Next step: Full body dumbell routines / basic barbell?

Smuterella
Smuterella Posts: 1,623 Member
in Fitness and Exercise
Hello

I'd like some advice / input.

So, I'm coming to the end of Chalean Extreme and have really enjoyed it. Whilst my ultimate aim is to start the Stronglifts 5x5 programme I am still fairly weak (still bicep curling at around 12lbs and failing at 8 reps weak) and so want to increase my strength at home before braving the wilds of the "man section" at the gym.

As such I was wondering what the best option would be. Either carrying on with the dumbells and finding a good full body weekly routine and keep going until I max the dumbells out OR/ get a cheapish barbell and start barbell lifts at home (note - i have no room for a bench / squat rack and no spotter so safety is an issue).

Any ideas?

Edit: am also considering P90X but I'm not sure I can dedicate that many nights a week to exercise as I have two jobs, one of which occupies a few evenings.

Replies

  • jaxdiablo
    jaxdiablo Posts: 580
    Let me find the full body dumbbell work out I use, I'll edit my post in a minute when I find it. It's really good.
  • blazergrad
    blazergrad Posts: 603 Member
    You can do more with dumbbells that you can with a barbell.... such as shoulder presses (which you could do with a barbell too), tricep extensions, side lateral raises, hammer curls and on and on. I'd say stick with the dumbbells for now.
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    Go for the StrongLifts routine! At the very least, try it out. It doesn't do curls or anything like that, so even though the weights might seem daunting, you're using more/larger muscle groups and can probably handle it.

    If that really doesn't work for you, check out New Rules of Lifting for Women. I think it starts at lower weights, which might work better for you. I've seen a number of women do phase 1 of New Rules, then switch to StrongLifts, so that might be a good option.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    I advise that you stop pu55yfooting around and just start StrongLifts. 5 reps of the naked bar is unlikely to be too much for you to handle. To begin with, do one set and see how you feel. If you feel you can do another, then do so. When you fail to make 5 reps on any set for the first time, stop there. Next time you go back, push yourself to get more than you did before. If you feel comfortable with the movements, push yourself to get a few reps from every set, even if you can't get all 5 reps. In a very short time, you'll be adding plates to the bar and looking forward to your next lifting session every time.

    Edit: Seriously? "pu55yfooting" is a censored word. I hate this site.
  • Smuterella
    Smuterella Posts: 1,623 Member
    OK, I thought all these barbell programmes were with an Olympic naked bar, which at 45lbs seems a lot to me right now. Maybe it isn't...hmmm.
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    OK, I thought all these barbell programmes were with an Olympic naked bar, which at 45lbs seems a lot to me right now. Maybe it isn't...hmmm.

    They generally recommend an Oly bar (and the weights they have you do are bar + weights = listed weight, so it ultimately doesn't matter once you're beyond a naked bar). Like I said, though, it's not like you're doing one-armed curls with it. You're doing squats, deadlifts, presses, etc, which use several (and several large) muscle groups, making the Oly bar a whole lot less intimidating.

    If you have a pet that you buy big bags of food for, or you have a toddler, then you can already do most of the exercises, and at the starting weight, in StrongLifts, at least (I'm not familiar with Starting Strength, but I'd ventue to guess the same holds true for it, too).
  • Shfiftyfive
    Shfiftyfive Posts: 261
    OK, I thought all these barbell programmes were with an Olympic naked bar, which at 45lbs seems a lot to me right now. Maybe it isn't...hmmm.

    Most gyms only have a 45lb. oly bar, but some have smaller bars. There are bars as low as 15lb. iirc. If you need to search around for gyms with this type of equipment, do so, but don't let fear of the "man section" stop you.
  • js370
    js370 Posts: 140
    If you plan on starting stronglifts, then you should go ahead and start on it. If you can't lift a 45lb bar, then start with lower weight. Either with a small bar or a bar with afixed weights. Frankly, you will most likely be able to handle the oly bar on everything but overhead. I would recommend that if you are not doing any squats yet, to use your body weight a couple of times.
  • Smuterella
    Smuterella Posts: 1,623 Member
    I'm not sure if it is different here but I cannot seem to find a gym with an Olympic bar anywhere, not in my price range at least, hah!

    Cheapo vinyl weights abound in East London. :-)

    I guess I could start with a lighter bar and switch to an Olympic bar when I can both find one and lift it. Heh.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    The oly bar is preferred largely because the diameter is considered ideal for serious lifting. For starting out, lift whatever you've got. You'll soon know whether or not it's important to you to change what you're using.
  • Shfiftyfive
    Shfiftyfive Posts: 261
    http://www.powerliftingwatch.com/gyms

    I know people get put off when it says "powerlifting" gym, but usually these are the ones with a better array of equipment and most are pretty accepting of people new to lifting and looking to start.

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