Coach Lomax and I have talked many times before. This time, Coach Lomax tells me more about his Superior Dumbbell Workout. (By the way, Coach was in Chile at the time of the earthquake, but he’s perfectly fine!)

Parth: Hey Coach, so what’s the Superior Dumbbell Workout?

Coach Lomax: Basically, I got tired of seeing how most people use dumbbells. Many people use them as supplemental training, for isolation exercises and to focus on small muscles. And in my opinion, this is a waste of one of the best training tools available. The Superior Dumbbell Workout uses dumbbells to their full potential for a full body workout using the best exercises. There are different workouts to choose from that focus on strength, fat loss, fitness and a combination of the three.

Parth: Cool. Many of the workouts in this program seem to combine dumbbell and cardiovascular training into one workout. Any particular benefit to this?
Coach Lomax: Many people want to split up strength and endurance workouts. But the truth is, most of the challenges you face in sport, work and life are a combination of strength AND endurance. And since you perform how you train, it is important to train strength and endurance together.

Many people who lift weights and then jog are shocked when they are wiped out doing a real world activity like carrying groceries up a flight of steps. They think they are “in shape” because they perform well in the controlled environment of the gym. I propose that exercise should increase performance in AND out of the gym. Therefore, you need to blur the lines between strength training and “cardio” training for the best results.
Parth: Definitely agree with you there Coach. So, what exactly are Dumbbell Combo Matrixes?

Coach Lomax: Basically, you string a bunch of dumbbell exercises together and perform them all as one fluid motion. For example: deadlift, power clean and military press could be a Combo Matrix. 1 rep is when you perform EACH of the exercises in succession. You’ll find these excellent for building full body strength, eliminating weak spots in your body and burning tons of fat.

Parth: Nice. And you started off saying how you got tired of seeing people use Dumbbells the wrong way. I notice you also claim that Dumbbell workouts are better at building a strong core than situps and crunches. Why?

Coach Lomax: Since you hold a weight in each hand, or only in one hand, you core needs to tighten to maintain the body in correct position. Plus, you can do the exercises with both hands, in an alternating fashion or one limb at a time. This produces different types of stress on you core. Again, using dumbbell exercises better prepares you for real world strength and performance. How many times in your day do you lay on the ground and crunch repeatedly?
Parth: True. So can elaborate on how exactly the Superior Dumbbell Workout helps you improve your daily life and performance in sports?

Coach Lomax: By using dumbbells together, alternating or one at a time, you are training your body the way in naturally moves in the real world. A lot of times activities of sport, work and life require you to move a weight around (either with both hands, alternating or with only one limb). Therefore, dumbbells are a better way to train for real world performance improvements than using machines.

Parth: Makes sense. So what kind of time commitment per workout would someone need to see some significant results with the Superior Dumbbell Workout?

Coach Lomax: These dumbbell workouts don’t have to be very long to be effective… if you are using a weight that is challenging. (No light weight dumbbells, please). But having said that, I would like to see you dedicate at least 30 – 45 minutes during each training session. These workouts are fast paced and fun… so the time goes by quickly.

Parth: Another one of your famous training methods: Peripheral Heart Action. What is it?

Coach Lomax: This means weight lifting in a way that also improves heart and lung function. Basically, instead of taking large rest periods like you would in a typical bodybuilding workout, you need to keep the rest periods short. Normally, you alternate between an upper body and lower body exercise so your heart has to work harder to push the blood first to the upper body and then to the lower body. This gives your heart a great workout and promotes improvement. (Plus, this kind of workout burns a lot of fat!)

Parth: One last question: Why are traditional bodybuilding workouts ineffective for creating an athletic physique?

Coach Lomax: Bodybuilding workouts split the body up into parts and try to maximize the size of each muscle. But an athletic body is not created by maximum muscle growth. An athletic body is the result of full body strength, low fat and high performance. When you training more like an athlete and less like a bodybuilder most people get the results they wanted in the beginning. If you don’t want to look like an inflated bodybuilder, than athletic training is the way to go. And dumbbells are probably the best tool for building a high performance, athletic body.

Parth: Awesome! Couldn’t agree more!

Click here for more information on Coach Lomax’s Superior Dumbbell Workout.

Let me tell you something that may shock you – those gadgets you see on TV don’t work. You know the ones I’m talking about. Those ab belts. Those abdominal contraptions.

They do nothing but waste your time and money. Here’s the truth that you don’t want to hear: you actually have to work hard in order to get your six pack. Losing weight isn’t easy.

There’s no short cut. But if you stick to a full body workout using a dumbbell, then you’ll be one step closer to achieving your ideal physique. This is because the dumbbell provides you with the stimulus you need to succeed with your goals.

There are three things you must do to achieve your six pack: 1) build muscle all over your body (have you ever seen a guy with a six pack, who wasn’t muscular?), 2) strengthen your core muscles, and 3) Lose fat.

The last one is a given, but the first three people usually ignore. This is why that doing excessive cardio, dieting, and doing lots of crunches doesn’t work in helping you achieve a lean physique.

You must make resistance training a part of your overall fitness plan. But why a dumbbell and not a barbell? Well, barbells are good to, but dumbbells are cheaper and easier to learn.

The other advantage of dumbbells is that it provides a greater range of motion. This means that it closely mimics the movements that you perform in work and daily life.

For more information on getting a six pack with a Dumbbell, check out Gladiator Body Workout. Click here for more information.

In my opinion, a good, full body dumbbell workout is the best way to get your 6 pack. Most people perform tons of cardio and abdominal exercises when trying to get their 6 pack.

However, what people don’t understand is the role that your abdominals play in daily life. Contrary to popular belief, your abdominals are not there just to look good. They are their tostabilize the rest of your body.

In sort, it prevents your upper body from separating from your lower body. Imagine your body divided into different pieces. If you wanted to lift something, and your arms worked independently from the rest of your body, then your ability to lift an object would diminish.

Why? simply because there’s less muscle working to lift that object. However, if you were to use your arms, your legs, your back, and your abdominals to lift the object, you could lift a lot more.

That’s how power lifters lift heavy weights. It’s not just training their chest, or their triceps, or their back, or their legs. It’s about training the entire body, and working as a unit.

You must teach your body to work together. Athletes that have the best set of abdominals are usually ones that participate in spots that requires them to use their entire body at once.

Football, basketball, and tennis players all exhibit incredible bodies developed by spending time in the gym, training their abdominals and core region to allow them to move fast, tackle strong, and to handle the stress of the court.

There’s only one guy who’s teaching people how to train effectively with a dumbbells and bodyweight training to improve your sports, work, and daily life. CoachLomax’s workouts help you improve both your physique and your fitness.

Click here to learn more about Coach Lomax’s Gladiator Body Workout.

Circuit training actually was made popular as an effective training strategy in the 1970s. However, 4 decades later, and many people are still wondering what the hell circuit training is, and how it can help them with their goals.

Well, Circuit Training can be anything you want it to be. In the 19070s it was performing 10 more exercises back to back, non-stop. This kind of training helped increase lean muscle mass, improved aerobic capacity, and reducedbodyfat.

These days, Circuit Training has evolved into hundreds of different variations and methods. But it all points back to one main simple idea: increase your heart rate and it’ll tax your aerobic and anaerobic energy systems at the same time.

The following is an old-school style, 30- minute Dumbbell conditioning circuit for fat loss:

• DB Front Squat, See-Saw Press
• BW Rear Lunge
• DB Bent Press
• BW Butt Lift Leg Raise
• DB Alternating Hanging High Pull
• BW Plank
• BW Steam Engine
• DB Bulgarian Squat
• DB 1 Arm Floor Press
• BW Reverse Squat

Perform 10 repetitions of each exercise. Start off with one circuit, and build yourself up to 3-5. Time each workout so that you can keep the total time of the circuit workout under 30 minutes.

As you can see, I’ve also included some bodyweight exercises into the mix. Actually, combining your dumbbell training with bodyweight exercises is probably one of the best training ideas out there.

Dumbbell and Bodyweight training compliments one another. While dumbbell training has been traditionally used for strength and mass gains, bodyweight exercises have been used for fat loss and general conditioning.

But when you combine these two training methods, you can get a full body workout that will help you burn fat and build lean muscle mass at the same time. It’s an incredible idea!

One of the few coaches out there who has successfully combine Bodyweight and Dumbbell exercises to develop incredible workouts is Coach EddieLomax . He has a set of 6, 4-week training programs that will help you increase your general fitness, lose fat, and build strength and size.

His Combo Package includes another set of 12 programs. On top of that he has a special report called the “Build Your Own Workout” which teaches you how to construct your own routines based on your goals.

On top of that, I’ll be sending you my own bonus, a set of 3 intense dumbbell and bodyweight workouts programs, when you grab a copy of Gladiator Body Workout today.

Click here to learn more about this incredible program.

High frequency training is simply the act of training at a high frequency level. Most training programs involve a 3-4 day per week routine. Hence, a high frequency training program often involves 5 or more times per week.

Now, keep in mind that 5 times a week does not necessarily mean 5 days a week. You can do 5 times a week by training twice, two days a week, and once, one day a week. It all depends on how quickly you can recover from your workouts, and how much time you have available to you.

The primary benefit of high frequency training is faster results. We’ve all heard the old adage – practice makes perfect. Hence, the more you workout, the better you will get at your training.

High Frequency Training (HFT) my not be the best form of training for the average individual who lacks time as it is, but it may be good for the athlete who needs to hit a particular target.

For example, HFT is perfect for an individual who wishes to improve their overall strength. I’ve seen programs that tell you to pick two core lifts, and perform these lifts, or variations of the lifts, more than 3 times a week.

HFT may also aid with increased mass, although realize that simply training more does not mean that you’ll get bigger. HFT must always be balanced with recovery. The more you workout the higher your energy needs will be.

If you do not eat and sleep enough, you will burn out and over train. And in my book, over training is worse than under training. Trust me, I’ve been there.

The High Frequency Training Solution

Modifying a regular strength and mass program into an HFT program is surprisingly simple. Lets use the following program as an example:

Traditional Strength & Mass Schedule:

• Day 1 – Workout A
• Day 2 – Rest
• Day 3 – Workout B
• Day 4 – Rest
• Day 5 – Workout C
• Day 6 – Rest
• Day 7 – rest

Modified HFT Strength & Mass Schedule:

• Day 1 – Workout A
• Day 2 – Workout B
• Day 3 – Workout C
• Day 4 – Workout A
• Day 5 – Workout B
• Day 6 – Rest
• Day 7 – Rest

* For the following week, perform Workout C on Day 1, and repeat the cycle.

One of the best programs for strength and size is one included in the Gladiator Body Workout. Click here for more information.

If you haven’t heard of the program yet, Gladiator Body Workout is a home fitness program which combines bodyweight and dumbbell exercises to create 6, 4-week programs. Gladiator Body Workout has a few competitors, however the one thing that separates Gladiator Body Workout from other programs are the unique exercises.

I personally love high intensity, power movements. I’m talking about movements such as a the snatch, swing, and clean. The snatch and clean are traditionally barbell movements, but CoachLomax, author of Gladiator Body Workout, shows you how to perform them with Dumbbells.

He also teaches you a number of other unique compound and hybrid movements such as the Turkish Get Up, which is proving to be one of the most challenging movements I’ve done with a Dumbbell.

8 Unique Movements I’ve Learned with Gladiator Body Workout:

I thought that I knew most of the exercises you could do with a dumbbell and your bodyweight. However, there were a number of movements that I had never seen anywhere. I would say 30-40% of the movements in this manual, I had never seen before.

And for the average person who’s been following magazine workouts for most of their life, at least 80% of the movements will be brand new. But, let me share with you 8 of these movements:

1. Dumbbell Saxon Side Bend
2. Dumbbell Alternating Floor Press
3. Dumbbell Golf Squat
4. Dumbbell Front Squat, See Saw Press
5. Bodyweight Lying Hip Rollers
6. Dumbbell Sumo Deadlift
7. Dumbbell Bent Press
8. Dumbbell Twisting Military Press

Coach Lomax’s Training Methods

The second thing I love about Coach Lomax is that he doesn’t stick to just one training method. Variety is the key to long term fitness. Just when your body adapts to a program, you gotta do something to switch it up and shock your body back into growth.

I’ve got a full, more detailed review of Coach Eddie Lomax’s workout. Click here to read the review.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.

Most guys are only concerned with their upper body. In actuality, you should be training your entire body. Training your legs is very important, since you release lots of human growth hormone and testosterone when training large muscle groups.

And legs are the biggest muscle group in your body! So, don’t ignore your legs. But, you did come here for an Upper Body Workout Plan, so I’ll give you an upper body workout plan.

Lets go over some exercises that you can perform with a pair of dumbbells:

DB 1-Arm Military Press

Here’s the best video I’ve found showing this movement done properly. The only difference is that it’s done with a Kettlebell. But follow the same technique:

DB Push Up Row

This exercise has numerous names including Man Makers and Renegade Rows. But once again, the idea is the same:

That’s it! That’s all you need. These two movements are enough to target your shoulders, back, chest, arms, and abs. Throw in a dumbbell squat and you’ve got a full body workout.

Now, there are many ways you can organize these exercises into a workout. You can do a basic super set, where you alternate between the two movements with little to no rest in between each set.

Or you can alternate the movement with a cardio movement. For example, you can do 10 rounds of 5 repetitions on each side of the one-arm press, and alternate that with 30 seconds of jump roping.

There are actually dozens of ways you can set up a training program. One of the best sources for high intensity dumbbell and bodyweight programs is the Gladiator Body Workout.

Click here for more information about this incredible Training Program

• Bodyweight Squat – 3×10, 60 seconds rest between each set – work up to 50 total repetitions per set
• Standing Dumbbell Shoulder Press, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult
• Dumbbell Bent Over Row, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult

• 30 Seconds High Intensity Training
• 90 Seconds Low Intensity Training

Click here for more information

This post contains a link to a product. If you purchase the product, I get a percentage of the sales. Click here to read my disclaimer.

The word “Cardio” or cardiovascular means “relating to, or involving the heart and blood vessels,” according to the Merriam-Webster medical dictionary. In other words, “Cardio” has nothing to do with spending countless hours on a treadmill, or watching a video of an anorexic woman doing aerobics.

Cardio basically refers to training the heart. And the best way to train the heart is not with boring jogging or aerobics, but instead high intensity bodyweight and dumbbell exercises. This is because I prefer to have fun while I workout.

The following is a list of 24 bodyweight and dumbbell exercises that you can use to develop your own fun cardio workout:

1. Dumbbell Push Press
2. Dumbbell Jump Shrugs
3. Bodyweight Split Jump
4. Bodyweight Knee Raise to Side Push Up
5. Bodyweight Free Squat
6. Dumbbell Sumo Deadlift
7. Bodyweight Hindu Pushups
8. Dumbbell Alternating Hanging High Pull
9. Dumbbell Front Squat
10. Dumbbell Two Handed Swing
11. Bodyweight Squat Thrust
12. Bodyweight Step Ups
13. Bodyweight Squat Jumps
14. Dumbbell Squat Clean
15. Bodyweight Rest Pause Pull Ups
16. Bodyweight Butt Raises
17. Bodyweight Ice Skater Hops
18. Bodyweight Dive Bomber Push Ups
19. Dumbbell Renegade Row
20. Bodyweight Classic Push Up
21. Dumbbell Bent Over Row
22. Dumbbell Twisting Military Press
23. Dumbbell Split Jerk
24. Dumbbell Golf Squat

To learn how to perform these exercises, along with high intensity workouts and intensity techniques, check out the Gladiator Body Workout. Click here for more information.

When I first started this blog, I did not realize how popular bodyweight training would become. But more and more people are realizing the benefits of a bodyweight-only program.

If you’re a complete beginner to bodyweight training, then you’re probably completely confused as to where to start your bodyweight training. There are tons of guides, eBooks, and videos out there catering to the complete beginner.

One of the best guides out there for beginners is an eBook called Workout Without Weights. The author Coach Eddie Lomax has created concise bodyweight training manual for beginners, intermediates, and advanced trainees.

For complete beginners, you want to start off with the Basic Calisthenics, Lower Body, Trunk, and Upper Body movements. I actually made a list of all the exercises you will learn through this eBook.

Click here to access the list.

The Benefits of Purchasing a Bodyweight Training Manual

Most people are sceptical when it comes to purchasing anything online, much less a bodyweight training eBook. One of the arguments is, “There are so many free workouts and sources out there. Why should I buy anything?”

Well, you’re right, there are so many free resources out there, including this very blog. I have lots of great free bodyweight workouts on this website. But here’s the thing: with every blog post, you’re only getting a snippet of the information.

There’s a distinct advantage to purchasing something that’s complete and concise then basically “operating blind” by “guessing” and creating your own workouts. Let someone else who’s been doing this for years teach you how to create effective workouts.

You’ll save so much time and you’ll get greater results in the long run.

When I first started training, I used to stay up all night, trying to get free information. I had so many questions, but very little of them were answered by all the free resources out there.

In fact, after a while, you get to see the same things over and over again. If free resources were so great, then why isn’t everyone that trains in great shape? The truth is that you’re getting something more when you pay for a product.

There’s also a mental aspect to it. When you pay for something, you care for it more. You’re going to “want to get your money’s worth.” So you’ll actually try it. There’s very few people out there who’ll shell out $50 for a product and completely ignore what it tells you to do.

So if you’re a complete beginner, then I suggest you check out buying Workout Without Weights. You’ll save yourself a lot of time and energy on pointless Google searches.

Click here to Learn more.

This article links out to products. If you purchase these products, I get a percentage of the sales. Read my disclaimer.