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Barbells vs Dumbbells for Muscle Growth

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Rating: 4.0; Vote: 1

When it comes to your choice of free weights exercises for muscle growth and adding muscle mass, youre stuck between barbells vs dumbbells. And although you can put on size and increase your strength effectively regardless of whether you use a barbell vs dumbbell, you should be aware that each have their own advantages that need to be considered. For example, looking at the barbell vs dumbbell bench press, the barbell enables you to lift heavier weight and more effectively progressive overload which helps to maximize mechanical tension. Whereas the dumbbell bench press provides a better range of motion and elicits greater muscle activation. The same is true for other exercises like the barbell vs dumbbell shoulder press and the barbell vs dumbbell bicep curl or row. So which is better? Barbell or dumbbell exercises? Well, perhaps unsurprisingly, incorporating both is the best approach however, its important that you do so in the best way possible. This is done by using barbells for your main heavy compound movements (bench press, overhead shoulder press, squat, deadlift) especially when a lower rep range is employed, and then adding in dumbbell exercises particularly for upper body exercises and with a higher rep range to maximize metabolic stress. Doing so enables you to get the best of both worlds
Date: 2022-01-03

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Comments and reviews: 8

Romain
A major advantage of DB is that they indeed require more stabilization = more involvement of the stabilizing muscles, which, from a health/functional perspective, are way more important than those big muscles we try to work in the first place
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Code
What I've learned over the years is that if you notice you've been stuck at a certain weight for an exercise using dumbbells, switch to barbell and come back later and you'll be able to lift more, that's if there is more room for you to grow.
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aNaturalist
I have spine/disc injuries that I'm recovering from. My left side used to lag before this, a little bit. I lost a lot of muscle with the injury. It looks like I'll mostly be doing dumbbells and higher reps (15 reps) from here on out.
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Alberto
Jeremy;
Just to congratulate you in the format you used to expose your case and get the message across. Excellent analyses on this video y makes a lot of sense. It helps to have the studies mentioned.
Keep up your good work.
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Christopher
Don't think it was fair to say you can't increase weight of dumbbell by 2. 5 because I have the screw on dumbbell weights and I could do that as well to go up like barbell
But great video
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Jorge
Dumbbells has gotten by pecs huge more than barbell. I think because with dumbbell you force the pecs when on top of the dumbbell movements and peaks the muscle point!
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thesoultheory
One advantage of dumbbells over barbells: I have space in my home for at least 2 pairs of dumbbells and no space for a single barbell.
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David
I only have 35 lb and 25 lb dumbbells along with a 30 lb kettlebell. All of this along with bodyweight exercises has been fantastic for me.
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