.
They looked good but were disgusting.
So I'm eating them and my wife-to-be asks "How's the ribs?"
and I tell her "They're pretty gross"
and she says "Then why are you still eating them?"
"Because I paid for them!"
and she says "You are already out the money, it's gone. You want to double-down and get sick too?!"
I threw the ribs in the trash.“For new tricks you have to disconnect your brain, to forget that you can fall, and that is the hardest work. Just do it! Don’t care what people think. If you want, you can!” - Sarah Lezito
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03-18-2024, 11:02 AM #29
There were 2 guys walking in a park. They saw a dog licking its balls. One guy said to other, I wish I could do that. The other guy said you'd better pet him first.
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03-18-2024, 11:38 AM #30
I corrected you TWICE about the Fierce 5 dumbbell program specifically and both times you said that I didn't consider the dumbbell program. I'll reiterate: I addressed twice what you said I didn't consider. You have a serious problem with perception. It goes well beyond reading comprehension, imo. I'm having serious doubts about your reporting of interactions with your trainers. A lot of things seem to go so far over your head that you don't even notice them.
Last edited by TolerantLactose; 03-18-2024 at 11:43 AM.
Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
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