pushups and dumbbel curls to bulk up Posted: 01-16-08 15:10pm
Hi I'm 5,11" and weigh about 155lbs. So
really slim. Would lifting dumbells and
doing push ups, sit ups at home benefit in
improving my physic at all.
I can do them all day every day but what
is the best method, like how many days
aweek, how many sets/reps etc,
Thanks
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MMAFighter
Experienced User , Rather EHEALTHy
Joined: 23 Sep 2007 Posts: 359 Location: WA, USA
Posted: 01-18-08 22:38pm
I'm 5-11, 145lbs, so there are still ppl
skinnier than u, lol. Um. Try this every
day:
1. Legs
-Squats to work upper legs (2 sets of 15)
-Calf raises while holding dumbells to
work lower legs (2 sets of 15)
2. Midsection
-Leg lifts to work lower abs (2 sets of no
more than 50, any ab workout with many
repetitions will throw ur back out)
-Situps or bicycle situps to work upper
abs (2 sets of no more than 50)
-Oblique situps to work side abs (2 sets
of no more than 30, cuz these are tiring
and u want 2 have energy for the other
exercises)
3. Upper body
-Pushups (3 sets of 20)
-Bicep curls (2 sets of 15)
-Tricep curls (2 sets of 15)
Just keep upping the reps and/or weight as
you improve, good luck!
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Bren86
Experienced User , Rather EHEALTHy
Joined: 13 Apr 2007 Posts: 55 Location: , England
Posted: 01-19-08 22:46pm
Thanks, well I don't think my weights at
home are heavy enough for any leg
excercises. I have some dumbels that I can
add weights to and I also have barbell
isit yano the bent bar that can be used
for bicep curls to.
With the upper body though in which order
should I train. chest then biceps then
tricep?
Tricep curls is that where you lean over
while holding a dumbell and pushing the
weight backwards.
should I do those excercises everyday. So
are high reps for bulk then because I
don't care about strengh, I just want to
focus on bulking excercises to look
generally thicker. When I'm pumped I'm
happy with that build but I'm only pumped
up after lifting weights. It does not last
long.
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likeAstone
New User, Becoming EHEALTHy
Joined: 05 Mar 2008 Posts: 18 Location: ,
Posted: 03-05-08 23:01pm
Hiya Bren. Pushups and dumbbell curls are
only two exercises of many many others out
there.
Basic info - 8-12 reps when starting off.
Later on when you know how to use proper
form, and know what your doing as there's
less chance of injuring yourself - 6-12
for hypertrophy(increase in muscle size)..
4-6 for strength.
High reps are NOT for bulk.. they are for
endurance. I have to disagree with MMA's
post, the abs are just like any other
muscle, if you want to increase their size
(so that they are easier to see, better
defined) you must stick to the same rules
that apply to every other body part, which
means adding weight to your exercises.
Also strength IS relative to size, if you
want good size you need strength.
Seeing as you only have a set of
dumbbells, here's a workout that I used to
do when I only had the same.
Day1. Chest+Tri
Dumbbell Bench Press 4x10
Dips( get two chairs, armchair, any two
things side by side of the same height
that can support your bodyweight) 3x10
Dumbbell Flys 2x8
Tricep Extensions 3x10
Tricep Kickbacks 2x10
Day2. Bi+Back
One arm dumbbell rows. 3x8
Pullups(use doorways, trees, washing line,
playground if theres one near you) 4x8
Dumbbell Pullovers 2x8
Concentration Curls. 3x10
Dumbbell Curls. 3x10
If you don't know what these exercises are
look them up on the link I put up there
This is not the most ideal workout, but
there's only so much you can do with
dumbbells, if you really want to get
serious join a gym, or buy a barbell.
Compound exercises are great for beginners
i.e - bench press, deadlifts, squats,
military press, snatch/power clean.
Don't forget to eat heaps, and get
adequate rest between workouts.
Good luck!!
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