Weight Training

barton6435
barton6435 Posts: 23 Member
in Fitness and Exercise
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 :)

Replies

  • rick_po
    rick_po Posts: 449 Member
    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.
  • beaches222
    beaches222 Posts: 437 Member
    bump
  • ForeverSunshine23
    ForeverSunshine23 Posts: 21
    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/#/home
  • barton6435
    barton6435 Posts: 23 Member
    Thanks I'll go look at the recommended places
  • purpleleopard76
    purpleleopard76 Posts: 77 Member
    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:
  • barton6435
    barton6435 Posts: 23 Member
    On another note how much protein is enough?
  • steve0820
    steve0820 Posts: 510 Member
    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.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    On another note how much protein is enough?

    actually the consensus is 1gram per pound of LBM or 0.8grams per pound of bodyweight.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    StrongLifts is a good place to start.

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