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workout-dumbell
- Thread starter derok
- Start date
ShiftyPowers
Make America Great Again
Remember that less repetitions with more weight adds more muscle, and more repetitions with less weight increases definition. But don't be an idiot and do sets of 25 or something. Usually just do sets of 8, 10, or 12 on each arm; both at the same time or alternating or whatever. Yes you absolutely need to do the same amount on both arms because as Vazza said, the arms respond to the weight they're lifting. You could end up with one HUGE arm and one average arm, which no one would want.
If you're using dumbells you should do more than just curls. Do the behind the back over the head lift with both arms (triceps) and the military press with dumbells (deltoids), that way your biceps aren't huge and the other muscles in your arms are flabby; shoulders and tris are also important. You should also vary the excercises, but since you don't seem really serious, just stick with the three.
If you're using dumbells you should do more than just curls. Do the behind the back over the head lift with both arms (triceps) and the military press with dumbells (deltoids), that way your biceps aren't huge and the other muscles in your arms are flabby; shoulders and tris are also important. You should also vary the excercises, but since you don't seem really serious, just stick with the three.
Do you by chance use fixed weight machines? I find these tend to cause imbalance as your stronger side compensates for the weaker side, so I'd recommend switching to free weights if you aren't already using them.
If there is a noticeable difference in muscle mass then, you can either up the intensity on the weaker side compared to the stronger side (e.g. same number of sets but greater dumbell weight for the weaker side) or stop training the stronger side completely for a couple of months whilst continuing with the weaker arm (this will probably get the small arm up to the size of the other arm quicker but obviously you'll be sacrificing time that could have been spent bulking). However, if it's only a slight difference then I wouldn't worry too much...it's not as if you're a pro bodybuilder, who'll be judged on symmetry.
If there is a noticeable difference in muscle mass then, you can either up the intensity on the weaker side compared to the stronger side (e.g. same number of sets but greater dumbell weight for the weaker side) or stop training the stronger side completely for a couple of months whilst continuing with the weaker arm (this will probably get the small arm up to the size of the other arm quicker but obviously you'll be sacrificing time that could have been spent bulking). However, if it's only a slight difference then I wouldn't worry too much...it's not as if you're a pro bodybuilder, who'll be judged on symmetry.
I tend to do 3 sets of 8-10 reps of weighted (I use a 20kg plate) crunches, unweighted hanging leg raises, which both hit the rectus abdominis muscle and weighted side crunches (both left and right) to hit the obliques.
If you're unsure of how to do these exercises, here's a site with instructions and movies (it also has abdominal exercises I haven't mentioned):
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1944764.
Initially do these exercises unweighted and once you start feeling more confident with the technique I would recommend increasing the weight slowly. Like any muscle group, you can overtrain by doing too many exercises, so stick to about 3-4 exercises (making sure you cover the obliques) and also don't exercise them on consecutive days, as the grow when you rest...I like to leave 48 hours minimum before working them again.
Also I wouldn't concentrate on just abdominal exercises if I were you, as you're more likely to bulk them up quicker by doing a whole body workout with weights. This is because the muscles when exercised release growth hormone, which leads to muscle growth and so by exercising, for example, the leg muscles, which are big, a lot of GH is released.
Diet is key in bulking too, as if your diet doesn't have the necessary calories (greater than what your body normally requires) and amount of protein, carbohydrate and fat, you're not gonna add any significant muscle.
Once the bulking is out of the way and if you so wish, you can make the abs more visible by removing the layer of fat that's covering it. This is achieved by reducing calorie intake back to maintenance and doing cardio work, such as swimming and running.
Phew...hope that helped.
If you're unsure of how to do these exercises, here's a site with instructions and movies (it also has abdominal exercises I haven't mentioned):
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1944764.
Initially do these exercises unweighted and once you start feeling more confident with the technique I would recommend increasing the weight slowly. Like any muscle group, you can overtrain by doing too many exercises, so stick to about 3-4 exercises (making sure you cover the obliques) and also don't exercise them on consecutive days, as the grow when you rest...I like to leave 48 hours minimum before working them again.
Also I wouldn't concentrate on just abdominal exercises if I were you, as you're more likely to bulk them up quicker by doing a whole body workout with weights. This is because the muscles when exercised release growth hormone, which leads to muscle growth and so by exercising, for example, the leg muscles, which are big, a lot of GH is released.
Diet is key in bulking too, as if your diet doesn't have the necessary calories (greater than what your body normally requires) and amount of protein, carbohydrate and fat, you're not gonna add any significant muscle.
Once the bulking is out of the way and if you so wish, you can make the abs more visible by removing the layer of fat that's covering it. This is achieved by reducing calorie intake back to maintenance and doing cardio work, such as swimming and running.
Phew...hope that helped.
ShiftyPowers
Make America Great Again
It's just unnecessary because you're not really straining yourself if you can do sets of 25, it's more like a vacation. Muscles grow by tearing and then rebuilding bigger, that's also why you need to rest and not lift every day (and why when you first lift you hurt a LOT the day(s) after). Increase the weight and do sets of 10 or 12.
ShiftyPowers
Make America Great Again
Well, i'm just basically a complete novice at weight lifting and training and dieting, but I do know a fair bit (mostly what you DON'T do), so it's like a beginner explaining it to another beginner in language they can understand.
As long as my admirer knows he's on the bottom we have no problem
As long as my admirer knows he's on the bottom we have no problem
TheBlueBalla
Starting XI
Shifty*eritz, Vazza, thanks a whole hell of alot. This was some great info and that link was superb. It just so happens in the last few days that I was out looking for not only dumbells, but maybe a used barbell and a few light plates to go with em. I dont have a bench, but I figured id just start small and see how it went.
In any event, seeing this thread has saved me searching for a site like the one you provided, Vazza. Hopefully this will keep me active enough over the summer, being that im left for dead without a treadmill.
Thanks again fellas
In any event, seeing this thread has saved me searching for a site like the one you provided, Vazza. Hopefully this will keep me active enough over the summer, being that im left for dead without a treadmill.
Thanks again fellas
ShiftyPowers
Make America Great Again
Just pumping iron won't keep you slim, it will just build muscle mass/definition. You still need to do at least 30 minutes of cardio three times a week.
I really gotta start doing that, all I've done this summer so far is sleep, work, and screw around on the computer
I really gotta start doing that, all I've done this summer so far is sleep, work, and screw around on the computer
Yeah, if you want to do great cardio, I for example do 25 mins, three times a week on the "step-machine"...and boy does that make you sweaty, I sweat so much after doing that that I have to clean the sweat off of the machine. That machine works out your quads, your calfs, and your gluts (buns of steel)...
I heard about one, but it's insanely hard and takes sh*tloads of motivation to keep going at it. You need a stationary bike. You get on, go "all out" and I mean "ALL OUT" for 30 seconds. Then you need about 4 mins rest. Then you get back at it, about 4-5 times at first then you can add another time or so if you think you can handle it. Do it 2-3 times a week and you'll be set in no time for endurance.
ShiftyPowers
Make America Great Again
Well, I'm 21 and already I don't really need to work out for athletic purposes, most of what I say is in regards to looking good. If you want endurance, just do windsprints and you'll in super shape. But if you want to burn fat, then doing 10 minutes of sprints isn't going to help you. You want to get your heart rate up for a long period of time, aerobic exercise, and not start/stop stuff, anaerobic exercise. Sprinting 2 miles as fast as you can in 15 minutes isn't as good as power walking for 30 as long as your heart rate is up.
ManUGrobar
Youth Team
derok said:
It all depends what u want to do.
If u want to build muscle do heavy lifts with low reps.
example bench press do 5 sets, 1st warm up light weight, the rest do 8-12 reps each increasing weight each time.
If you are trying to gain strangth or get ripped, then u do low weight, high reps.
example of leg press do 5 sets do anywhere between 20-30 reps with light weight, u should feel ur legs burning like hell.
if u need more tips PM and ill help u