Home Weights workout.

Malt_Vinegar

Malt_Vinegar

Malt_Vinegar

Don
Joined
20 Oct 2002
Posts
17,283
Location
In a house
Recently i have been doing an hour of weigths per night at home.

I have access to 2x 12.5k dumbells (4x2.5 and 2x1.25 on each)

I currently weigh 11 stone, and am 5'8 tall. I am fit and healthy and a regular sportsman. However, i want to drop my Body Fat Percentage and beef up my abs and pecs.

My arms, legs and shoulders i am happy with, its just my chest am abs i want to really go to town on. I am happy with that im doing elsewhere.

My knowledge of specific excercise for these groups is poor, and i have been doing mainly 3 x dumbell fly sets (15 reps) with full weight and a lot of 5kg weighted leg raises along with 7.5kg weighted crunches (20 reps x 3)

I am also looking to start cycling to work again, its about 11.5 miles one way, so this should help knock off some of my bodyfat.

So, anyone here got any advice for me?
 
There is something called "super 7 workout" or something daft like that. Focussed on triceps, lats and shoulders. I'll try and google it for you.
 
A2Z said:
join a gym or get some decent weights
Click to expand...

I wont go to a Gym. Can you be more specific about the weights I should be using, what excercises I can do with them to help achieve what i want?

jdickerson said:
There is something called "super 7 workout" or something daft like that. Focussed on triceps, lats and shoulders. I'll try and google it for you.
Click to expand...

Great :) I will have a look too!
 
I dont want to go to a Gym. I like to be at home in a relaxed environment where I can put what I want on the tv/stereo and relax whilst i excercise, and at any time i see fit :) I also resent paying monthly to get fit :p

I am not a body builder, im not going for Mr Universe. (I would have posted in the bodybuilders thread if i wanted to be!) I play hockey to a high level and dont want to mess with my body shape too much, as it might affect my mobility.

My brother is a Gym nut, and trains with a bunch of blokes and he looks like some sort of hulk. He just says i should be on all these supplements and to go to the gym with him and get huge... No thanks, I dont want to scare my GF away!

What should i be looking to get weightwise then?
 
Last edited:
Malt_Vinegar said:
I dont want to go to a Gym. I like to be at home in a relaxed environment where I can put what I want on the tv/stereo and relax whilst i excercise, and at any time i see fit :) I also resent paying monthly to get fit :p

I am not a body builder, im not going for Mr Universe. (I would have posted in the bodybuilders thread if i wanted to be!) I play hockey to a high level and dont want to mess with my body shape too much, as it might affect my mobility.

My brother is a Gym nut, and trains with a bunch of blokes and he looks like some sort of hulk. He just says i should be on all these supplements and to go to the gym with him and get huge... No thanks, I dont want to scare my GF away!

What should i be looking to get weightwise then?
Click to expand...

lol i see....

in that case carry on bicep curling your dumbbells and do 100 sit ups every night and you should see results in no time ;)
 
Ok, so am i to assume its impossible to make any kind of progress with a normal diet, and free weights. My only chance to improve my chest and abs is to go to the Gym and hit the supplements.
 
Last edited:
Malt_Vinegar said:
Ok, so am i to assume its impossible to make any kind of progress with a normal diet, and free weights. My only chance to improve my chest and abs is to go to the Gym and hit the supplements.
Click to expand...

You could try dips between chairs or something :p, is there anything stopping you getting some bigger weights for the dumbells you have?

As for the abs even if you're strapped for cash you could still get one of those ab wheels, they should cost no more than £10 and i would imagine only a few people on here could do the standing version, its just a case of slowly working up to it

Obviously progress wont be amazing..
 
Malt_Vinegar said:
Ok, so am i to assume its impossible to make any kind of progress with a normal diet, and free weights. My only chance to improve my chest and abs is to go to the Gym and hit the supplements.
Click to expand...

nothing wrong with using free weights, just get some. what you have now will be no good for you at all.

you will need:

a bench
barbell
weights (100kg min)
db's

you will also need a good diet, to build muscle you must be eating more calories than normal and while you are at it, make sure they are good calories.
going to a gym and having a few supplements at the right time will not make you into a mass monster.

Remember, if you bulk up on the chest and abs, you will need to bulk up elsewhere.... back and shoulders to start with (i am quite sure your shoulders are not all that if your chest and abs arent ;] ). if you train your back, chest, arms and shoulders you had better train your legs also.

So, you can either do it right.... or you can continue to DB curls and flyes ;]
 
Nothing stopping me getting bigger weights, i have even asked for advice on what weights to buy. I am not strapped for cash, i just dont want to pay to go to a gym! :p

I just looked up the ab-wheel thingy! That looks cool! I sometimes play the bottle walking game, and i can go out full stretch on a single bottle, so i reckon with the added movement of the wheel it would be a good challenge :D

*edit*

My shoulders/back and legs are all good. I used to be a sprinter, and playing hockey makes my shoulders and back pretty good. I am very lacking in the chest though. This is what i want to fix,
 
msm722 said:
...

Working out at home is all well and good but being in a gym allows you to focus and push yourself. There is no "relaxing" when trying to put on muscle mass.
Click to expand...

That may be so, but differetnt people focus in different ways. This depends on their character type. Individuals have different motivational factors, and attention focus. Each person's mental makeup is different, just as people's somatotype are different.

Whats great for you, might not be for me :)
 
I worked out at home for years and loved it, easier to focus if anything. The last three months is the first time I've ever used such a busy commercial gym and I hate it :(
 
You must log in or register to reply here.
Back
Top Bottom