hi im new to this forum and to weight training.i am 24 years old and i weigh bout 9 stone am very thin and i eat quite abit i just wnt to bulk up abit.fed up being little so i decided to get em some weights cudnt gt bench yet no room so just gt me some dumbbells i just wnt best advice to get me going like diet and how much lifting i shud b doing in a week will appreciate all replys tks alan

Dumbbells are ok but if you seriously want to put on some good mass I would suggest a decent barbell. Olympic bars are best but a standard bar would suffice. You would be better off buying a powercage rather than a bench as you will be restricted to bench press and leg extensions on a cheap bench. You should buy something that allows you to squat, oh press, bench and ideally has chin-up bars.
Your main exercises should be: The deadlift, squat, bench, bb row, overhead press. These are the best for putting mass on your frame, you can mess around with dumbbell curls and get slightly harder biceps but if you want noticable mass then stick to the big lifts. I'm not saying that you should never do isolation on your bis/tris ect, just don't focus your workouts on them.

Here's an example, do 2-3 sets of 8-12 reps on each.

monday:chest/tri/shoulders
bench
skullcrushers
military press

wednesday:back/bis
deadlifts
pullups(if you can find a place) or bent over rows
bicep curls

friday: legs
squat
straight leg deadlifts
lunges

do abs twice a week.

All of the above is a waste of time unless your eating enough of the right foods at the right time. But you should post something in the nutrition forum for that.

Hope this helps.

thanks mate gonna make space in me garage and get powercage in there.another question as im nt a big guy wht weight wu suggest start lifting at sorry am all new to this

ORIGINAL: alan24

thanks mate gonna make space in me garage and get powercage in there.another question as im nt a big guy wht weight wu suggest start lifting at sorry am all new to this

Whatever you feel comfortable with mate, think about how many reps/sets you are going to per excercise and work out with a weight which feels heavy but you are able to do all the reps with good form.

Seriously. If you buy an olympic barbell which I stronly suggest. The unweighted bar will be an ideal starting weight (20kg). You might want to add 10-20kg to the bar for the squat and deadlift after you have perfected your form but until then the empty bar will be a good weight to start with, it might even be too heavy for the oh press but you shouldn't take too long until you can handle it. Once you work out how many reps you can do with the empty bar (20kg) just put the info into a rep calculator to work out your differant rep maxes. It will help you to increase your lifts and vary your reps to keep your muscles growing.

Rep calculator

Just scroll right to the bottom of the link for the calculator..

Just take it slow with the big lifts, if you go too heavy with poor form you'll snap yourself in two. Don't be in a rush to put up big numbers. In time you'll get the mass you want.

personaly, i would save money insted of buing equipment, i would join a gym

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

thanks for the replys guys cnt wait to start to be honest.will look for a olympic bar and follow wht ya said.yeah will start low and get cumfy with the exercises then take next step up when ready.

ORIGINAL: beefycol

personaly, i would save money insted of buing equipment, i would join a gym

My nearest Gym is 20 miles away and it doesn't have freeweights.

ORIGINAL: knurly

ORIGINAL: beefycol

personaly, i would save money insted of buing equipment, i would join a gym

My nearest Gym is 20 miles away and it doesn't have freeweights.

really, that is wa##. ok my advise then, dumbells, bar, bench, and shi#load of plates. and a pull up bar

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

i feel silly saying this but wht is plates lol

Weight plates. That you put on a bar.

now i do feel silly lol oh well am learning lol all these words lol

ORIGINAL: alan24

.....lol all these words lol

And most of yours are missing letters

ORIGINAL: alan24

now i do feel silly lol oh well am learning lol all these words lol

lol

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

I'd like to help, but cannot read what you have written. Is there a problem with some of the vowels on your keyboard?

"If you're going through hell, keep going!" - Winston Churchill

ORIGINAL: stavross

Smith machines are for girls mate.

ORIGINAL: Rosc0PColtrane

I'd like to help, but cannot read what you have written. Is there a problem with some of the vowels on your keyboard?

lol

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

yeah most prob mate keyboard does play up lol is my exscuse anyway lol orderd me weights today coming on monday erm another question with protein powder like cyclone and that what is the best one to get?

ORIGINAL: alan24

yeah most prob mate keyboard does play up lol is my exscuse anyway lol orderd me weights today coming on monday erm another question with protein powder like cyclone and that what is the best one to get?

cyclone isent a simple protein powder has other things in it. go and get yourself some whey from MP mp's true whey or get some optimum nutrition's whey ether one is good imo

dubble post

ORIGINAL: TomD

ORIGINAL: alan24

yeah most prob mate keyboard does play up lol is my exscuse anyway lol orderd me weights today coming on monday erm another question with protein powder like cyclone and that what is the best one to get?

cyclone isent a simple protein powder has other things in it. go and get yourself some whey from MP mp's true whey or get some optimum nutrition's whey ether one is good imo

Really no point IMO to buy expensive "true whey" at this point.

Buy 4.5kg of Whey from all-in-1 for 28 quid delivered, and buy 300g of creatine if you want.

"Facts are meaningless. You could use facts to prove anything that's even remotely true."