work out at home
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work out at home - 5/24/2006 3:08:38 AM
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milkybarkid
Posts: 11
Joined: 5/22/2006
Status: offline
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Hi all im new to body building im 6 ft and only 10 1/2 stone imm 1 of them people that can eat for england and not put any weight on .
Im 26 years old running a home and family and havent fount time to go to a gym yet.
I realy dont know what to expect when i go to a gym bit embarresed to tell you the truth . I work 12 hr shifts monday to friday so life is a bit of a rush
But any ways i have dumbells and bar with weights at home im currently trying to work out every other day currently doing
Dumbells
alternate front arm raise ,upright rows ,alternate curls ,side raise ,alternate sholder press,Lunges ,seated tricep extention,bent over rear arm raise ,dumbell press + flys flat
Barbell
Front raise ,arm curl revers grip, arm curl standard ,upright rows ,squats,lunges ,shoulder press, bench press
i do about 8 reps of each exercise sometimes more all im looking to do is enhance my body i have seen a small diference in the three weeks can i acheive more with what im doing ? and any advice would be great .
im currently trying to up my diet more eating loads of tuna chicken eggs ect im using whey and also just finnished my load up on creatine . thanks in advance michael
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RE: work out at home - 5/24/2006 10:54:18 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Welcome to DB-
I work out at home, and at a little gym we have set up at work, so I know where you're coming from. There are plenty of things you can do with your sort of setup, it's just a matter of approaching them a little differently to increase your results.
First things first though- To find out how many calories your body really needs to grow, check out this link-
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm
Use the info there to figure out your daily caloric needs. Then, to gain mass, add 400-500 calories. To lose fat, minus the same amount. Even the highest of metabolisms has a breaking point, we'll get you gaining weight in no time on the right diet.
On to the training-
It's a good idea to work one or two muscle groups a day, no more. The muscle groups are usually broken down like this- I'll add in a nice workout for each too.
Monday- Chest
Flat bench, incline bench, decline bench
Tuesday- Legs
Squats, stiff leg deadlifts, calf raises
Wednesday- Shoulders
Standing military presses, side lateral raises, shrugs
Thursday- Back
Deadlifts, pullups, bent over rows
Friday- Biceps and triceps
Standing barbell curls, alternating dumbbell curls, reverse curls
Close grip bench press, skullcrushers, dumbbell kickbacks
Sat/Sun- Rest
For each exercise, do three sets of eight to ten reps or so- That is, use an amount of weight that you can only do ten reps with good form on the first set. If you can lift it more than ten times with good form, the weight's too light. By the time you get to the second and third sets, you might not be able to lift it ten times anymore- But that's why we allow ourselves a couple of lower reps in our rep ranges.
Do a couple of light warm up sets before each muscle group's workout- Two sets of ten reps, with a light weight to get the blood flowing.
Rest two minutes between each set.
Following a routine like this, and a proper diet with the right amount of calories, will definitely increase your results.
(in reply to milkybarkid)
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RE: work out at home - 5/24/2006 2:34:24 PM
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milkybarkid
Posts: 11
Joined: 5/22/2006
Status: offline
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Thanks for the reply and all the good info im gonna start following that schedual right away and find out the calories i need and sort my diet out thanks again ill keep you posted on how things go 
(in reply to cpl)
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RE: work out at home - 5/31/2006 11:58:56 AM
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milkybarkid
Posts: 11
Joined: 5/22/2006
Status: offline
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Just a quick update on how things are going
Things are great i bought a new bench for the back room and im realy enjoying my work outs .
Just finished the 3rd day of the routine shoulders i added some crunches and leg raises in there at the end just to add a bit in the abbs area felt real good too .
I was a little disapionted after monday Chest day cos i realy felt like i could do more but decided i shouldnt over do it ,Have a little paitents cos im no expert .
Did the legs on tuesday after reading and watching videos on the net making sure i do the lifts in the proper manner i was great after the workout did enough weight till i got that shaking feeling could walk too but boy did i feal it when i got up today think i worked muscles real well thing is i play footy 3 times a week and never felt aches like that before .
The mrs has also helped out printed all the right foods i should eat and shes making sure i get them .
but alls good thanks again cpl best thing i did was come on this forum looking forward to back day .
(in reply to milkybarkid)
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RE: work out at home - 5/31/2006 2:29:30 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Glad to hear it!
Don't worry too much about the leg muscles hurting- Once your body gets used to the workout, you probably won't even feel it that much the next day. Personally, I don't really get sore the next day anymore- But I still get gains by sticking to the proper workout, diet and rest plan.
Definitely a good move, not doing more with the chest workout. Sometimes it can feel like you can keep going, but as long as you've challenged the muscle with the right amount of weight for your rep ranges, number of sets and excercises, you've done your job. The workout's over.
(in reply to milkybarkid)
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[Deleted] - 6/1/2006 4:18:03 PM
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Deleted User
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[Deleted by Admins]
(in reply to milkybarkid)
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RE: work out at home - 6/23/2006 2:52:41 AM
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milkybarkid
Posts: 11
Joined: 5/22/2006
Status: offline
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well think im doing things right got my self on the scales last night and again this morning gone from 10 1/2 stone to 11 stone thats 1/2 a stone in a month im well happy and im pretty sure it aint all fat heheheh my partner has noticed im bigger in the arms and pecs are better
(in reply to cpl)
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