What excerises to do? Help me set up a routine!

[helpmeownlife]

Alright. I've got loads of info on what to eat and I'm taking care of that. I know I want to get muscle, but I'm not really sure how to get there. So, hopefully you guys can supply me with some of that information. Here's what I can do/know already.

 

First, let's look at my time. I can work out on all nights of the week, Sunday through Saturday. However, I'd prefer to run (I'm going to do 30min of HIIT every other day - preferrably every Tuesday, Thursday, and Saturday).

 

I only know of a few exercises and how to do them, and only have a pair of 10lbs dumbbells.

 

What do I do? I know that you're supposed to work a different muscle group every day, but I don't know how to do that - how many times to do that - and how many sets of those times to do. I have iFitness, which is a database full of videos and stuff of tons of exercises - so you don't need to explain them in detail, just give me a list of what I should be doing. I CAN shell out a little bit of cash if I need to. I'm aiming for the fastest and most efficient success.

[fastortoise]

FFS man this is the fourth goddamn time you make the same freaking topic. Either work out or don't, stop being a [bleep] and commit to something before I slug you.

 

(my bowl of noodles fell on the floor and i'm pissed)

[Myweponsg00d]

Yeah what exactly is the deal, bro?

[helpmeownlife]

I've gotten tons of information about general exercise/working out, and diet, but I have no idea what specific exercises to do. Just randomly lift weights or what? I've started running and stuff, now I want to start getting muscle and I don't know how to do that specifically. I could just get a personal trainer, but I wanted to come here first.

 

And yeah, I am a [kitty] who lacks self-motivation. I'm just looking for what specifically to do so I can add to my routine and stick with it.

 

I apologize about your noodles.

[assassin_696]

Buy heavier dumbells, or get to a gym. You won't build much with 10lbs.

[helpmeownlife]

What should I buy? A set of 20s, 50s?

[assassin_696]

I guess ideally adjustable ones that go up to about 20kg (about 45lbs) on each arm. It's tricky with dumbells though to translate the big lifts that promote fast bulk muscle growth (squats, deadlifts, cleans and bench). It's possible, just not as effective. The most effective way to gain muscle mass in my opinion is a 5x5 strength program squatting heavy 2-3 times a week, that's not possible with dumbells.

 

But anyway, stuff to do:

 

Chest:

Bench press

Incline flyes (if possible, if not do them flat)

Shoulders:

Arnold Press

Shoulder press

Lat raises (front and side)

Upright row

 

Back

Pullups

Bent over one armed rows

Deadlifts

Cleans

 

Legs (HARD to do with dumbells)

Squats

Deadlifts

Biceps

Curls of all varieties (hammer, normal etc.)

Pullups

Chinups

 

Triceps

Dips (can do with two chairs, one chair etc.)

Overhead tricep extensions

Tricep kickbacks

 

Maybe split it something like

Legs/back

Chest/triceps

Shoulders/biceps

 

3x10 of each exercise should do the trick I guess.

 

Work on core and abdominal strength throughout (and know the difference). I dunno, what i've said really isn't anything revolutionary but it might be effective.

[Myweponsg00d]

If you want to talk efficiency, you should really just get a gym membership. Weights are really expensive. You might only be able to bench like 50 lbs right now, but if you get in a good routine youll be benching your bodyweight in no time.

 

To get the best results, you really need to have acess to barbells AND dumbells. EZ bars are also great to have. Plus, if you cant do pullups, youll need to get on a lat pulldown machine to work your back.

 

The only thing you can easily do at home is arms and shoulders. To get a really great chest, back, and leg workout, you need a lot of weights.

[gremmy]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

[Bloodstain]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

 

Hahaahahahaa

[gremmy]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

 

Hahaahahahaa

 

What's so funny?

[Bloodstain]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

 

Hahaahahahaa

 

What's so funny?

 

Just doing push ups and sit ups (and squat jumps) isn't going to do much of anything.

[ImstillFly]

Honestly, I haven't read through all of the posts, but if anyone hasn't recommended enhancers, then I will.

Currently I worked out for 2 months ( hard ) at the YMCA, and was getting minimal results. I work out with my buddy so its not that I'm doing inconsistent work-outs, its more that to see quick results, you need to take enhancers. By enhancer i do not mean steroids or anything...

Here is what i take:

Rage-Muscle Enhance similar to E-Pol, basically its a step below steroids. Take one in the morning before a good breakfast, and one after intense workout

Muscle Marinade (GRAPE)- This is a pre-workout powder, which basically is an adrenaline boost. It boosts your stamina, and allows you to work out harder and longer. The only repercussion to this, is that it made my stomach upset the first couple of uses.

Wheybolic 60 Protein-This is basically better than the regular whey protein. No repercussion, and just helps boost your muscle mass, for a quick recovery.

Liver Cleansers- The Rage pills kill your liver practically, so you will need to take two of these a day. This basically make you poop a lot, and clean out your liver.

 

The stuff above is getting me great results, and i recommend to anyone.

 

I understand that you may not be that intense into working out, but i hate to tell you, but using a 10lb dumbbell and doing push-ups wont help you. If your goal is to lose weight, than what your doing running wise is fine. To build muscles, your going to need to get a gym membership, and or invest in some equipment. Honestly memberships aren't awfully expensive. With your iFitness app, you will be fine, but i divide my workout like this:

Monday:Chest/Triceps-just look through your categories on the ipod.(bench, incline, etc.)

tuesday:Biceps/Back

Wednesday-Shoulders/Legs

Thursday-full body

friday-usually i tend to just run because i have work

saturday-rest. I work a double shift, so its hard to get a good work out in.

sunday-jog

 

*abs every other day. I tend to do the p90 x ab workout.

 

Hope this helped!

`Fly

[Vulxai]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

 

Hahaahahahaa

 

What's so funny?

 

Just doing push ups and sit ups (and squat jumps) isn't going to do much of anything.

 

Agreed. I went through basic training, and have done more pushups and flutter kicks than you can count. They do increase your strength, but not by much. In the two and a half months I was there, my pushups increased by about 20, and that was because of the additional strength workouts I was doing at night.

[Bloodstain]

Honestly, I haven't read through all of the posts, but if anyone hasn't recommended enhancers, then I will.

Currently I worked out for 2 months ( hard ) at the YMCA, and was getting minimal results. I work out with my buddy so its not that I'm doing inconsistent work-outs, its more that to see quick results, you need to take enhancers. By enhancer i do not mean steroids or anything...

Here is what i take:

Rage-Muscle Enhance similar to E-Pol, basically its a step below steroids. Take one in the morning before a good breakfast, and one after intense workout

Muscle Marinade (GRAPE)- This is a pre-workout powder, which basically is an adrenaline boost. It boosts your stamina, and allows you to work out harder and longer. The only repercussion to this, is that it made my stomach upset the first couple of uses.

Wheybolic 60 Protein-This is basically better than the regular whey protein. No repercussion, and just helps boost your muscle mass, for a quick recovery.

Liver Cleansers- The Rage pills kill your liver practically, so you will need to take two of these a day. This basically make you poop a lot, and clean out your liver.

 

 

Uh, you weren't seeing any results or making any gains probably because of your diet. You don't NEED "enhancers" to make gains or increase lifts, protein powders help you with, well, getting protein though.

[gremmy]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

 

Hahaahahahaa

 

What's so funny?

 

Just doing push ups and sit ups (and squat jumps) isn't going to do much of anything.

 

Obviously you didn't do them well enough. You have no idea, lol.

And of course they won't suffice by themselves; you need to combine it with a healthy diet. OP specifically asked for exercises, as he's already got the diet part straight.

[ImstillFly]

Honestly, I haven't read through all of the posts, but if anyone hasn't recommended enhancers, then I will.

Currently I worked out for 2 months ( hard ) at the YMCA, and was getting minimal results. I work out with my buddy so its not that I'm doing inconsistent work-outs, its more that to see quick results, you need to take enhancers. By enhancer i do not mean steroids or anything...

Here is what i take:

Rage-Muscle Enhance similar to E-Pol, basically its a step below steroids. Take one in the morning before a good breakfast, and one after intense workout

Muscle Marinade (GRAPE)- This is a pre-workout powder, which basically is an adrenaline boost. It boosts your stamina, and allows you to work out harder and longer. The only repercussion to this, is that it made my stomach upset the first couple of uses.

Wheybolic 60 Protein-This is basically better than the regular whey protein. No repercussion, and just helps boost your muscle mass, for a quick recovery.

Liver Cleansers- The Rage pills kill your liver practically, so you will need to take two of these a day. This basically make you poop a lot, and clean out your liver.

 

 

Uh, you weren't seeing any results or making any gains probably because of your diet. You don't NEED "enhancers" to make gains or increase lifts, protein powders help you with, well, getting protein though.

 

No...I dont drink soda, or eat fast food, and i eat healthy at home. I would have gotten results if i would of worked out longer. And your partially incorrect with protein powder...it helps rebuild your muscles with amino acids. a nyways im just saying with what i typed im seeing great results.

[tortilliachp]

key thing everyone seems to not-mention: You need to find excercises for YOU. my routine won't work for you, it's mine. YOU need to take control of your own life, and your own training. No personal trainer or others (us here at tif) can do that.

 

if you don't have the effort to check out excercises, read a book on them, whatever, i don't see why you're even making topics (quite frankly). I have to own my own life, not rely on someone to "help my own life". the same goes for you

 

 

Sorry for the honesty, someone had to say it.

[Bloodstain]

 

No...I dont drink soda, or eat fast food, and i eat healthy at home. I would have gotten results if i would of worked out longer. And your partially incorrect with protein powder...it helps rebuild your muscles with amino acids. a nyways im just saying with what i typed im seeing great results.

 

I don't mean that you were eating unhealthy, you probably weren't eating enough

[Vulxai]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

 

Hahaahahahaa

 

What's so funny?

 

Just doing push ups and sit ups (and squat jumps) isn't going to do much of anything.

 

Obviously you didn't do them well enough. You have no idea, lol.

And of course they won't suffice by themselves; you need to combine it with a healthy diet. OP specifically asked for exercises, as he's already got the diet part straight.

 

If you read my post, I did push-ups and flutter kicks all day long for two and a half months, and my pushups only increased by 20. I combined those with strength training at night (we had barbells and dumbbells in the bay), as well as Iron Mikes for hours (Holding a sandbag over your head and doing forward lunges up and down a sidewalk). While they're good to build up a little bit, it's not going to be the best to gain muscle. Don't get me wrong, I still do pushups and situps every night, I'm just saying you should combine them with better workouts.

[gremmy]

Honestly, sit-ups, push-ups and squat jumps should do the trick, training every part of your body.

 

Hahaahahahaa

 

What's so funny?

 

Just doing push ups and sit ups (and squat jumps) isn't going to do much of anything.

 

Obviously you didn't do them well enough. You have no idea, lol.

And of course they won't suffice by themselves; you need to combine it with a healthy diet. OP specifically asked for exercises, as he's already got the diet part straight.

 

If you read my post, I did push-ups and flutter kicks all day long for two and a half months, and my pushups only increased by 20. I combined those with strength training at night (we had barbells and dumbbells in the bay), as well as Iron Mikes for hours (Holding a sandbag over your head and doing forward lunges up and down a sidewalk). While they're good to build up a little bit, it's not going to be the best to gain muscle. Don't get me wrong, I still do pushups and situps every night, I'm just saying you should combine them with better workouts.

 

If you read my post, I'm actually not responding to you.

 

I suppose it's a matter of how your body is built, and how much you really want it. It worked for me at least :P

[Bloodstain]

What does "worked for you" mean? Push ups are more of a warm up

[Vulxai]

If you read my post, I'm actually not responding to you.

 

I suppose it's a matter of how your body is built, and how much you really want it. It worked for me at least :P

 

I know you weren't responding to me, but I was in agreement with Bloodstain, which is why I posted in response to you.

[gremmy]

What does "worked for you" mean? Push ups are more of a warm up

 

Worked for me means that I got in better shape.

 

But let's stop spamming this thread - I don't think OP has any use of this.

[Myweponsg00d]

What does "worked for you" mean? Push ups are more of a warm up

 

Worked for me means that I got in better shape.

 

But let's stop spamming this thread - I don't think OP has any use of this.

 

What Bloodstain means is: WHAT did you achieve? What specifically?

 

Were you an athlete who added 20 pounds of muscle by doing pushups?

 

Or, were you a decrepid, overweight, out-of-shape person who merely lost some fat and can now walk up steps comfortably thanks to your push ups and squat jumps?

 

You wont get ripped by doing those exercises. You'll go from terrible shape to average shape. But theres no way youre going to become a beefcake by doing the same 3 bodyweight exercises all your life.