Need advice

  • Posted by a hidden member.
    Log in to view his profile

    Dec 13, 2012 12:45 PM GMT
    Hey everyone. I need a little advice. I started lifting weights at home a month or two back. I have dumb bells only. I started doing 4 sets of 25 curls, bench press and stand rows with 15 lbs in each hand. Then I started doing 10 sets of 10 of the same things with 20 lbs in each hand. I'm seeing some results, but what else should I be doing. Tired of being the skinny weak guy. Any help would be appreciated. Also run 3-4 miles 3 or 4 days a week and do 100 sit-ups daily. Thanks for any help!
  • CSIOrange

    Posts: 7

    Dec 17, 2012 1:55 PM GMT
    If you can I would suggest upping the weights. If you can do 25 reps you should up the weight. That'll increase muscle mass, you can only do so much with one weight. In addition, when you do the sit ups, hold a dummbell on your chest. This will build bigger abs.

    As far as I can see you're hitting abs, back, chest, and biceps. Try doing tricep extensions and kickbacks for your triceps. Lateral raises, front raises, shoulder press, bent over rear delt rows for your shoulders. Add dumbbell flyes for your chest. For biceps try different types of curls (hammer, alternating, concentration and standing)

    Also if you want more size, I would suggest peeling back the cardio. Run about 2 miles 3 days a week. You don't have to cut it out completely but cardio is using a lot of calories that would otherwise be used to build muscle.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 18, 2012 6:59 PM GMT
    Thanks for the advice. I've started doing some of those. I have been getting in about 45 minutes a day. Protein shake afterwards. Need to add vitamins. Thanks again!

    Posts: 38

    Dec 18, 2012 7:16 PM GMT
    way to go man!! Yeah- I'd say up the weight. high reps build endurance but heavier weight will add size. also add some pec flys, chest presses, and shoulder presses. try to do them both hands together, then try alternating left and right. Don't alternate the flys until you get a little stronger. Also- add push ups and pull ups. Mastering your body weight is a great way to gain overall strength. Check out my fabcebook page, I give ideas for simple (not easy) workouts. it's bonobo fitness on facebook. keep it up man!!
  • Posted by a hidden member.
    Log in to view his profile

    Dec 18, 2012 9:24 PM GMT
    There is some good advice here. You can accomplish quite a bit with dumbbells and body weight exercises. Add in push ups, pull ups, and dips if you can. There is a book on body weight exercises by Mark Lauren titled 'You Are Your Own Gym' that lists various body weight exercises. (I think there is android and iOS apps too.)

    You may want to cut down on the running a little bit. It's tough to reduce body fat via cardio AND make significant muscle gain at the same time. Protein shakes are good - make sure the rest of your diet isn't working against you! Good luck!
  • MidwesternKid

    Posts: 1167

    Dec 18, 2012 9:33 PM GMT
    Variety is the spice of life. When you get the hang of one thing, start adding in something else. I was bored with fitness until I started doing more resistance bands and cardio and it opened up myself to a healthier and happier me. You will never know what works for you and how well until you give things a shot.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 21, 2012 7:51 PM GMT
    Great tips and advice. I'm incorporating these into my workouts. I've got to get more info on eating. I've been running half marathons, 10k's and 5k's so I usually eat protein and carbs. But from what I can tell I've fit to change that up a bit. Thanks again!