Workout Tips Please!!!

Im getting back into the regular routine or working out, so I can tone up and get back to my peak physical shape, and then some. Ive noticed that I could really use some work on my core muscles (besides abs), such as my Obliques, Lower Back, and Upper Back, as well as my Lats. I only have a set of dumbells with interchangeable weights (usually 20-25 lbs each), and a "W" shaped bar, primarily used for Bicep Curls (Plenty of wieghts to add onto it). I also have some other items I sometimes use, like a bench, and a regular old chair to do dips on.Would anybody be able to give me any tips on what kind of excercisesI coulddo to improve these parts of my Body, given the materials that I have at my disposal? I would greatly appreciate it. And please,IF YOU DO NOT KNOW, PLEASE SPARE ME THE TIME, AND DONT BOTHER TO ANSWER WITH SOMETHING OBVIOUSLY USELESS, such as suggesting that I buy a "Total Gym" (Im Poor), or anything not directly related to this topic...Anyways, thank you.

find a way to do pullups... if they get too easy, put some of those weights in a backpack and do them,

If you want to work oncore musclesput some of those weights for your dumbells on your stomach and then do situps. I got a really awesome top of the line weight machine thing with a bunch of inheritence I got. I love it. I'm actually not that fit, but I still use it all the time, and have for too years now. Its just fun to lift those metal bars. :)

magnax1

You should definitely get yourself a Total Gym. Get a full body workout in the comfort of you own home!

Push up's are a good help for Chest, Back and Arm's You can have various hand stances. The further out you have your hands (and not way to far so that you can't actually push yourself up helps the back and arms, and closer together helps your triceps and chest. do about 20 reps take a 30 second break do another 20 reps take a minute after that because your body will now struggle a bit if you haven't been doing pushups for a while, then do another 20 then call it a day, don't over do it. You'll fine that you might feel slightly strained in places pending what stance you used to work on. That's all good, and keep doing that for a few week's. If you find your doing the reps well and getting less strained and worn out, do more reps, so up them to 30 et cetera et cetera.

If you really want to get in shape, go to a gym.

Start off with:

Squats (mainly the quads, but the whole body works to stabilise)
Deadlifts (hamstrings, lower back, stabilising)
Benchpress (pecs, stabilising, shoulders if you have incline, you can do this with db too)
Rowing in a cablemachine (lats, biceps... in the beginning you might get exhausted by just gripping)
Shoulder press (shoulders)
Crunches (abs)

Optional:
Bicep brachii curls (bicep b)
French press (tricep b)

If you also do the optional ones, remember to do crunches last.

I don't see any point in focusing on the obligues in such an early stage.

And do it in that order. Atleast two times a week. Remember the 48h break. Also remember to increase weights, and not too much btw. Technique is more important than the weight. You can increase weights by aprox 5% after each session. Also remember to eat right and enough.

My english isn't THAT good, but I'm hoping you understand what I'm writing ;)

If there's anything else, just ask.

check out bodybuilding.com

You can get all your questions answered there whether you are building mass or getting lean

Push up's are a good help for Chest, Back and Arm's You can have various hand stances. The further out you have your hands (and not way to far so that you can't actually push yourself up helps the back and arms, and closer together helps your triceps and chest. do about 20 reps take a 30 second break do another 20 reps take a minute after that because your body will now struggle a bit if you haven't been doing pushups for a while, then do another 20 then call it a day, don't over do it. You'll fine that you might feel slightly strained in places pending what stance you used to work on. That's all good, and keep doing that for a few week's. If you find your doing the reps well and getting less strained and worn out, do more reps, so up them to 30 et cetera et cetera.

The_Good_Critic

Hey thanks guys. All good advice. Ill check out that website bodybuilding.com. Most other sites ive been to kind of jump around the subject while trying to get you to sign up for something. Thanks again.

Is this thread messed up for anyone else? Anyways, just a tip: If you want bigger arms remember than your Triceps are larger than your biceps, so those are very important. Many times i've seen people do barbell curls non stop and complain about lack of growth in their arms when it because they dont do any tricep exercises. For Triceps do Bench Dips, just google them if you don't know what they are. For Biceps barbell curls are really the best. Abs are easy to do as most of the exercises dont require any additional instruments. Oh yeah, if you are working for muscle growth its recommended that you have 40-60 seconds per set. If you are just going for general fitness and staying toned you can have 3min-4min per set.

Also people tell you to do different types of exercises so for instance for Biceps do barbell curls, then hammer curls, then reverse hand grip barbell curls, then dumbell curls and so on and so forth. They say it keeps exercising from getting boring. Personally, I just do the most effective exercises. For my tricep workout I do Bench Dips only. So instead of 3 x 25, I do maybe 9 x 25 Bench Dips. Same goes for Biceps, I do Barbell curls only, just do more sets to make up for the other variations you aren't doing. Some people are against this, but it been working fine for me (Just an ameteaur at home working out, nothing professional) and it means I dont have to spend more money on buying equipment. Just make sure you know which muscles you want to target and which exercises to do.

Also, I suggest you throw in wieght loss exercises into the mix, especially for abs. Many people have rock hard abs, but its all hidden under a lot of blad. Best way (IMO) to lose fat is sprinting. Find about a 50m-100m stretch and sprint for the entire length and then walk double the length. Do this 3 - 5 times on 2 days like tuesday and thursday. You will see great results, and it doesnt take as much time as jogging for hours. Just remember to give it your all when sprinting. Another great way is swimming. I got swimming for 3hrs+ every tuesday, thursday and saturday. Its so much fun just being in the water, that its not really a chore. But if its not for you, then stick to sprinting.

Sorry, cant edit...the thread is all messed up for me :? Anyways, here is another great site: www.shapeshift.com

Is this thread messed up for anyone else? Anyways, just a tip: If you want bigger arms remember than your Triceps are larger than your biceps, so those are very important. Many times i've seen people do barbell curls non stop and complain about lack of growth in their arms when it because they dont do any tricep exercises. For Triceps do Bench Dips, just google them if you don't know what they are. For Biceps barbell curls are really the best. Abs are easy to do as most of the exercises dont require any additional instruments. Oh yeah, if you are working for muscle growth its recommended that you have 40-60 seconds per set. If you are just going for general fitness and staying toned you can have 3min-4min per set.

Also people tell you to do different types of exercises so for instance for Biceps do barbell curls, then hammer curls, then reverse hand grip barbell curls, then dumbell curls and so on and so forth. They say it keeps exercising from getting boring. Personally, I just do the most effective exercises. For my tricep workout I do Bench Dips only. So instead of 3 x 25, I do maybe 9 x 25 Bench Dips. Same goes for Biceps, I do Barbell curls only, just do more sets to make up for the other variations you aren't doing. Some people are against this, but it been working fine for me (Just an ameteaur at home working out, nothing professional) and it means I dont have to spend more money on buying equipment. Just make sure you know which muscles you want to target and which exercises to do.

Also, I suggest you throw in wieght loss exercises into the mix, especially for abs. Many people have rock hard abs, but its all hidden under a lot of blad. Best way (IMO) to lose fat is sprinting. Find about a 50m-100m stretch and sprint for the entire length and then walk double the length. Do this 3 - 5 times on 2 days like tuesday and thursday. You will see great results, and it doesnt take as much time as jogging for hours. Just remember to give it your all when sprinting. Another great way is swimming. I got swimming for 3hrs+ every tuesday, thursday and saturday. Its so much fun just being in the water, that its not really a chore. But if its not for you, then stick to sprinting.

II_Seraphim_II

Hey, thanks a lot. I have heard that doing the same excercises over and over again actualy stunts muscle growth, and the best way is to mix it up as much as you can. Its not only keep you yourself from getting bored, but it keeps your muscles guessing, and stimulates gain. Although, if you have been happy with the progress youve had so far,thenthats fine too.Thanks for the website as well, and yeah...this Thread IS all messed up...I thought it was just me...odd...

[QUOTE="The_Good_Critic"]

Push up's are a good help for Chest, Back and Arm's You can have various hand stances. The further out you have your hands (and not way to far so that you can't actually push yourself up helps the back and arms, and closer together helps your triceps and chest. do about 20 reps take a 30 second break do another 20 reps take a minute after that because your body will now struggle a bit if you haven't been doing pushups for a while, then do another 20 then call it a day, don't over do it. You'll fine that you might feel slightly strained in places pending what stance you used to work on. That's all good, and keep doing that for a few week's. If you find your doing the reps well and getting less strained and worn out, do more reps, so up them to 30 et cetera et cetera.

Foggel

It helps to build rhomboid muscles which most people dont tend to work on as much, its across the top of your back :) (again due to the width of the stance). I've been to the chiropractors before for various muscular indifferences and tweaks with my neck, and thats how I learned about pushups helping me strenghen the rhomboids.

I've been doing this for years, I think I know what I'm talking about, Honestly take my word for it or get your own confromation from a chiropractise that the methood works.

[QUOTE="Foggel"]

[QUOTE="The_Good_Critic"]

Push up's are a good help for Chest, Back and Arm's You can have various hand stances. The further out you have your hands (and not way to far so that you can't actually push yourself up helps the back and arms, and closer together helps your triceps and chest. do about 20 reps take a 30 second break do another 20 reps take a minute after that because your body will now struggle a bit if you haven't been doing pushups for a while, then do another 20 then call it a day, don't over do it. You'll fine that you might feel slightly strained in places pending what stance you used to work on. That's all good, and keep doing that for a few week's. If you find your doing the reps well and getting less strained and worn out, do more reps, so up them to 30 et cetera et cetera.

The_Good_Critic

It helps to build rhomboid muscles which most people dont tend to work on as much, its across the top of your back :) (again due to the width of the stance). I've been to the chiropractors before for various muscular indifferences and tweaks, and thats how I learned about pushups helping me strenghen the rhomboids.

I've been doing this for years, I think I know what I'm talking about, Honestly take my word for it or get your own confromation from a chiropractise that the methood works.

Yeah, I usually do several sets of max pushups at different stances, immediately followed by pectoral flys, and dumbbell press. When I do push-ups, I usually make a fist with my hands, rather than an open palm, to relieve the stress on my wrists. Is there any reason I shouldnt be doing that? Anyway, thank you.

Is this thread all glitched or is it just me?

Do difficult things over and over like it matters, change will happen. When I did it like this I started using different parts of me than I didn't before. Like my feet for pushups. Just stay positive or your eyebrows will get those lines like Vegeta.

Yeah, I usually do several sets of max pushups at different stances, immediately followed by pectoral flys, and dumbbell press. When I do push-ups, I usually make a fist with my hands, rather than an open palm, to relieve the stress on my wrists. Is there any reason I shouldnt be doing that? Anyway, thank you.

KcurtorMas

If it was me I would use my firsts for closer stances with my arms when doing push ups, because there's not going to be much pressure added to your wrist as you rightly said. For wider stances I normally use my palms flat on the floor as to get a sense of stability and grip, though if you feel its starting to hurt try and lift your hands up off the floor a little pushing up with your fingers. Essentially you'll be adding pressure to your fingers but that can tolerate it for a time. :)

Is this thread all glitched or is it just me?

MuddVader

[QUOTE="MuddVader"]

Is this thread all glitched or is it just me?

bronxxbombers

I think it might have just stopped.

if you are really serious about becoming a Buff Dude invest in a gym pass!

Do difficult things over and over like it matters, change will happen. When I did it like this I started using different parts of me than I didn't before. Like my feet for pushups. Just stay positive or your eyebrows will get those lines like Vegeta.

BranKetra

Oh ok, thanks JERK. There's always got to be one of you I guess.:|

AND YES THIS THREAD IS EXTREMELY GLITCHED FOR SOME REASON...IM NOT SURE WHY. Anyway, thanks for the input so far.

Want to get strong? Deadlift baby!

The deadliftis probably the single greatest weight training exercise known to man. It's good stuff. I will spare you my personal take on the deadlift because you can get much more complete info with a quick google search, but you will certainly see that I'm not alone in my opinion when you do so. It's an amazingcore strength-trainingexercise. There are some dangers though, so I'd recommend researching pics and vids of proper technique and maybe practicing in mirrored room with light weights until you feel that you've got the form down. Finding a friend who knows the exercise and is willing to give you some pointers also wouldn't hurt.

Aside from that I'm big on all exercises that work large muscle groups, such as squats, benching (push-ups), military press, most any back exercise, pull-ups, etc. Until you're ready to get really serious avoid the rookie mistake of doing lots of single muscle group exercises, like bicep curls, triceps pulls and such. Work out your entire body, of course,but keep the focus on working out largemuscle groupswith every exercise for bigger overall gains. Oh, and don't make the worst mistake of all and work your upper body but not your legs. You'll just end up thinking you look cool when you look dumb like all of the other pencil-legged jokers.

[QUOTE="BranKetra"]

Do difficult things over and over like it matters, change will happen. When I did it like this I started using different parts of me than I didn't before. Like my feet for pushups. Just stay positive or your eyebrows will get those lines like Vegeta.

Oh ok, thanks JERK. There's always got to be one of you I guess.:|

AND YES THIS THREAD IS EXTREMELY GLITCHED FOR SOME REASON...IM NOT SURE WHY. Anyway, thanks for the input so far.

This thread is glitchin hardcore. anyway, i have a total gym and its pretty good for a cheap machine. Its basically a cheaper bow fles, except it uses a slide board. Im an on and off excersiser and after a year of on and off you definatly see more muscle definition. get a bowflex though.

Want to get strong? Deadlift baby!

The deadliftis probably the single greatest weight training exercise known to man. It's good stuff. I will spare you my personal take on the deadlift because you can get much more complete info with a quick google search, but you will certainly see that I'm not alone in my opinion when you do so. It's an amazingcore strength-trainingexercise. There are some dangers though, so I'd recommend researching pics and vids of proper technique and maybe practicing in mirrored room with light weights until you feel that you've got the form down. Finding a friend who knows the exercise and is willing to give you some pointers also wouldn't hurt.

Aside from that I'm big on all exercises that work large muscle groups, such as squats, benching (push-ups), military press, most any back exercise, pull-ups, etc. Until you're ready to get really serious avoid the rookie mistake of doing lots of single muscle group exercises, like bicep curls, triceps pulls and such. Work out your entire body, of course,but keep the focus on working out largemuscle groupswith every exercise for bigger overall gains. Oh, and don't make the worst mistake of all and work your upper body but not your legs. You'll just end up thinking you look cool when you look dumb like all of the other pencil-legged jokers.

Schwah

Hey, thanks man. Good info. Yeah, ive always heard the dead-lift is an amazing excercise, but ive always hated doing it, lol. I guess ill give it another go though. Yeah im definitely into the same kind of thing, with working a bunch of muscles at once rather than isolating a few. I try to do a hang clean kind of curl with lighter weight, and moving straight into an overhead press in one single repas a alternative to regular old curls, things like that. Haha, yeah im not trying to be one of "those" guys, with insanely skinny legs, and a huge upper body. Im not even close to being huge with either, so im still proportionate, but yeah legs excercises are not to be forgotten. It just sucks starting out with such things. Sore legs are the WORST. But ill just push through it at a decent pace until I get comfortable with it. Thanks again man. For some reason, your avy makes me take you more seriously, lol. Alright /Thread cause this glitch is annoying me....