Heavy Dumbbell Set Workout – Training of the Weightlifter
David Janitzek
2026-03-25
6 min. read
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The idea of heavy dumbbell sets is gaining increasing popularity, particularly among crossfit enthusiasts. If I am ready for a change in my training, wish to increase my endurance, burn excess fat or develop muscle mass – it is worth a try! Additionally, it is an ideal option for individuals who possess greater experience in training. The exercises are short, lasting up to 45 minutes, including warm-up. This method is relatively demanding, but yields spectacular results.
Barbell exercise set – distinctive features
A barbell exercise set is a collection of exercises that are performed as a whole. From the moment we lift the barbell off the ground to the moment we put it back down, we perform all the prescribed movements. The weight remains unchanged during the series. Depending on the number of repetitions and the type of exercises, we can develop abilities such as strength, endurance, power. The advantage of this method is that we do not need a large amount of equipment or space to perform it. The basic rules of the barbell exercise set: – we must master each exercise before starting the series, as injuries are more likely to occur in case of greater fatigue; – the weight is adjusted to the weakest muscle part, depending on the number of repetitions and the type of exercises; – if we are not able to perform the required number of repetitions, we reduce the weight; – we avoid exercises that require a significant reduction in weight; – during the execution of the set, we use the same barbell; – the exercises should be arranged in such a way that they transition smoothly from one exercise to another; – we use movements that engage more muscles; – we do not take any breaks between exercises; – the most difficult elements are performed at the beginning of the set; – the number of exercises is on average 3-8, and the number of repetitions ranges from 1 to 20; – the break between sets is on average 45-180 seconds; – we should perform the set 2-3 times a week.
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