Various questions regarding dumbbell exercises and certain programs

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    Various questions regarding dumbbell exercises and certain programs

    Hi, I have a bunch of questions but I don't want to start multiple threads, so here they are:

    Dumbbells
    1. There are "bicep curls" and "alt bicep curls," but the graphics don't always match with the labels. Which should I follow? For example the man in the picture can be doing alt bicep curls while the text says "bicep curls."

    2. What is the right way of doing archers in Dynamic Dumbbells? Should I step forward or backward? I always go with the backward motion because it feels more natural to me, but now that I think about it I am not so sure if it's correct.

    3. Is the "archers" exercise mentioned in question 2 the same thing as "archer lunges" in the Hunter+ workout?

    4. Which Darebee dumbbell workout card(s) is best for building muscular endurance in the forearms? A pair of 2kg is all that I have and I am not planning to buy more. I am much enjoying the Dynamic Dumbbell since it's a full and exclusively upperbody workout and it works my forearm a LOT. I am looking forward to try out Armory+ and Hunter+ in the future. Are they good for what I want to achieve? Do you have other suggestions? Being able to wield 20 kg with each arm is never my goal...

    Programs
    Age of Pandora: Is 1 chapter a day the recommended pace? Is it okay if I take a couple more days to complete the program?
    Cardio Trim: Can I do part 2 before part 1? Can I do one part in the morning and the other part in the evening?

    Thanks!

    #2
    Regarding Pandora, with the side jobs, it /will/ take you more than 60 days to do it. I usually did one chapter day + spread two (or three) jobs over two (or three) days to get the points, optimize walking, and avoid boredom / overwork from one single job (the job exercise). Hope it helps!

    Comment


      #3
      Hello, this is not a Darebee workout but chair-up is a really effective exercise for the forearms. No need for dumbbells, all you need is a chair.



      (ETA : Mr. Octopus did a table for an unofficial challenge with chair-ups and clench/unclench exercises and it really improved the strength of my forearms.)

      Comment


        #4
        Louve rose Thanks for sharing. It does look easy with the chair but I need to try before being so sure.

        Comment


          #5
          Originally posted by kandy View Post
          Louve rose Thanks for sharing. It does look easy with the chair but I need to try before being so sure.
          Yes, it LOOKS easy.

          Comment


            #6
            Louve rose Wow I just tried and could barely lift the chair!

            Comment


              #7
              Originally posted by kandy View Post
              Louve rose Wow I just tried and could barely lift the chair!
              It's surprising, isn't it?

              Comment


                #8
                I'll try to address each of your questions:

                1.) Alternate bicep curls is basically the same as a bicep curl, it just specifically tells you to alternate arms after each rep. When it just says bicep curls you can choose how to split up the reps.

                2.) Archers in this case are Archer Lunges (if in doubt go with the pictures) and here's a video of how to do them: [Archer Lunges Video Library]. So forward it is.

                3.) Regular Archers can be done stationary, just using the arms. Archer lunges are a combiniation of Archers and Lunges, as shown in the video above. But in this particular Workout (Dynamic Dumbbells) the term Archers refers to the Archer Lunges (see point 2).

                4.) Any workout that has your arms move in any other direction than straight up will challenge your forearms when you add weights. Even just holding the weights themselves will engage your forearms. Endurance is then built when you do the exercise for a longer period of time, so if you want to put more emphasis on endurance, lower the weight and increase the reps.

                5.) One chapter a day is a very common and decent pace. It's totally fine if you take more days in total. Especially with Age of Pandora you can go with way more than 30/60 days, as there are so many side quests.

                6.) It is recommended to do part 1 first. But changing it up won't nullify the workout's intention, it's still a workout. And yes, you can do one part in the morning and one in the evening.

                I hope I could answer all your questions. If you still have more, throw them at me

                Comment


                  #9
                  TheRaven Thanks a lot for answering my questions!

                  1. Oh so "20 bicep curls" would mean 10 each arm? Because I have seen people curling with both arms at the same time, I assume 20 bicep curls meaning 20 left and 20 right together.

                  2, 3. Got it, thanks!

                  4. I find that holding the dumbbells up in the air with the arm straight forward for a prolonged period of time can really make my wrist scream, definitely some sort of pain. Is it a kind of endurance building, or something else? Is that healthy?
                  Should I go failure with the weight (which I can curls more than 20 times) instead of 20 for endurance?

                  Comment


                    #10
                    kandy - absolutely no problem, I'm happy to help

                    1. Yes, the number given is always total. If it says 20 curls you can do 10 curls with both arms simultaneously or 10 left, then 10 right, or however you like. There are instances in which we specify the execution, but if not spicified otherwise that's the general rule.

                    4. The wrist is probably the weakest part of your entire arm, so it's not unusual that it gives out first and that you feel it the most there. Your wrist itself doesn't have too much muscle, it's mostly tendons going over and around it. Your forearm muscles are used to pull on these tendons in order to bend or straighten your wrist.
                    When you hold out a weight with a straight arm you should make sure that your wrist is straight, that way your forearms are taking the majority of the load, relieving your tendons and putting less stress on your wrists.
                    If you let your wrist bend your tendons will be stressed way more (it's like constantly pulling on rubber bands) which, depending on the weight and the time, is not healthy (or at least not beneficial).

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