Full Body Workout at Home

  • Eripni

    Posts: 1

    Oct 08, 2017 8:37 PM GMT
    Hi!

    Months ago i started working out seriously at home and my first goal was to lose weight. With cardio and kickboxing I went from 105kg to 95kg and was quite happy with it, because i like my body thick and not too slim.

    Then i decided i should start building some muscle, so i got myself i pair of dumbbells and started doing these exercises: https://www.youtube.com/watch?v=xRr7aGPuLzw&t=200s
    I've been going at it for the past 3 months doing it 3 times a week, i started slow with 6kg dumbbells and i'm currently working with 10kg dumbbells. I actually feel that i'm getting stronger and i've noticed changes on my body, but I feel that i'm lacking exercises so i was looking for a better full body workout that i could do at home and with my dumbbells.
    I still want to look big, thick but more toned and stronger, so any tips from you more experienced guys sure would help me.

    I'm currently 92kg and i'm 1.82m, since i'm not looking for major weight lose i've not been so restricted with food anymore, i was more during the cardio/kickboxing phase. I feel a little guilty though so any tips with nutrition and things could also help me.
  • tonyatl

    Posts: 192

    Feb 26, 2018 7:39 PM GMT
    Good for full body. Exercise all muscle groups. Do compound exercises where possible - squats, dips, military press, dead lifts... those will give size and strength.
  • nicholasmark

    Posts: 17

    Apr 12, 2018 11:23 AM GMT
    Food-wise the only thing that's kinda foolproof is tracking your macros. It's a pain in the butt when you start but you get into the hang of it fairly quick.
  • BrianRichards

    Posts: 2

    May 30, 2018 10:21 AM GMT
    Hi!

    If I understood you in the right way, you want to increase your muscle mass.

    Do not forget to execute multi-joint exercises with heavy weights (on a regular basis). You should gradually increase working weight in multi-joint exercises.
    Isolation exercises. The basis of your training should be multi-joint exercises with heavy weights, but this does not mean that you should give up isolated exercises. Isolation exercises are an excellent way to diversify the training process, to prevent the adaptation of muscles and to put them under stress. Isolation exercises in your training program will help you build up lean muscle mass.
    Surely, the use of sports supplements like protein, BCAA, and Tribulus Terrestris can help you in the process of building up lean muscle mass, although they are just a supplement to diet, nutrition, and exercise.

    Recently I found one great article. Check it for more information about muscle dumbbell workouts for mass at home.