Caporegime
- Joined
- 21 Jun 2006
- Posts
- 38,367
lol even the above is incorrect. you cannot get close to 3%, on stage is 6-8% and with discipline you could maintain 10% at best.
the average person is probably around 20% bodyfat
Dumbell workout routine for home?
- Thread starter Drake5
- Start date
lol even the above is incorrect. you cannot get close to 3%, on stage is 6-8% and with discipline you could maintain 10% at best.
the average person is probably around 20% bodyfat
That's just not true mate. You're spot on for the average bodyfat percentage of a man, but the average man is a fat b****rd lol
Training 3x per week for 30 minutes will be fine for this. But if your main goal is losing bodyfat/getting definition it's all down to diet.
What you lift is relatively unimportant compared to what you eat.
You seem to be under the illusion that you can do this without really, really wanting to. You can't. Building muscle isn't something that just suddenly happens, it's not like you're going to wake up and think "Oh no, what have I become
"Most people I speak to that have the same goals as you don't realise how little muscle they have in the first place, and also don't fully understand that if they're going to lose their fat then they're also going to be losing a lot of muscle, unless they train like they're trying to build it. The best way to prevent loss of muscle while getting "ripped" so to speak, is to train like you want to be a "meat head". You won't become one though.
Soldato
- Joined
- 5 Feb 2009
- Posts
- 3,962
Good suggestions here. Been somewhat slack with my home workouts since I quit my useless local gym, but I think I have a decent routine when I manage to do it.
I'd advise that as well as dumbbells alone, it would be good to invest in a dips/pull-ups bar. You can get some decent ones now that fit in doorways. With some weight strapped to your belt, you can get some of the key mass-building exercises back into you home routine. Weighted dips and pull ups are excellent.
Also a set of push-up handles plus weight on your back (smallish backpack and large discs that won't shift around too much) should give a reasonable approximation of bench pressing. With wide grips you could get another decent exercise into your chest routine there.
But as others say - it will be for aught without diet given serious consideration as well.
I'd advise that as well as dumbbells alone, it would be good to invest in a dips/pull-ups bar. You can get some decent ones now that fit in doorways. With some weight strapped to your belt, you can get some of the key mass-building exercises back into you home routine. Weighted dips and pull ups are excellent.
Also a set of push-up handles plus weight on your back (smallish backpack and large discs that won't shift around too much) should give a reasonable approximation of bench pressing. With wide grips you could get another decent exercise into your chest routine there.
But as others say - it will be for aught without diet given serious consideration as well.
Soldato
- Joined
- 5 Feb 2009
- Posts
- 3,962
You seem to be under the illusion that you can do this without really, really wanting to. You can't. Building muscle isn't something that just suddenly happens, it's not like you're going to wake up and think "Oh no, what have I become
Most people I speak to that have the same goals as you don't realise how little muscle they have in the first place, and also don't fully understand that if they're going to lose their fat then they're also going to be losing a lot of muscle, unless they train like they're trying to build it. The best way to prevent loss of muscle while getting "ripped" so to speak, is to train like you want to be a "meat head". You won't become one though.
100% accurate.
I pursued a mass-building programme for a few years. That business is difficult! You need dedication from the time you get up to the time you go to sleep, 7 days a week. Not only in the gym, but in your diet.
6 meals per day. Taking in some protein every few hours, minding your carb intake, working out to your maximum level at least four times a week.
I managed to gain around 3.5-4 stone, but got a little bit chubby with it. Cutting the fat was another task in itself. Levelled off about 2 stone heavier than I was when I started and a fair bit leaner.
So, not huge by any means. And, man, was it ever difficult! And this was with creatine, amino acids and protein mixes, fat burners, and test boosters (dubious about their effectiveness, though, tbh...).
And, yeah, how often did I hear in the gym from new members "oh, I'm not doing free weights, I don't want to get too muscly..." Yeah, good luck!
Very true comments. Gaining muscle requires a massive amount of work, and the chances of you turning out looking like a meat head are extremely unlikely.
Plus if you want to be lean/ripped then you will need to train hard otherwise you'll just look skinny. I got up to about 16 stone with a decent amount of muscle, and looked reasonably big, but a little too much fat. But now I've decided to cut the bodyfat, I'm down to only 12.5 stone and probably could lose another half stone. God knows how skinny I'd be if I tried to get ripped without gaining some decent size first.
Plus if you want to be lean/ripped then you will need to train hard otherwise you'll just look skinny. I got up to about 16 stone with a decent amount of muscle, and looked reasonably big, but a little too much fat. But now I've decided to cut the bodyfat, I'm down to only 12.5 stone and probably could lose another half stone. God knows how skinny I'd be if I tried to get ripped without gaining some decent size first.
Caporegime
- Joined
- 21 Jun 2006
- Posts
- 38,367
even if you lifted heavy weights every day for 500 years, you still wouldn't be a muscle meat head. it's impossible to build insane amounts of mass naturally.
post a pic up of the type of body that you want, i will tell you honestly what it will take to achieve.