Weight Training
barton6435
Posts: 23 Member
Hi All
Now i've lost nearly 3st i want to start trying to bulk out muscle wise. Problem is I have no idea what i'm doing. Obviously i know i could pick up some weights and start doing reps but i'm sure theres more too it.
All I have is dumbbells and my own body weight, what should i do a mix of all areas daily or different specified targeted areas on set days, Arms, legs , chest etc etc.
Also if anyone as any link to sites where i can find different workouts, cause after bicep curls I'm lost.
Many Thanks for anyone who helps and any advice given
Might ad i dont want to turn into Arnie or anything just get some definition and bulk up as i know have dog boobs and twiglet arms
Now i've lost nearly 3st i want to start trying to bulk out muscle wise. Problem is I have no idea what i'm doing. Obviously i know i could pick up some weights and start doing reps but i'm sure theres more too it.
All I have is dumbbells and my own body weight, what should i do a mix of all areas daily or different specified targeted areas on set days, Arms, legs , chest etc etc.
Also if anyone as any link to sites where i can find different workouts, cause after bicep curls I'm lost.
Many Thanks for anyone who helps and any advice given
Might ad i dont want to turn into Arnie or anything just get some definition and bulk up as i know have dog boobs and twiglet arms
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Replies
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If you don't know what you're doing pick a proven beginner strength program and follow it to the letter.
You Are Your Own Gym is a good body weight program.
all-pro beginner is a free weight program that adapts to dumbbells pretty well.0 -
bump0
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You could start with your own body weight and progressively move into weights. It's best to work a few body parts at a time twice a week for example. You can do chest, back, and arms Monday and Wednesday, then butt, thighs and calves Tuesday and Thursday. When weight training it is important to give the muscles time to recover which is why you should never work the same muscles two days in a row. Make sure you increase your protein intake too. Protein rebuilds the muscles and helps them grow. You Tube is a great place to find beginner weight training workouts. Also Nowloss.com is a great place to find free workouts, and weight training advice. Copy and Paste: http://www.nowloss.com/#/home0
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Thanks I'll go look at the recommended places0
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I like http://www.bodybuilding.com/ and www.fitocracy.com which are both free but remember to gain muscle you need to eat more as it's difficult to build muscle while in a calorie deficit so will need to adjust your diet accordingly.
There is lots of great advice on these sites. Good luck with your goals :happy:0 -
On another note how much protein is enough?0
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On another note how much protein is enough?
There are many programs out there for a progressive resistance based training. Resistance is resistance, so it's up to you really, and what you have access to.
Stronglifts
Starting Strength
ICT
bodybuilding.com
Nerd Fitness bodyweight routines
ect....
For protein, the consensus is usually around 0.8-1g per 1lbs bodyweight.0 -
On another note how much protein is enough?
actually the consensus is 1gram per pound of LBM or 0.8grams per pound of bodyweight.0 -
StrongLifts is a good place to start.0
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