I did dumbbell training for my BMT,
unfortunately AFTER I went in to the
NAFTA fail + few months. Found it much more
effective than pure pullup training, provided you work out
ALL the muscle groups (forearm, biceps and
deltoids)
2 months of “standard” exercises from NS and no improvement, but
once I started on the weights, it shot up from 3 to 12, so I’d say
it works.
Procedure was 5kg weight,
Right arm:
Wrist Curl 10x (forearm training)
Forearm lift (your standard Bicep flexing) 10x
Side lift 10x (stand up, lift the weight from your waist to fully
extend your arm 90 degree to the side)
Left arm:
Repeat above.
Don’t “pia” and do all in one shot on one arm, alternate L/R
arms, give your muscles a few min to recover before the next set.
Draining an already empty tank don’t result in much
improvement.
3 cycles a day week 1
4 cycles week 2
5 cycles week 3
2 days on, one day off to give your muscles time to recover. So
4x a week.