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14-07-2006, 11:03 PM
| #4 (permalink) |
| Making Progress  Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:  |  Training at home with a few weights a bench, dumbells and a barbell means that your not going to find it as easy getting to your potential size. Anyway, it's how I started out. From you other thread you said you were doing 8 sets per bodypart of the same exercise. Not a good way to train .Try.... Mon. Back- bent barbell rows, bent dumbell rows(one arm at a time) and chins (buy a chin bar that will fit into your door frame). EACH for 4 sets Biceps- Hammer curls 4 sets Barbell curls 4 sets Tue. Shoulders- Dumbell presses 4 sets, upright rows with barbell 4 sets, dumbell shrugs 4 sets. Abs- 8 sets of crunches Wed OFF Thu. Legs- Dead lifts 4 sets as heavy as poss, squats with dumbells (for safety reasons) 4 sets, calf raises 4 sets. Abs - 8 sets of crunches Fri. Chest- Flat barbell presses 4 sets, incline dumbell presses 4 sets, incline flies 4 sets. Triceps - dips 4 sets, skull crushers 4 sets. Do a search for some of the exercises I've mentioned if you're not sure what they are. there are even some site which have videos of each different exercises so you get the form spot on. start each exercises with a weight that enables you to perform 12 repetitions. After performing each set, wait 1-2 mins then do the next set. This time you'll probably only be able to do 10 reps. So, by your final set of you exercises you'll probably only be able to do 6 or so reps. Then move on to the next excercise. Hope that helps. By the way, how much weight do you have? |
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15-07-2006, 11:14 AM
| #5 (permalink) |
| Under Construction Join Date: Jul 2006 Location: Northampton Posts: 11 Rep Power:  | Thanks for that, I'll start giving that all a go, I will need to search to see what some of those excersise's are. All the weights together adds up to - 63kg and then the bars. How long roughly do arms, chest take to recover before I should work them again? i.e if i worked my arms every day would it help them to build quicker or not?? What do people mean by, 'make sure your training is intense'? thanks, Jon. |
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15-07-2006, 12:40 PM
| #6 (permalink) |
| Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power: | Firstly, you should never do your arms every day. They would'nt grow this way. Once a week should be sufficient for now. And providing you're eating well, getting enough calories and a minimum of 2grams protein for every kg body weight, you will grow. with regards to 'make sure you training is intense', this basically means take each set to failure i.e your first set is for 12 reps, your final rep of that set should be very difficult to perform, so much so that you're unable to perform another repetition. Take no more than 2 mins rest between each set, ideally 90seconds. Then go on to your second set. perform again to failure, this time you'll probably only manage 9 or 10 reps. So, the intensity is down to not having too long a break between sets and taking the sets to failure. Each of the days routine outline above should take you between 45mins -1 hr to complete. Take a calorie & protein dense drink afterwards ,then eat a good meal about 1 1/2 - 2 hrs later. Don't underestimate the imprtance of a good diet. Also, 63 kg is not much. It may do for now but try and invest in a gym membership or buy another 100kg of weights. Here's a web site that shows the different exercises. Some of them might have different names to the ones I've used above. Any problems, just ask. http://www.bodybuilding.com/fun/exercises.htm good luck |
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