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The gym that I go to has only one squat rack/machine benchpress and it always seems to be occupied by people performing machine benchpresses :/ and because of that it is almost impossible to get under the bar that is placed ahead with the bench coming in between,i have to almost lean forward and take the bar on my shoulders which is quite dangerous to the neck.

Because of this i cannot perform the back squats and also the non machine benchpress regularly.Somedays if i'm luck i get the squat rack all to myself and then it is a breeze...

What my question today is how should i train my strength using dumbells which are always free ?

What exercises to do using the dumbells which are as effective as barbell bench squat row etc and using which I can train my overall body and dont have to worry about barbell exercises for a while?

Is it possible to train strength maximally using dumbells based on the same periodization principles mentioned in Tactical barbell?

If not what is the best way to train if I only have access to dumbells?

All your thoughts and advice are much appreciated.

I would probably switch to unilateral movements if I am limited to DBs only. You can get reasonable load with it.

Think of Bulgarian split squats, 1 leg DL, 1 arm push-ups and 1 arm incline bench press, 1 arm rowing.
Another option would be to do weighted dips and pull-ups (with holding DB between legs) and pistols with holding DB in straight arms.

I would still look for another gym with to train meanwhile...

Barkadion wrote:I would probably switch to unilateral movements if I am limited to DBs only. You can get reasonable load with it.

Think of Bulgarian split squats, 1 leg DL, 1 arm push-ups and 1 arm incline bench press, 1 arm rowing.
Another option would be to do weighted dips and pull-ups (with holding DB between legs) and pistols with holding DB in straight arms.

I would still look for another gym with to train meanwhile...

Thing is I'm stuck at that gym for another 5 months and its the best Ive got for now so I want to make the most of it in that time.I am at beginner level so these unilateral movements are quite above my level.I need a plan consisting of dumbells which i can sustain for the next 5 months.

Also How should I program my dumbell plan? should i go for like 2 body parts in one day something like bodybuilding style or Should i strength train only 3 days a week like any barbell plan?

Ibrahimovic105 wrote:

Barkadion wrote:I would probably switch to unilateral movements if I am limited to DBs only. You can get reasonable load with it.

Think of Bulgarian split squats, 1 leg DL, 1 arm push-ups and 1 arm incline bench press, 1 arm rowing.
Another option would be to do weighted dips and pull-ups (with holding DB between legs) and pistols with holding DB in straight arms.

I would still look for another gym with to train meanwhile...

Thing is I'm stuck at that gym for another 5 months and its the best Ive got for now so I want to make the most of it in that time.I am at beginner level so these unilateral movements are quite above my level.I need a plan consisting of dumbells which i can sustain for the next 5 months.

Also How should I program my dumbell plan? should i go for like 2 body parts in one day something like bodybuilding style or Should i strength train only 3 days a week like any barbell plan?

I would keep TB template as written. I think it should be doable with using clusters from the book. For instance: OP cluster - Pistol Squat/One arm push-up/ Bodyweight Pull-ups. And/Or DB substitutes for BB lifts that allow you to use TB %%.

A couple of these barkadion mentioned but, Lunges, rear lunges, Single leg Romanian deadlifts (drawing a bit from infinite intensity here), single arm presses, DB bench, one arm dumbbell rows, DB step ups. Hope that helps.

x2 on going as written.

If you really are at a beginner level, it would not kill you to work with dumbells for a few months and you could almost do a standard operator:

Goblet squat with one heavy dumbell or kettlebell. Mimics a front squat.

Dumbell bench press, only need a flat bench.

Dumbell overhead presses or kettlebell clean and press.

If the bells available to you aren't heavy enough and you have no other choice, increase the sets and/or reps.

You don't have access to the rack or bench, but you do have access to a bar and plates yes? If so then pick one or two barbell lifts you can do without a rack, like deadlifts, clean and press. Fill in the blanks with dumbbells.

You can do floor presses, overhead presses, rows, front squats, power cleans, and deadlifts with only a barbell.

Adapt and overcome. The only thing holding you back is yourself.

If you got yourself to be able to clean and press a pair of 100lb dumbbells for several reps, you'd be strong in my book.

J-Madd wrote:If you got yourself to be able to clean and press a pair of 100lb dumbbells for several reps, you'd be strong in my book.

Right now I'm confused if i should do a 3 day strength work or something like Chest/Biceps, Shoulders /triceps throughout the week reason being that i want to hit the gym as often as possible and if i do a 3 day only strength work what should i do the remaining 4 days.....i dont want to waste my money sitting at home