Working out advice

Hey all, does anybody have any suggestions for workouts that don't include any/minimal equipment?

I've got some basic shit like dumbbells, a sit up thing that goes under the door to help you do sit ups, plenty of space, and a treadmill. However, I'm mainly trying to build a little bit of muscle (obviously nothing serious given the lack of equipment) so the treadmill isn't of much use to me (I'm fine with my body fat, and my legs are already unproportionally strong)

Anything helps, thanks. Also looking for foods that are good to eat for building muscle and what types of foods to try to avoid.

 

Protein is always good for muscle regeneration. Most people will consume protein before, and after there workout. This could range from a simple chocolate milk, to some tuna, to Creatine.

How heavy are your dumb-bells? How many do you have?

 

I've got two 5 lb and two 10 lb cast iron or whatever ones, and two bars and clips with weights to put 30 lbs on each. Currently maxing out at about 25 lb curls, 5-8 reps depending on how far I am feeling like pushing myself. (yeah I know, not much but we've all gotta start somewhere haha)

I wanted to try creatine but I heard it's really bad for you and makes you retain a lot of water weight.

 

The two dumbbells aren't very heavy =,= Are you saying you have a barbell, capable of putting 60lb on in total? If so, you could use that for numerous things.

Barbell curls for biceps.
Upright rows for Shoulders/Deltoids.
For triceps, it would be better to have a heavier dumbbell, preferably 40lb.

Take it properly and it's fine. But, considering the amount you'll be doing, just stick to natural products. Eggs, a chocolate milk, some tuna etc.

 

No, they are dumbbells. I plan on getting a barbell and some weights for that in the future but right now I'm limited to just the dumbbells. Meh yeah I know 30 lb curls aren't exactly pro or anything but I'm not trying to be super buff or anything lol. I don't see myself ever getting to the point where a 60 lb curl is going to be useful to me lol

 

I'd strongly recommend getting the barbell. 2x 30lb and 2x 15-20lb would be good. (Weights that is that can be stacked on)

Try doing some hammer curls, then, alternating at the end with normal bicep curls. Also, try some dumbbell flies, they are extremely good. Also, with your triceps I forgot what the exercise is called, but, you hold you dumbbell with two hands behind your neck, and lower it down to a pint (you'll know when that point is), then, push it back up and lock your arms, then repeat.

 

Alright sweet, I'll probably be able to get a barbell pretty soon, few weeks max. And thanks for those exercises, pretty much exactly what I was looking for. Also that last one I'd probably need to see a video or something, your description has me kind of confused lol

 

Yea, it's hard to articulate.

Sorta like this - http://www.bodybuilding.com/exercises/detail/view/name/cable-rope-overhead-triceps-extension

But, without the resistant rope, and instead, the dumbbell.

 

Ahh, yeah that's kind of how I imagined it, I just didn't want to do it wrong like a tard. Thanks again!

 

If you want to build your upper body, do a lot of push ups, as many as you can, and buy your self one of diz to do pull ups


Pre work out:


After Work out:


To see results fast, create body confusion, never repeat the same routine for more than 2 weeks, always try something different. Try different hours to do exercises don't get your body used to the same routine. Below are some pictures of different push ups you can do.







Dumbbell Shoulders:


Do biceps too with your dumbbell.

I did this for 3 months and the results were great, however i stopped working out, i just play basketball 4 days a week as i don't feel like working out i like my body the way it's right now, my cousin did this for 2 years and he's strong as hell. P90X works too search for it.

This is my recommendation to work your upper body at home, if you wanna learn more go to bodybuilding dot com, they have diet plans and picture/videos for every work out.

 

Ehhh, you're really better off just joining a gym. With your current weights the only thing you can really do is lateral raises. Just join a gym or buy a LOT more home equipment.

 

^^ If you're able to waste money on a pre-workout, you should be able to purchase a gym membership.

Unless you have freak genetics, you won't get very far with push-ups, crunches and pull-ups so I'm sure every would agree with finding a gym.

Go to http://bodybuilding.com and check out the forums, read the stickies and study the simple concepts of nutrition and muscle building. It's really simple as long as you don't cheat often.

 

I Would purchase a gym membership, if you don't want to go thru the hastle to get the appropriate equipment.

 

NO Xplod is very out of date, and price per serving wise, Creatine is very effective. Unlike Malakadang said, Creatine is NOT a protein. It allows more water to remain in your muscles and help in protein synthesis. I buy a 250serving tub for $25. Its just a small spoonful a day.

 

hey honestly i dont feel like posting everything here, ive been working out for about 2 years...and i recently stopped so i can continue on to being an MMA Fighter, I have a picture of my results in the "faces of sythe" sticky in the "general and off/topic section" and since then ive become ripped. if you have any questions what so ever just shoot me a pm and ill tell u everything u need to know. I was going to be a personal trainer but i decided to be a fighter instead, so dont believe everything u hear ^ not saying there lying but ppl have diff view points.

 

Hey man! I have been working out for several years and have learned from my mistakes, first off a gym membership would be very helpfull and begin a program like 5x5 with compound excercises which are great for noob gains. Try and reach 500+ your maintanence cal for the day which will see you putting weight(bulking) for example my bulking cal is 3100.

As for marco nutrients at the moment i am using 40/40/20 carb/protein/fat, a good calc is fit day. Don't be expecting it all to come together in a few weeks, it is going to take awhile!

Malakadang said chocolate milk is a good sauce of protein which is a bit mis leading some chocolate milk contains 60% of RDI of sugar per drink.

Any more questions feel free to message me

 

I've briefly read through the thread and I've got a few things to say. There are lots of exercises you can do with minimal equipment.

First, there is no need to buy NO-XPLODE. It will not aid in muscle growth or repair, it simply gives you more energy during your workout (a cup of coffee pre-workout has the same effects). Furthermore, it is very bad for your liver and it is expensive. At your current state, there is no need. Don't buy it.

Second, I would recommend buying a EZ bar instead of a barbell. Curling with a barbell is bad for your wrists and can seriously injure them when getting into heavier weights. Also, EZ bars work better for isolation exercises (you want big biceps when you flex? get an EZ bar).

Third, bodybuilding.com has an amazing list of exercises you can do with minimal equipment. Try searching for some exercises and put a routine together. If you need some help, post back and I'll help you.

Answer these questions: What is your weight/height/age? What does your diet look like? How motivated are you? What is your goal (e.g. muscle building, loosing stomach fat, gaining weight, etc)? What is your budget? Taking a picture of your body and posting it would also be helpful.

 

If you want a preworkout get Jack3d.

If you want to take creatine make sure to drink lots of water. Water weight isn't a bad side effect.. it goes away when you stop taking creatine.

Get your protein in.

 

Bulking up is one thing, I find working on your core is very crucial to working out. Also another big thing in my opinion is running. If you can't run start out with walking, and remember if your not running or walking for at least 30 minutes it's not a true work out. I would also agree with everyone else on the gym membership, though i'm not to big on creatine, I usually just try and get as much protein through a protein fixed diet.

Edit: Another thing to, when working on your core, don't slouch!

 

How's the working out going, Ivy Bridge?