Hey, i'm new
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Hey, i'm new - 10/16/2005 10:52:01 PM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Hello people on the forum. I have just started getting into weights. Because of space and $$ problems, I have two 5kg (11lbs) and one 7kg (15.5lbs) dumbells.
I am 6' 1"
Weigh around 70kg (154lbs)
I am nearly 15
My routine cosists of 4 sets of 6-7 reps of each exercise which consists of dumbell flys, bicep curls (although I am only feeling the burn in my forearms), different kind of bicep curls (I have my hand facing inwards), wrist curls (for ice hockey) and I can't really name the other exercises I do.
Can anyone here please offer me help as I am just tired of being called a little bitch, even though I am 6'1"
Thanks
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
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RE: Hey, i'm new - 10/17/2005 12:56:54 AM
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twistedlink
Posts: 3116
Joined: 5/31/2005
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Unfortunately them weights will be useless for getting bigger muscle wise, you need to be able to access weights of a much heavier...weight lol...
Try to get a gym membership or save up for a set of your own weights, prerably heavy ones that even though you wont be able to lift first time, will be able to after many months of working.
Height is only beneficial when weight is with it too, technically on a physics/chemistry point of view you have 154lbs of mass, meaning if someone 5ft weighed 155lbs-theyd be bigger than you, as they have more mass, but thats just stupid technical science which doesnt really matter, i just thought id let you know, dont worry about people calling you a little bitch, i used to get remarks of being small and little...and i was....its still continuing in fact, im known still as the "runty one" even though i can out lift them by double (or more in some cases) in the gym, theyre not the smartest of people LOL, im thin but im not runty like i used to be.
Try to get to a gym
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http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to lachie_778)
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RE: Hey, i'm new - 10/17/2005 1:16:12 AM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Ok, how much do gym memberships cost?
With the weights I am using, it is still difficult, so I did plan on getting hevier ones when I got better.
Are there any exercises with the dumbells that you recommend? As I only started 2 days ago, can you give me an idea of how many reps/sets I should do, and how long should it take till I will feel stronger and be ready to move on to bigger weights?
Thanks
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to twistedlink)
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RE: Hey, i'm new - 10/17/2005 8:12:01 AM
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twistedlink
Posts: 3116
Joined: 5/31/2005
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well depends where you live, im english so...yeah, considering you are using kg as your first weight type, id say youre in the metric system meaning youre most likely british, in which case gym membership here or where i live anyway is like 20 pounds a month, and you can go as much as you like.
As to set/reps
for size i would say keep your rep count at 8-12
set wise, keep going til you fail in my personal opinion.
You can go for the 5x5 and 2x2 which i will start incorporating soon which is 5 sets of 5 reps, and when you start to get tired add weight on and do 2 sets of 2 reps.
These rep counts are til failure
when i say 8-12, i mean put weight on that only allows you to do 8-12 reps and no more, and you use around 80-90% of your muscle on the last rep....
As to exercises, normal bicep curls (make sure to keep form) just move the arm, no bodyweight to move it, you can workout shoulders and tri's and traps with dumbells too
shoulder press-shoulders
bentover dumbell rowes-traps
dont know the name of the tri one, but hold the dumbell above your head
and lower it via bending your arm, keep your upper arm still in the air, but you lower it down to your head with your lower part of the arm, and hold your upper arm with your hand to stabilise the weight otherwise your arm just falls lol...thats explained badly...sorry, can someone help me with the name of this exercise?
you can also do dumbell press which is bench press but with dumbells.
Your dumbells only weigh 5kg so thats not a lot for the bentover rowes and dumbell press, but you will have difficulty with that tri exercise it's a exercise which light weights are used for
As to progressing to bigger weights, usually when the 8-12 reps start feeling easier than usual
when i increase weight i usually force it, and my rep count goes down, but i gradually pick up on the reps after a week or two, otherwise you stay with the same weight for ages, a shock to the muscles always kicks them to grow.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to lachie_778)
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RE: Hey, i'm new - 10/17/2005 2:58:14 PM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Ok, thanks.
Nice guess, but I am Australian.
How do I do those shoulder presses and the bentover dumbell rowes?
Also, I am having trouble with bicep curls. I do it with my hands facing inwards, and I get some burn in my bicep, and if I do them with my hands facing upwards, I only feel it in my forearms. Sometimes I will feel it in my bicep, but only if I am standing up, and I rest my elbow on my hip.
Thanks again for the help
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to twistedlink)
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RE: Hey, i'm new - 10/17/2005 3:38:29 PM
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twistedlink
Posts: 3116
Joined: 5/31/2005
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hands facing inwards is a normal bicep curl, hands facing outwards are called a zottoman curl if memory serves correclty and it is meant to indeed target the forearms.
Bentover dumbell rowes
http://www.theministryoffitness.com/mof/library/anims/oarows.htm
shoulder presses from what i know is simply where you lift the weight above you
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
you probably arent feeling much of a burn as the weights are quite light...also some people have trouble getting there arms sore, do you use proper form? just the arm? no upper body momentum?
Resting your elbows is fine from what i know, i cant do bicep curls well sitting down, i always stand up when doing them, and i hate leaning my arm on my leg like i see many people in the gym do, it lowers my rep count majorly, dont know why, guess because i trained arms standing up all the time.
If you need any more info just ask
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to lachie_778)
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RE: Hey, i'm new - 10/17/2005 10:55:57 PM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Thanks heaps!
With the shoulder press, will this make my shoulders bulk up? I am asking this because my shoulders are REALLY boney. You can see the bones in my shoulders when I am wearing a shirt and it is just annoying. One of my many goals from body building is to get big shoulders.
Do you think I should get a bench press set? A friend of mine said he could give it to me for $50 Australian coz he is getting a new home gym. Should I get this? My house wouldn't have much room for it though, which would be a problem, so is there anyway to make it fit?
EDIT: I don't know if this will help but, I ride to and from school everyday which is about 3.5k's one way, I have one ice hockey training session and I also have 2 karate 1 1/2 hour classes on Wednesday and Monday.
Thanks for the help
< Message edited by lachie_778 -- 10/18/2005 3:18:27 AM >
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to twistedlink)
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RE: Hey, i'm new - 10/18/2005 3:27:40 AM
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evilinside
Posts: 22
Joined: 6/2/2004
Status: offline
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Whats Up lachie_778 I was in the same boat as you. I'l only an inch shorter than you. I used to weigh less than you also. I split up the body as such: I do back and biceps, Chest and Triceps, Legs, and then shoulders I also through in just arms biceps and triceps. I switch up the exercises quite often to keep my body from adapting. One thing to remeber when it comes to body building if you do what you've always done you get what you've always gotten. A gym membership is good idea. If you really want to buildup them shoulders what works for me is some times I do pre-exhaustion and some times not. Meaning I do several variations of lateral raises.
1st buterfly raises holding the weights with elbows bent and dumbells together infront of you raise your elbows and resturn to start.
do this exercise is to failure. put those down pick up smaller set and so on till you run out of weight and can't do Any more shoot for 50+ reps.
do all of them to failure.
2nd in the same manner side raises hold dumbells in front of you wilt strait arms lift up to the sides. go to failure and drop weight just like the first one.
3rd front lateral raises hold dumbells to your sides lift straight out in front of you to shoulder level alternating. once again drop weight and goto failure.
4th bent over lateral raises. bend at the waist hold weights hanging towards the floor. slightly bend elbow and pull the weight out and back. drop weight to failure.
5th barbell or smith machine raises. get a barbell don't overload it. hold onto in about 6 inches apart. raise weight up to peck level. do 3 sets of these to failure.
Now that your warmed up. Jk
your ready for some light-medium weight military presses. Do 3 sets and go home.
Remember your shoulders will grow but only if you have a good diet. For someone like you I reccomend hitting lots of carbs and protien.
This method of train would be refered to as pre-exhaustion. You can switch it around and do military press first as well. I do that as well. I also do alternating shoulder press which is kinda wierd. using dumbells alternate. this makes the exercise harder you have to slow down.
I went from 146lbs to 194lbs.
I went from having 12 inch arms to 16
well one is 16 the other is 15.5 lol
drives me nuts.
which is great but most of my uniforms do fit anymore lol.
I'm hoping to hit 200lbs thats my goal. You'll get there if you balance training diet and whatever else you do. I assume you goto school.
Speaking of which does your school have a Gym?
One other thing is don't draw out your workouts I try to get in and out 45-80 minutes tops. Hell I can do my leg work out in 20 mins but I can barely walk when I leave.
One other thing get 7-8 hours of sleep cause thats when you grow. Eat something high in protien right before bed. I also reccomned eating 5+ times a day. Keeps the body from fasting.
sorry one more thing lol What works for one person may not work for you. Body bulding is sometimes trial and error. Mucsle mags don't have all the answers but you can pull ideas out of them. Alot of those dude are on roids. I'm natural.
Hope that helps
From one hard gainer to another
peace.
(in reply to lachie_778)
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RE: Hey, i'm new - 10/18/2005 3:55:38 AM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Yeah, I wanna do this all natural.
I would join a gym, but you have to be atleast 15 or 16 to join gyms near me and they cost alot (I have to fund this myself) and the school one isn't open after school. It's also really hard to get weights to because I have no room left in my house for anything, so I can't get that benchpress set from my friend for $50 which is a dissapointmant. Food is another problem. My family doesn't really support me that much, they say it'l stun my growth and all that crap, so they don't want to fund ANY of it and I don't think 7-11 sell protein bars/shakes, but correct me if I am wrong.
How much do gym memberships cost anyway? I really want to become bulky and strong, but I lack money!!! I just wish I was older, then I could get a part time job and could fund most of it, but oh well, I guess I will just have to stick to dumbells until I am old enough and can afford to go to a gym.
Sorry for bitching about my life.
EDIT: Will the karate, riding my bike 6-7km to and from school and ice hockey effect my ability to body build?
Also, if you look in the critique my training forum, you will see my routine, can you tell me if it is alright? Should I start taking stuff to make me gain weight coz as I said before, my shoulders are tiny and boney. If I took stuff to make me gain weight, would it help my shoulders coz they are lacking fat/muscle, or would it just put it in my gut? Can you recommend and brands/manufactorers? I will post up a few pics in a few days to show you my lack of muscle.
Thanks for the help and advice, keep it coming
< Message edited by lachie_778 -- 10/19/2005 12:18:21 AM >
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to evilinside)
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RE: Hey, i'm new - 10/21/2005 6:50:50 AM
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julz
Posts: 8
Joined: 10/21/2005
Status: offline
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G'day all, I'm brand new to these forums but have been exercising for about two months now, just doing little things like push ups, situps, a few arm curls (is that what they're called?) and some benching. I also ride my bike about 15km per week (not pushing too hard) and have recently started boxing training once a week.
I am a scrawny kid, 16 years old and 56kg and am hoping to build myself up over the summer and actually have some strength in me by the next year. From the exercises I have been doing I have noticed a considerable difference in what I can lift and in my appearance, however I have no set routine at the moment, rather I just go and lift whenever I feel like it.
What I hope is to be able to lift more weight than i currently can, to weigh more and to look better (toned, 6 pack, etc). At home I have access to a bench press with all the weights I need as well as my bike, a pool and a 'perfect gym'. I have read various other threads here about training timetables but none of them seem to suit my needs/focus on what I need.
Could you guys please assist me in creating a timetable for a one week cycle that will help me to tone/strengthen my abs and upper body? I am not extremely concerned about my legs but have read that it is important to work on them as well, so I guess this should be included as well? I have included below my basic weekas well as the exercises I currently do.
- Monday:
- Morning-100 crunches (40 front, 30 on each side), 20 push ups, 40 arm curls (5ish kg)
- Afternoon-boxing training
- Tuesday:
- Morning-As on Monday
- Afternoon-free
- Wednesday:
- Morning-As on Monday
- Afternoon-8 to 10 km bike riding (work), then free
- Thursday:
- Morning-As on Monday
- Afternoon-Free
- Friday:
- Morning-As on Monday
- Afternoon-8 to 10 km bike riding (work), then free
- Saturday:
- Morning-As on Monday
- Afternoon-Free
- Sunday:
- Morning-As on Monday
- Afternoon-Free
I would greatly appreciate any help provided, so thanks in advance. Also, if you reccomend an exercise, please write the full name so that I can look it up and learn it properly.
Thanks again and I am sorry for my long post and rambling,
Julz
_____________________________
Age: 16
Weight: 56kg (123.5lb)
Height: ~6'
Flat Bench: 27kg--10reps-Not to fatigue(should fix)
Goals: Weigh 65+, bench 40kg+, build up entire body, increase endurance
(in reply to lachie_778)
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RE: Hey, i'm new - 10/21/2005 8:18:13 AM
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normangerman
Posts: 49
Joined: 12/16/2004
Status: offline
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quote:
ORIGINAL: lachie_778
Yeah, I wanna do this all natural.
I would join a gym, but you have to be atleast 15 or 16 to join gyms near me and they cost alot (I have to fund this myself) and the school one isn't open after school. It's also really hard to get weights to because I have no room left in my house for anything, so I can't get that benchpress set from my friend for $50 which is a dissapointmant. Food is another problem. My family doesn't really support me that much, they say it'l stun my growth and all that crap, so they don't want to fund ANY of it and I don't think 7-11 sell protein bars/shakes, but correct me if I am wrong.
How much do gym memberships cost anyway? I really want to become bulky and strong, but I lack money!!! I just wish I was older, then I could get a part time job and could fund most of it, but oh well, I guess I will just have to stick to dumbells until I am old enough and can afford to go to a gym.
Sorry for bitching about my life.
EDIT: Will the karate, riding my bike 6-7km to and from school and ice hockey effect my ability to body build?
Also, if you look in the critique my training forum, you will see my routine, can you tell me if it is alright? Should I start taking stuff to make me gain weight coz as I said before, my shoulders are tiny and boney. If I took stuff to make me gain weight, would it help my shoulders coz they are lacking fat/muscle, or would it just put it in my gut? Can you recommend and brands/manufactorers? I will post up a few pics in a few days to show you my lack of muscle.
Thanks for the help and advice, keep it coming
I'm having trouble finding protein bars as well, so I just eat the Nutrigrain Bars, which have heaps of carbos. Hope that helped.
(in reply to lachie_778)
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RE: Hey, i'm new - 10/21/2005 9:00:59 AM
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twistedlink
Posts: 3116
Joined: 5/31/2005
Status: offline
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quote:
My family doesn't really support me that much, they say it'l stun my growth and all that crap
Urban myth, weights do not stunt your growth, unless done at an extremely young age like 8 and they bodybuild like professionals do, working out everyday etc.
And in any case, i don't think you have to worry about stunting your growth, considering youre 6'1" anyway
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to normangerman)
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RE: Hey, i'm new - 10/21/2005 7:44:16 PM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Go to http://www.exrx.net/Lists/Directory.html and look at all the exercises they have there. It also has little vids to demonstrate.
What I think you should do with the crunches/situps is what 8pack has written and that is do 2 sets of 30 crunches and 2 sets of 30 sit ups. Obviously you can do more if you want.
What do you want from the training?
As far as basic principals go, if you wan't:
Strength: 4 sets of 5-8 reps, with very high intensity
Hypertrophy (looks big): 3 sets of 8-12 reps, with high intensity
and finally, Endurance: 3 sets of 15+ reps, with low intensity.
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to julz)
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RE: Hey, i'm new - 10/21/2005 10:57:31 PM
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julz
Posts: 8
Joined: 10/21/2005
Status: offline
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Thanks Lachie,
I'll have another look at 8packs posts (do you mean the one about perfect abs?).
Yeah, I am looking to go for strength from the training but also really want to put on weight and show it, eg. actually look strong as well.
I'll check out that site and start doing some trainign as soon as possible.
The only thing I'm still not sure about is how often I should be training, a lot of sites say no more than three times per week but other people seem to train every day, should I do maybe weights every second day and running, swimming on the others?
Also I read somewhere that it is important to mix up your training, so should I try to get in two strengh and two hypertrophey per week with one endurance?
Thanks for the fast reply and I will keep you posted if anything comes up.
---Julz
_____________________________
Age: 16
Weight: 56kg (123.5lb)
Height: ~6'
Flat Bench: 27kg--10reps-Not to fatigue(should fix)
Goals: Weigh 65+, bench 40kg+, build up entire body, increase endurance
(in reply to lachie_778)
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RE: Hey, i'm new - 10/21/2005 11:12:51 PM
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julz
Posts: 8
Joined: 10/21/2005
Status: offline
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----Sorry for the double post, my browser won't let any of the javascript links work. can a mod fix this post please?---
actually, endurance would also come from just the other two types of training wouldn't it, just not as quickly or as much? maybe i should just have 2 weeks of hypertrophey and strength and one week of ebdurance, then repeat. how does that sound? thanks again,
julz
(in reply to julz)
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RE: Hey, i'm new - 10/22/2005 2:06:34 AM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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You might want to do different parts of the body on certain days, like do chest on modnays, abs on tuesdays, arms on wednesdays, and just repeat that routine and have a reast on sunday.
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to julz)
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RE: Hey, i'm new - 10/22/2005 2:33:55 AM
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julz
Posts: 8
Joined: 10/21/2005
Status: offline
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ok, i got one schedule drafted but is there a big difference between strength and hypertrophy training? if strength still gives good visible results, i might ditch the hypertrophy.
sorry about these big posts, my browser doesn't like these forums very much and my host wount let me put up the txt file properly
please post your suggestions
julz
Weights Training
Morning exercises: • Crunches-2x30 • Sit ups-2x30 • Push ups-1x20 • Dumbbell curls-1x20
Monday: Weights rest
*Morning: Morning exercises
*Afternoon: Boxing
Tuesday: Stegngth (Shoulders, Upper Arms, Forearms, Back)
*Morning: Morning exercises
*Afternoon: ♣Dumbbell shoulder press----------------4x6---------(Shoulders)
♣Dumbbell lying triceps extension------4x6---------(Triceps)
♣Barbell curl-------------------------------4x6---------(Biceps)
♣Barbell reverse curl---------------------4x6---------(Forearm)
♣Dumbbell bent-over-row-----------------4x6---------(Back)
♣Weighted decline crunches------------3x8
♣Cable crunches---------------------------3x8
♣Weighted straight leg raise-------------3x8
Wednesday: Weights rest
*Morning: Morning exercises
*Afternoon: Bike, Run/Swim
Thursday: Hypertrophy (Shoulders, Upper Arms, Forearms, Back)
*Morning: Morning exercises
*Afternoon: ♣Dumbbell shoulder press----------------3x10-------(Shoulders)
♣Dumbbell lying triceps extension------3x10-------(Triceps)
♣Barbell curl------------------------------3x10-------(Biceps)
♣Barbell reverse curl---------------------3x10-------(Forearm)
♣Dumbbell bent-over-row----------------3x10-------(Back)
♣Weighted decline crunches------------3x8
♣Cable crunches--------------------------3x8
♣Weighted straight leg raise------------3x8
Friday: Weights rest
*Morning: Morning exercises
*Afternoon: Bike, Run/Swim
Saturday: Strength (Chest, Waist, Hips, Thighs, Calves)
*Morning: Morning exercises
*Afternoon: ♣Barbell bench press-------------------4x6--------(Chest)
♣Barbell incline bench press----------4x6--------(Chest)
♣Barbell incline shoulder raise-------4x6--------(Chest)
♣Dumbbell side bend--------------------4x6--------(Waist)
♣Dumbbell step up(far step)------------4x6--------(Gluteals)
♣Dumbbell step up(close step)---------4x6--------(Quads)
♣Barbell standing leg calf raise-------4x6--------(Calf)
♣Weighted decline crunches----------3x8
♣Cable crunches------------------------3x8
♣Weighted straight leg raise----------3x8
Sunday: Hypertrophy (Chest, Waist, Hips, Thighs, Calves)
*Morning: Morning exercises
*Afternoon: ♣Barbell bench press-------------------3x10-------(Chest)
♣Barbell incline bench press----------3x10-------(Chest)
♣Barbell incline shoulder raise-------3x10-------(Chest)
♣Dumbbell side bend--------------------3x10-------(Waist)
♣Dumbbell step up(far step)-----------3x10-------(Gluteals)
♣Dumbbell step up(close step)---------3x10-------(Quads)
♣Barbell standing leg calf raise------3x10-------(Calf)
♣Weighted decline crunches----------3x8
♣Cable crunches-------------------------3x8
♣Weighted straight leg raise-----------3x8
_____________________________
Age: 16
Weight: 56kg (123.5lb)
Height: ~6'
Flat Bench: 27kg--10reps-Not to fatigue(should fix)
Goals: Weigh 65+, bench 40kg+, build up entire body, increase endurance
(in reply to lachie_778)
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RE: Hey, i'm new - 10/22/2005 3:54:42 AM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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I'm not too sure about the difference between strength and hypertrophy, because I have only been working out for a week, but when I finish about 5-6 weeks of strength training, I might try hypertrophy.
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to julz)
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RE: Hey, i'm new - 10/22/2005 5:25:36 AM
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julz
Posts: 8
Joined: 10/21/2005
Status: offline
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ok, i might do that as well, just strength for 4-5 weeks, the hypertrophry for 4-5 weeks. i just started then with the strength and really enjoyed it. one question, after i finish working out, should i be ABSOLUTELY stuffed, or just tired? because i did the exercise for saturday in the order they are listed and when lifting 27kg (4s, 6r) i was pretty tired but not fatigued. should i add a bit more weight to make it an even bigger burn?
thanks, julz
(in reply to lachie_778)
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RE: Hey, i'm new - 10/22/2005 5:00:24 PM
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lachie_778
Posts: 60
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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I don't really know, but you should be pretty tired, but not to the point where you can't move your arms.
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to julz)
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