Good guides/exercises/advice for using free weights at home?

Brumboy

Brumboy

Brumboy

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I've always had a slim athletic build but barely any muscle. So since christmas I've been doing free weights at home. When I started I could do around 10KG dumbells which is weak I know! But I've never done any weight lifting in my life. And after 2-3 months I'm now using 17KG dumbells so I have improved my strength.

My physical gains aren't HUGE, but I've put on around a stone in 3 months, due to eating more calories, more meat, drinking more water and working out. So I hope I'm doing the right thing. However I was wondering if it's efficient to do the same routine every 1/2 days?

This routine is probably bad but I don't have any experience with free weights/weight excerises. This is a routine I've just created myself based on youtube video's and some forums, these are all done with dumbells, as I only have a 20KG weight set and no barbell:

Bicep Curls - 3 sets x 7 reps each arm

Hammer Curls - 3 sets x 7 reps each arm

Bicep Curls - 3 sets x 7 reps each arm

Hammer Curls - 3 sets x 7 reps each arm

Kick Backs - 3 sets x 7 reps each arm

Overhead Dumbell Extensions - 3 sets x 7 reps each arm

That's the basic routine I do, I repeat it every 1/2 days depending how sore my arms are. I also drink a protein shake after every workout but I don't drink it when I'm not working out, is that a bad idea?

I intake around 130g - 150g of protein each day, mainly consisting of tuna, chicken, lentils, fish and eggs.

Any tips on my diet and exercises would be fantastic, hopefully I can create a more efficient way of building muscle!

Note: I have looked into joining a gym but the travelling would be a hassle aswell as the cost, £35 a month is a lot when I already spend £25 on protein shakes every month too.

Also does anyone know of any good offers for free weights? My 20KG weight set won't be enough soon so I'm probably going to need another 20KG set, as I only have enough weights for one dumbell right now.
 
I'm going to say it before anybody else does...Legs are a key product in body development, same goes for the back, neglect body parts, and you look deformed.
 
deformed lol

but yes don't neglect any part of your body, especially your legs.

Do you not have the option to join a gym? You would benefit a lot from the variety if equipment.
 
To be honest my legs are quite muscular anyway from playing a lot of tennis, long distance running and cycling. I won't look deformed haha. My legs are fine, but if there is a way to work them out at home with weights then I would do that, I just don't know what exercises to do for my legs.

And joining a gym isn't viable right now so I'm only able to work at home with free weights.
 
Rossuk89 said:
To be honest my legs are quite muscular anyway from playing a lot of tennis, long distance running and cycling. I won't look deformed haha. My legs are fine, but if there is a way to work them out at home with weights then I would do that, I just don't know what exercises to do for my legs.

And joining a gym isn't viable right now so I'm only able to work at home with free weights.
Click to expand...

I guess i'll show you what i do because i use just free weights as my garage is a double garage.

3 sets of 10 reps for each and i do supersets as well, which basically means, i'll do the squat and go straight onto the deadlift without a rest and then once done i'll rest for a minute and repeat. I also do 3x 3 minutes jump rope at the end as well.

Monday & Wednesday: Legs, Arms.
-Squat.
-Deadlift.
-Straight Back Deadlift.
-Close-Grip Bench Press.
-Standing Calf Raise.
-Dumbbell Curl.
-Seated Calf Raise.
-Preacher Curl.
-Reverse Calf Raise.
-Hammer Curl.
-Skull Crusher.

Tuesday & Thursday: Chest, Back, Shoulders, Abs.
-Bench Press.
-Incline Bench Press.
-Bent-Over Row.
-Shoulder Press.
-Rear Delt Row.
-Upright Row.
-Pullover.
-Shrugs.
-Weighted Crunches.
-Weighted Side Raises.
-Weighted Reverse Crunches.

This workout is pr0n for me, love it and it lasts an hour exactly.
 
`Wes, thanks a lot for that workout, it looks a lot better than mine!

Just wondering, what other equipment will I need for this workout?

I don't have a bench at home, I was looking into buying one but never got round to it, any recommendations? I like the price/look of the York 13 in 1 DB/Hyper Bench.

That would mean I would also have to buy a barbell right?
 
Bench, Squat Rack and a belt specialised for weight lifting, and yes, you will need a barbell.
 
Rossuk89 said:
To be honest my legs are quite muscular anyway from playing a lot of tennis, long distance running and cycling.
Click to expand...

*Looks at long distance runner*
*reads post again*
*looks at normal top tennis player*
*reads post again*

/facepalm


Fella, work your legs, the rest of your body will benefit.

Also, you have put on a stone by doing arm work only? I'd be careful about what you are eating as that's not right :p
 
brb only training arms

CraigGolias07.jpg
 
Rossuk89 said:
`Wes, thanks a lot for that workout, it looks a lot better than mine!

Just wondering, what other equipment will I need for this workout?

I don't have a bench at home, I was looking into buying one but never got round to it, any recommendations? I like the price/look of the York 13 in 1 DB/Hyper Bench.

That would mean I would also have to buy a barbell right?
Click to expand...

Don't start buying rubbish, it will only break or you will replace it because you will grow out of it. Buying half decent kit (forgetting top stuff) is not cheap on its own.
Reconsider going to a local gym, you will have more better equipment :)
You don't need to spend £25 a month on protein shakes! tbh you dont need to spend anything yet
 
I'm in a similar situation at the moment, though I have a routine which works all body parts. I just have dumbbells and no bench, the only exercise which i think is difficult without a bend is obviously the bench press, which i substitute with different types of press-ups and floor press (i'm not actually sure if floorpress is mainly chest or tri's though lol).

It sucks and a gym is a much better option but at $80/m average around here I'll wait until there's no way I can progress without gym equipment!

I also have a link to an article at bodybuilding.com which ill post when i get home - its for a dumbbell / bench only routine.
 
TMP said:
I'm in a similar situation at the moment, though I have a routine which works all body parts. I just have dumbbells and no bench, the only exercise which i think is difficult without a bend is obviously the bench press, which i substitute with different types of press-ups and floor press (i'm not actually sure if floorpress is mainly chest or tri's though lol).

It sucks and a gym is a much better option but at $80/m average around here I'll wait until there's no way I can progress without gym equipment!

I also have a link to an article at bodybuilding.com which ill post when i get home - its for a dumbbell / bench only routine.
Click to expand...

Get yourself a swiss ball, they are good to do chest press if you do it right.
 
Morba said:
Get yourself a swiss ball, they are good to do chest press if you do it right.
Click to expand...

I've heard ok things about them but it just comes down to complete lack of space / storage where i live, otherwise I would have got a bench in!
 
Lack of space - Swiss ball takes next to no space up.
Lack of storage - let it down when not using it. Good cardio pumping it back up :)
 
Sorry to hijack the thread but could anyone suggest exercises for using dumbells at home without a bench? I've looked online and I've seen theres a lot of stuff you can do standing up and sitting down, but not sure how to get it into a plan.

Cheers
 
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