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.

My friend Harry asked me to develop a workout with the following specs:

1. Eight-exercise inverval
2. Challenging to the whole body
3. Doable at home with limited, inexpensive equipement
4. Fast
5. Can benefit all levels of fitness

So lets take this step by step. These are the pieces of equipment I have at home:

1. Jump Rope
2. Pull-up Bar
3. 300 lb Barbell Set
4. 15 LB Medicine Ball
5. 15 LB Dumbbell

Before we choose our exercises, we first need to figure out what interval pattern we’re using. My friend’s current workout is 1 minute work, with 1 minute rest. So the total workout would last 16 minutes. Not bad, but I think I can do better.

I remember reading about Alwyne Cosgrove’s Complex Training methods on Mike Mahler’s website. The idea is to do a bunch of exercises in a row with light weights and no rest. After the end of each circuit you rest and repeat the circuit. Here are the two complexes from Mike’s website:

Complex One
• Dead lift – 6 reps
• Romanian Dead lift – 6 reps
• Bent Over Row – 6 reps
• Power Clean – 6 reps
• Front Squat – 6 reps
• Push Press – 6 reps
• Back Squat – 6 reps
• Good Morning – 6 reps

Complex Two
• Snatch Grip Dead lift – 6 reps
• Snatch Pull – 6 reps
• Upright Row – 6 reps
• Power Snatch – 6 reps
• Reverse Lunge – 6 reps each leg
• Push Jerk – 6 reps
• Jump Squat – 6 reps

Click here for Some more Barbell, Dumbbell and Bodyweight Workouts

So lets develop these workouts using limited equipment:

Bodyweight Only Workout:

Hindu Push-ups
Bodyweight Squat
Sit-ups
Incline Pushups
Lunges
Leg Raises
Plyometric Pushups
Squat Jumps

Bodyweight + Pull-up Bar:

Hindu Pushups
Pull-ups
Bodyweight Squat
Sit-ups
Chin-ups
Incline Pushups
Lunges
Inverted Row

Click here to Learn over a 100 Bodyweight Exercises

Dumbbell Only Workout:

One-arm DB Clean and Press
One-arm DB Bent-over Row
One-arm DB Swing
One-arm DB Overhead Squat
T-pushups
One-arm DB Snatch
One-arm Renegade Row
Incline T-pushups

Click here for Some more Dumbbell – Only Workouts

Medicine Ball and Dumbbell Workout:

One-arm DB Clean and Press
Medicine Ball Wood chop
One-arm DB Bent-over Row
Medicine Ball Hay baler
One-arm DB Swing
One-arm DB Overhead Squat
Medicine Ball Overhead Squat
T-pushups

Click here for Some more Medicine Ball – Only Workouts

Ok, so the combinations are endless. Now lets take these workouts to the next level. Mike Mahler also has a workout on his website called HOC, or High Octane Cardio. It revolves around alternating between short cardio intervals and resistance training. I think jump roping is the best form of high intensity cardio. Here are my versions:

Beginner Routine:

Hindu Pushups
1 minute regular Jump Roping
Bodyweight Squat
1 minute regular Jump Roping
Pull-ups
1 minute regular Jump Roping
Sit-ups
1 minute regular Jump Roping
One-arm DB Clean and Press
1 minute regular Jump Roping
One-arm DB Bent-over Row
1 minute regular Jump Roping
Medicine Ball Wood chop
1 minute regular Jump Roping
Medicine Ball Hay baler
1 minute regular Jump Roping

Intermediate/Advanced Routines:

There are two Jump Roping tricks that I can do. These are the Cross-overs and Double Under. Cross-Overs are where you cross-over your arms across your chest and jump. Double unders are where you perform two jump for one swing of the rope. I also like to do some footwork drills.

Progression, sets and reps:

Start off the circuits with a cautious number of reps per exercise. The first round should be pretty easy and act as a warm-up. The next two or three rounds should be tougher. If you can do 5 rounds without sweating, then increase the reps.

Click here for Some more High Intensity Workouts

In my One-arm Dumbbell Exercises instructional video, I demonstrated four dumbbell exercises that you can do in the comfort in your own home to increase your strength endurance, burn fat, and build muscle mass.

However, if your primary goal were to increase your maximal strength and power, you would have to use a slightly different approach to training.

The first change that you want to do is increase your rest periods. I was resting a minute after each circuit. For power, I can still combine all four exercises in a circuit, but would have to rest 3 minutes for full recovery.

This is because you need to recover fully when working on maximal strength qualities. Otherwise, if you’re using heavy weights and your form fails, you risk injuring yourself.

Frequency is another factor that you must change slightly. Based on your level of fitness, you may need a day or two of full rest before you do another power and strength dumbbell workout.

I like to work different fitness qualities every day to keep my body guessing and to also help aid recovery. For example, one day I’ll do some heavy strength training, then the next day I’ll do some light dumbbell work, then the following day I’ll either rest or experiment with a new exercise.

The idea is to feel it out. Most people can handle one or two really intense workouts per week.

When you’re working on strength and power, the only really good way of making your workouts progressively intense is to add weights. However, since we are talking about home training here, we may be limited to how much resistance one has access to.

Hence, another really good way of developing an intense workout and also helping to make you stronger is to gradually decrease your rest intervals, as you get better. So you may start out with a 3-minute rest in your first week, then drop down to 2 and a half-minute, etc.

This will force your body to recover faster.

Another way to increase your strength and power if you’re limited in weights is to gradually increase your sets. However, there will be a point where you will have to purchase heavier weights.

How many sets can you increase until the workout gets too boring or too long? However, I’d be very surprised if I came across a trainee performing 10 sets of an exercises using maximal weights and resting less than 30 seconds between each circuit.

The two exercises that are the best for developing power are the dumbbell clean and the dumbbell swing. These two exercises have the greatest carry over to sports and lifestyle fitness.

The overhead squat is your key to developing maximal strength. If they say that the barbell squat is the king of all exercises, then the one-arm overhead dumbbell squat is the king of all dumbbell exercises.

The optimal rep range for developing maximal strength is one to three reps, and the optimal rep range for developing power is 4 to 6 reps.

If you’re looking for an effective dumbbell routine to help you improve your size and strength, as well as allow you to burn fat and increase your athletic fitness, then I suggest grabbing a copy of Superior Dumbbell Workout.

Click Here to Grab your Copy Today!

Your lower body is one of the biggest and most important muscle group in your body. Unfortunately, most people ignore the lower body or just perform a few sets of squats just to “work” it. The following are a few exercises you can use to add some more variety and make your lower body workouts fun and exciting.

Variation #1: Dumbbell Front Squat

• Stand with your feet shoulder width apart and grab a pair of dumbbells. Lightly rest one of the heads of each dumbbell on your shoulder. Your elbows should be in front of your body with your upper arms parallel to the ground. With your back straight and abdominals contracted, squat down as far as you can go.
• Pause at the bottom and stand up to starting position. Make sure to keep looking forward.

Variation #2: Dumbbell Thruster

• A dumbbell thruster is simply a combination of the dumbbell front squat and shoulder press. Hold the dumbbells up near your shoulders, with your elbows out in front of you and your upper arms parallel to the ground. Squat down as low as you can do, keep your feet flat on the floor.
• Make sure your back is straight, abs are contracted, and your knees do not go past your toes. Keep your head steady and look forwards. When you reach your lowest point, quickly reverse the movement and stand back up. While standing up, start to press the dumbbell over your head.
• The end position should be your arms overhead and your legs straight. Practice this movement until you flow smoothly between the front squat and shoulder press.

Variation #3: Dumbbell Deadlift

• Stand with a shoulder width stance and grab a pair of dumbbells with an overhand grip. Keep them in front of your body with palms facing you. Slowly squat down towards the floor, keep the dumbbells in front of your body. Go down as low as possible, then reverse the movement and stand up at starting position.
• Keep your back straight and core tight. Do not let your knees fall past your toes.

Variation #4: Dumbbell One Leg Deadlift

• Place two dumbbells on the floor with the handles parallel to each other. Stand between the dumbbells, and lift on leg slightly off the ground. Tuck it behind your body by bending your knees. With your back straight, chest out, and head looking forward, squat down with one leg and reach forward to grab the dumbbells.
• Stand up to starting position. Lower your body back down to place the dumbbells back on the floor. Return to starting position and repeat with the other leg.

Easier version of one leg deadlift:

Variation #5: Dumbbell Bulgarian Squat

• Stand facing away from a sturdy chair or bench with feet shoulder width apart and dumbbells held at your sides. Lift on leg and place your toes on the chair/bench behind you. Keep your back straight and chest out as you lower your body towards the ground by bending your knee.
• Lower yourself as far as you can go, then return back to starting position. In the beginning, you will need to adjust the distance and position of the surface behind you a few times before you get it right.

Variation #6: Sumo Dumbbell Deadlift

• Place two dumbbells on the floor side by side with the handles parallel to each other. Stand over the dumbbells with a wide stance. With your hands between your legs, ready to grab the dumbbells, squat down as if you were doing a sumo squat.
• When you get low enough, grab the two dumbbells. Keep your back straight and head facing forward as you lift the dumbbells up. Do not bend your arms. You are not bending or engaging any other part of your body besides your legs. The biggest mistakes people make with this movements is bending their arms using their upper backs to lift the dumbbells.
• Keep your back straight, core tight, and stance grounded as you straighten out your body. Lower yourself to starting position.

Like this, but with two dumbbells:

For some more great unique dumbbell exercsies and workouts, check out the Superior Dumbbell Workout.

Wanna know the secret to getting lean? Fast, intense workouts. The following are some great high intensity techniques you can use with a pair of dumbbells:

Method#1: Alternating Sets

Most people that train with dumbbells will perform a set of an exercise, then rest for a given period of time. Then they’ll move back to the workout. Instead, you can get a more effective workout if you alternate between two exercises and cut down the rest period.

For example, lets assume your workout looks something like this:

• Dumbbell Chest Press, 3×10, rest 60 seconds after each set
• Dumbbell Row, 3×10, rest 60 seconds after each set

If each set takes you 60 seconds to complete, plus a 60 second rest period after each set, the entire workout would take you 12 minutes. Not bad, but we can make the workout last even shorter, hence making it more intense while still performing the same amount of work.

Using the alternating sets strategy, we’re going to alternate between the two exercises and cut the rest period to 30 seconds. The workout will look something like this:

• Dumbbell Chest Press, 3×10, rest 30 seconds after each set, then move onto Rows
• Dumbbell Row, 3×10, rest 30 seconds after each set, then move onto Chest Press

After the chest press, you’re resting 30 seconds. But even while doing the row, your chest muscles are getting rest. Hence, you’re getting the full 60 seconds of rest (maybe even more) that you received with the original workout. However, this workout takes you just 9 minutes.

Method #2: Peripheral Heart Action

Peripheral Heart Action (PHA) refers specifically to how you organize your workouts. PHA is actually a fancy term for alternating between an upper and lower body exercise. This simple strategy offers a much better workouts then simply alternating between two upper body movements, even if they do stress opposing muscle groups such as the workout above.

I’m not exactly sure why this is the case. It may have something do with the fact that muscles are getting more rest between sets. When you do a chest press and row, there are still certainstabilizer muscles that are shared amongst the two movements.

However, if you perform a set of chest presses followed by front squats or even swings, you’re pretty much targeting a completely different set of muscle groups.

You can combine the PHA principle with alternating sets to create your own short, intense dumbbell workouts.

Method #3: Watch the Clock

This is one of my least favorite training methods because it is so ridiculously brutal. My suggestion is to use some sort of full body exercise such as a dumbbell snatch. Lets assume that for each set, you want to perform 5 repetitions. That’s 5 repetitions with each hand.

Place some sort of clock or timer in front of you and determine how long you want to workout. Lets assume you use a regular clock. Stand in front of it. When the second hits “12″ perform 5 repetitions with each hand. Rest for the remainder of the minute.

The main idea is to do a set for each minute that you workout. So if you’re training for 10 minutes, do 10 sets. The brutal part of this workout is that after about 3-4 sets, you start to feel tired. And so your sets last longer. But you still need to move onto the next set with the second hand hits “12″

Hence, you take longer for each set but are forced to rest less between each set.

You can combine this principles with PHA and alternating sets to design a truly intense, puke-inducing workout.

However,you’ll never truly achieve the level of fitness you desire without a good dumbbell training guide. The best guide out on the market today is Superior Dumbbell Workout.

Click Here for More Information about Superior Dumbbell Workout

What is the Superior Dumbbell Workout?

The Superior Dumbbell Workout (SDW) is a training manual which features dumbbell exercises, training methods, and workouts to help you lose fat and gain muscle mass. Now, the reason I personally prefer SDW workouts as opposed to any other training program out there is because it is better suited for the average person than typical bodybuilding workouts.

Most dumbbell programs out there are based on bodybuilding techniques, which work best on bodybuilders. But, for the average person who has a full time job and/or a family to take care of, does not have the time to go through 2-hour long bodybuilding workouts.

Hence, SDW is the most practical solution for people like you and I to use to get into shape.

Click Here for More Information

What Superior Dumbbell Workout is NOT

I told you what SDW is, so it’s time to tell you what SDW is not:

• SDW is not a bodybuilding program. If you’re looking to get on stage and pose with other men in your speedos, then you’re reading the wrong site.
• SDW is not an infomercial product. It’s a set of workouts and exercise descriptions that will only work if you do the hard work. There are no short cuts to exceptional fitness.
• SDW is not a copy-cat program. Open up any fitness magazine and you’ll see the same old dumbbells workouts published month after month. SDW is completely unique. You won’t find Coach Lomax’s workouts anywhere other than from Coach Lomax himself.

Click Here for More Information

9 reasons You should Workout with Dumbbells using SDW:

• Reason #1: SDW shows you how to use “bilateral deficit” to develop bigger and stronger muscles. Bilateral deficit is where single-limb exercises help recruit more muscle to stabilize and control a weight. Hence, you get bigger and stronger faster than if you were using a barbell.

• Reason #2: SDW shows you how to lose fat with unilateral training. Unilateral training is where you train with one limb at a time. This is actually better for fat loss than if you were to perform an exercise using two arms at the same time. This is because you’re spending more time performing the movement, hence burning more fat.

• Reason #3: SDW shows you how to build a stronger core using dumbbell exercises. You will no longer need to perform endless crunches or situps or do lots of boring cardio to reveal a better looking midsection. Coach Lomax’s full body dumbbell exercises engage more core muscles than crunches or situps alone.

• Reason #4: SDW shows you how to lose fat without doing lots of cardio. It’s not just about the dumbbell exercises, it’s also about how you organize them into high intensity, fat burning workouts. By keeping your heart rate elevated throughout the entire workout, you’re getting a fat burning and muscle building workout at the same time.

• Reason #5: SDW puts you through workouts that help you with real-life applications. Ever since I started training with SDW, I have no problem sprinting after a bus that’s about to leave. If I don’t get on the last express bus in the morning, I’m late for work!

• Reason #6: SDW shows you how to use Dumbbells through their full potential to help you achieve your full potential. Most gym workouts are boring and pointless. Dumbbell curls, flyes and extensions don’t do much except give you a pump.

• Reason #7: SDW features printable workout sheets so that you’ll never have to spend another day scouring the Internet for the “perfect” dumbbell program. Face it, there is no such thing as the perfect program. There is only a well-plan progressive program.

• Reason #8: SDW features unique workouts that you will not see anywhere. These techniques include Grinding “Slow” Lift Super Sets, Explosive “Quick” Lift Timed Circuits, Dumbbell Peripheral Heart Action Training, and Dumbbell Combo Matrixes.

• Reason #9: You’ll get a full refund if for some strange reason you dislike SDW. There’s an Iron-Clad 8-week money back guarantee if you absolutely dislike SDW or if it does not work for you. But honestly, I’m willing to put my reputation on the line to tell you this program works.

Click Here for More Information

Top SIX Reasons Why I love Superior Dumbbell Workout:

Alright, so here are the top six reasons why I love SDW so much:

• It makes me a better athlete by putting my body through explosive lifts.
• It makes me look better by helping me pack on lean, functional muscle mass.
• It makes me perform better in a daily life activities such as catching my bus.
• It makes it easier to get and stay lean by putting my body through high intensity workouts.
• It saves me time by keeping the workouts short and intense.
• It saves me money on expensive gym memberships and fancy equipment.

So, what are you waiting for? Click here to grab your copy of Superior Dumbbell Workout today

Oh my god! Coach Eddie Lomax, author of 6 home fitness eBooks, is a complete scam artist! A scam is defined as a “fraudulent business scheme.” It’s a business that’s supposed to swindle you out of your money.

With this definition, Eddie Lomax should be taking your money and running for the hills. Yup, that’s why he has 6 ebooks on the Internet, and that’s why he guarantees an 8 week money back guarantee on all his products.

That’s ridiculous! Everyone knows that if you follow any sort of exercise program for 8 weeks, you’re bound to get results. And what if after 8 weeks you don’t like the product?

Then what proof do you have that he’ll actually refund your money? You don’t, other than the fact that his transactions are all handles by Clickbank.com, which is basically like PayPal.com with better security, more features, and with a great, ten year track record.

In other words, if Eddie Lomax does refuse to refund your money, then you just contact Clickbank, and they’ll refund it for you. They can, since they’re the ones who handle the cash flow. Clickbank.com’s the big boss.

So, yup, Eddie Lomax is a scam artist. He’s a scam artist because he’s put together super high intensity workouts that will help you improve your fitness level and charges just a fraction of the cost it would cost if you hired a personal trainer.

In my opinion, he’s not really scamming the consumer. He’s screwing over the personal trainer who charges $40 per hour, or the gym owner, who charges $40 per month for a membership.

And he’s even screwing over companies who try to sell you infomercial products. You know, those ab belts, and all those fancy schmansy gadgets that don’t really work.

And he’s also screwing over all those companies that sell diet pills. Because he’s showing you the value of hard work and hard exercise. He’s giving you a clear cut plan, from beginning to end.

Seriously? Does that sound like a scam artist to you? I think you’re just making an excuse not to start your fitness journey. Stop making excuses and start your fitness journey today.

Simply choose from one of the programs below based on the equipment you have access to:

If you have NO equipment at Home, then choose Workout Without Weights. (Click Here to Read Review). Or, forget the review and click here to go straight to Coach Lomax’s Bodyweight Training Website.

If you have just a Dumbbell at Home, then Choose Gladiator Body Workout. (Click Here to Read Review). Or, forget the review and click here to go straight Coach Lomax’s Dumbbell Training Website.

Other Coach Lomax Workouts:

• Superior Dumbbell Workout (Click Here)
• Extreme Dumbbell Fitness (Click Here)
• Athletic Body Workout (Click Here)
• Ultimate Gymless Workout (Click Here)

So you’ve decided to start training at home. Now what should you do? Spend a lot of money on equipment, or invest some money on eBooks? Well, before you can answer this question, you need to really think about why you’re working out at home.

Is it because….

- You can no longer afford your gym membership

- You like the convenience of working out at home Continue reading