New weights routine from home - advice please?

Gustov · 23 Dec 2012 at 15:41

Hey all!

Just a quick breakdown of my new routine - I'm a complete newbie and would love to hear your advice.

I try to do the below routine in 40 mins, my aim is to increase my chest, bicep and tricep size. I'm 23, 6ft1 and very slim and want to achieve a chest of a man rather than a child...

10 x bicep curls focusing on 1 arm each rep - I do this 3 x for each arm so a total of 30 per arm.
3 x 8 reps of benchpress dumbells
3 x 8 reps of dumbell flys on a flat bench
2 x 18 reps of behind the head tricep extensions.

I usually rest for around 45 seconds after every rep and have a protein shake afterwards which contains 2 x scoops of chocolate mint protein from myprotein.com

I'm looking to do this routine 5 times a week - I can do it all from my bedroom.

I would love to hear your thoughts!

Thanks,

Gustov

Deception · 23 Dec 2012 at 15:44

Is there anything from stopping you doing leg exercises too? :confused:

You really want to do something like Stronglifts. Easy to follow and will help you understand the compound movements needed to get those 'legs of a man rather than a child' too, as well as your chest etc

What do you have access to at home in terms of weight (kg) and equipment?

Gustov · 23 Dec 2012 at 15:53

Meh - I have pretty chunky legs for my build - that and I want to look good in a pair of slim jeans

Equipment is okay - the dumbbells are 8kg but then adding on the actual bar on the weight I'd say 10kg each. I use this for the bicep curls and the bench presses.

I go down to 5kg for the dumbbell flys.

I also have a proper bar and it currently has 10kg on each side but I'm guessing the bar is 5kg too so benching just 25kg.

icecold · 23 Dec 2012 at 16:01

Dude...

King Damager · 23 Dec 2012 at 16:03

Sigh, here we go.

Hopefully we can get somewhere...

So, the first big question is what weights do you have available to you?

I'm willing to bet the answer is 'not enough'.

That said, if you want, with the right exercises you can get good muscle build with minimal stuff (it is harder though).

This needs more Shoulder, back and leg stuff. I'd probably recommend putting two to three different sessions together and doing them each once or twice a week.

You need some lower body work in there - your lower body growth greatly effects upper body growth. Your body likes to be in balance. Working chest all day long won't gain you much. Squat your bodyweight and then tell me you're at an ok strength wise for your legs (squatting BW should be child's play for people with decent legs)

Bulgarian Split Squats, Goblet Squats and Calf raises will cover this.
Weight in each hand, and check the form thread for most of these.

You need some shoulder stuff - looks good

Dumbell overhead press and lateral raises

You need some back stuff - big backs help with big chests
Wide grip pull ups (get a pull up bar)
Dumbell rows

That'll probably cover most of the stuff you need. It's in no way substitute for stuff like squats/deadlifts, but will do the job so long as the weight you have is big enough.

For biceps, seeing as you need to get a pull up bar anyway, do chin ups instead. Ideally for triceps you should be doing dips as well if you can find a way to do that at home... Much better and ultimately body weight exercises. For chest, add in push ups. Grip can help partly in working different muscle groups, and when they get easy you can stick the weight in a back pack on your back to make it harder.

Diet is also key, the odd protein shake won't do much, you need to read Steedies sticky, and get a hold of your nutrition, having seen pictures of you, I'll bet you're not eating enough food, especially considering your height.

None of the above is ideal, it's just a compromise given what you've come in and asked. The gym is really what you need, and a program like strong lifts above. It's shifting proper weight.

Edit: just seen your post. You need more weight on the db. Strong lifts started me at 20kg bench press. Within 5 sessions or something you're benching 30...

kd

Syla5 · 23 Dec 2012 at 16:47

If your serious about getting in shape join a gym, even if you want to be one of the bros and only work out your chest and arms, you will surpass your limited equipment by week 3!

Your legs being naturally chunky means nothing, they are probably still weak, and will do very well from training. If you focus on strength training (rep ranges for sets up to 5 only)for your legs then you won't/shouldn't induce to much growth and as a lot of leg exercises are big compound movements and the bonus with these is that they really help you develop a solid core.

Chest and arms just won't work either, to get a big chest, you need a strong bck and shoulders as well.

If your still serious about making improvements then let us know and we can pull a proper routine together for you.

Skillmister · 23 Dec 2012 at 16:49

Gustov said:
10 x bicep curls focusing on 1 arm each rep - I do this 3 x for each arm so a total of 30 per arm.
3 x 8 reps of benchpress dumbells
3 x 8 reps of dumbell flys on a flat bench
2 x 18 reps of behind the head tricep extensions.

I usually rest for around 45 seconds after every rep and have a protein shake afterwards which contains 2 x scoops of chocolate mint protein from myprotein.com

Glad you got the protein in there brah. Be careful though because protein powder is commonly seen as a gateway into more potent steroids such as creatine.

Gustov · 23 Dec 2012 at 16:56

Thanks so much for the above - I should have stated that I have a very weak left wrist due to an injury which limits how much I can lift.
My aim isn't to get huge - I'd just like some definition, how often would you suggest working out a week if I add in some further exercises as you've suggested?

I should also state my diet is very good and clean - I don't eat gluten but still manage to get enough carbs and usually have a very protein heavy dinner.

Edit - no need to mock me people

I did say I'm a newbie.

A routine mock up would be amazing!

Morba · 23 Dec 2012 at 17:35

Gustov said:
I want to look good in a pair of slim jeans

.

I thought you were male?

Syla5 · 23 Dec 2012 at 17:36

Take the mocking on the chin fella, what you probably don't realise is that the way you put forward what you want to do makes you sound like a sterio typical gym bro. Not good!

What limits how much you can lift will not be your old wrist injury. It will be your limited experience with weights. Without knowing you, or what you did, I would be suprised if your wrist injury would be a limiting factor.

I would suggest work out 3-4 times a week.

Check out the sa rules and guides thread and search for gordyR's beginners guide to bodybuilding, and that is actually a good starting routine.

triggerthat · 23 Dec 2012 at 17:49

Give the guy credit for entering the forum

Firstly, as Syla's suggested, read gordyR's guide to bodybuilding. You really need to hit all body parts (which for you also means hitting shoulders, back and legs).

Ideally you want to join a gym and go for either a strength training programme (5x5 or stronglifts) or start with a 3 day split. If joining the gym is out of the question, then we can find you a home routine that will work.

Gustov · 23 Dec 2012 at 18:30

Morba said:
I thought you were male?

I said slim not skinny. Bootleg / straight legs jeans are URGH.

It never fails to shock me the % of men who have no idea how to wear a pair of jeans. Most guys look shocking in a pair. I on the other hand look SEXY and intend on keeping it this way. (no homo lolz)

Gym is out of the question for the time being i'm afraid so a home routine would be great if possible.

triggerthat · 23 Dec 2012 at 20:46

Gustov said:
I said slim not skinny. Bootleg / straight legs jeans are URGH.

It never fails to shock me the % of men who have no idea how to wear a pair of jeans. Most guys look shocking in a pair. I on the other hand look SEXY and intend on keeping it this way. (no homo lolz)

Gym is out of the question for the time being i'm afraid so a home routine would be great if possible.

You should definitely still work your legs (this is cannot be emphasized enough). Don't worry, your legs won't look like tree trunks any time soon and you can still fit into your skinny jeans.

Big legs will involve big compound movements with serious weight, unlikely to be attainable with light-weight dumbbells.

mrthingyx · 23 Dec 2012 at 20:56

icecold said:
Dude...

I know. This is what sold me...

Gustov said:
I said slim not skinny. Bootleg / straight legs jeans are URGH.

It never fails to shock me the % of men who have no idea how to wear a pair of jeans. Most guys look shocking in a pair. I on the other hand look SEXY and intend on keeping it this way. (no homo lolz)

As a brief aside, what were jeans originally invented for?

It also never fails to shock me how many people completely misunderstand how to go about training in a gym, as well as their objectives. For ladies, as well as 'guys'.

I would honestly throw out everything you think you know about weights and start again. Starting by telling us what you've got to play with at home, and then having a think about whether you want to train right and look good, or whether you just want to train wrong, aggravate or further degrade your wrist injury, and line yourself up for a more unpleasant shoulder or back injury due to muscular imbalance..

triggerthat · 23 Dec 2012 at 21:05

I'd say you need to go back to the drawing board, forget everything you know so far and equip yourself with knowledge (e.g. gordy's introduction to bodybuilding).

You'll soon understand the importance of nutrition, workout routines, dos and don'ts and a lot of other things. All this has been proven and tested. Doing the opposite (eg. just working out chest and arms, you are going to fall into a lot of problems as mrthingyx has pointed out.

Morba · 23 Dec 2012 at 21:09

It's ok for your bird to get out of bed and feel comfy in your tshirt while she makes you breakfast as a reward for great sex, it's big and loose and smells of the night before.
It's not ok for her to also put on your jeans, along with your tshirt and go to work for the day.

Squats will make you a sexual tyrannosaur.

triggerthat · 23 Dec 2012 at 21:13

Gustov said:
want to achieve a chest of a man rather than a child...

A chest of a man implies also having legs of a man.

icecold · 23 Dec 2012 at 21:41

mrthingyx said:
It also never fails to shock me how many people completely misunderstand how to go about training in a gym, as well as their objectives. For ladies, as well as 'guys'.

Yeah I find it kind of interesting where some guys think they need to add mass as a beginner, it's almost invariably wrong! And why do women think there has to be such a difference in training style?

Morba said:
It's ok for your bird to get out of bed and feel comfy in your tshirt while she makes you breakfast as a reward for great sex, it's big and loose and smells of the night before.
It's not ok for her to also put on your jeans, along with your tshirt and go to work for the day.

Squats will make you a sexual tyrannosaur.

I love this post.

Gustov, you absolutely MUST work your back and legs. You need a gym asap too.

Pullups/chins and DB Bulgarian split squats will save you from further mocking

Don't it too seriously though mate, you earn respect for asking and trying

Kimi · 24 Dec 2012 at 11:50

Morba said:
It's ok for your bird to get out of bed and feel comfy in your tshirt while she makes you breakfast as a reward for great sex, it's big and loose and smells of the night before.
It's not ok for her to also put on your jeans, along with your tshirt and go to work for the day.

Squats will make you a sexual tyrannosaur.

I lol'd

Begbie · 24 Dec 2012 at 16:39

The secret to bigger arms and more definition?

SQAUTS!!

As you said, your unable to join a gym. But for your aims, you really need to be doing leg work and heavier weights. 10kgs is not enough for any man starting out or not.

Can you do pullups, dips?

Even still, if you do want to get a better body your going to need a gym and a squat rack.