In CrossFit®, the doubt between the use of dumbbells or the barbell for the execution of certain exercises is extremely common.
First of all, both can be very effective for increase muscle mass, but which one is better to use to generate more hypertrophy in the muscles, will depend on some factors.
This is because dumbbells and barbells have different characteristics, which can be distinguished according to the situation.
Let us analyze the points of force of one and the other to intelligently choose which one to use to obtain better results:
Index
DUMBBELL
1 - They allow a more natural movement
Using the dumbbells it is possible to move each weight individually; this means that your body is not locked in a fixed position like with the barbell.
In this way, it is possible to make “micro” adjustments during the execution, making the movement more natural, comfortable and safe.
This is very important for to prevent injuries and have a long life in CrossFit®.
2 - In some situations, dumbbells are safer and easier to use
In some exercises, it is much easier and safer to use dumbbells than the barbell, especially if you are a novice.
When you are a beginner, you still don't have much balance. Making certain movements with the barbell can be dangerous.
3 - Dumbbells can avoid differences in strength between the sides of the body
It's a matter of logic. With a dumbbell in each hand, each side of the body will have to lift the same amount of load, for the same number of repetitions.
With the bar, even if it is unnoticeable, the dominant side of the body could make more force, which would explain a difference in size / force between the sides.
ROCKER
1 - It is much easier to progress in loads using the barbell
One of the most important factors in hypertrophy is generating load progress, albeit in small weight increments, such as 0,5kg on each side.
With barbells it is easier to use heavy loads and the weight gains can be less. With dumbbells, however, the load can also increase by 2 / 2,5 kg, forcing you to make increments of 5 kg simultaneously; this can be a deterrent.
2 - It is easier to raise the bar when the load is high
Imagine lifting a relatively high load on the flat bench. With the barbell, you just have to mount to the rack and do the exercise.
With dumbbells, depending on the load, you may need someone else to start and finish the exercise (it is not always possible to throw 50kg dumbbells on the floor of the box with each set).
Final conclusions
- Both are effective for hypertrophy, but at certain times one may be more appropriate than the other.
- With the barbell you can make small increases in load (0,5kg), while dumbbells vary from a minimum of 2kg.
- If you use dumbbells, force both sides to do the same strength for the same number of repetitions. With the barbell, the dominant side is more difficult.
- You may feel pain while doing a barbell exercise. Instead of letting go, you could try dumbbells and continue to get results.
And you, how do you find yourself training with dumbbells and barbells? Do you have preferences? Tell us in the comments!