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Looking for some tips, maybe a friend to help me along the way...

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TheReaper
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2006/07/17 20:37:18 (permalink)
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Looking for some tips, maybe a friend to help me along the way...

I have been doing free style weights and ab benches plus the press ups, crunches and sit ups here and then for the past 3 or 4 months, little did i know that i should rest to let my muscles grow. I did it every day for quite a while, i first saw alot of improvement over a few weeks, but then it steadily went down and it doesn't seem to work anymore.

I was wondering if anyone could help me out here. If someone could design me a program- I am not the right age where i live to go a gym so i use home equipment which includes:

Excersise bike, Free Weights 10kg each, Ab Bench (270%), Small Dumbells (Very Light) and hoping to buy some more soon.

With the equipment and techniques i could do at the moment i was wondering if someone could write me out a guide for excercises i should do per day or week or whatever and when i should rest. I can do work outs every day whenever really. I have 10 weeks off for holidays and want to really get into weight training.

I hope to go back to see my friends with something to show, i really want to only work on my upper body. If someone is willing to help me out by contacting me to be my own personal trainer of some sorts that would rock. Or just write me out a suitable scheduel for training.

Thanks.
#1

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    Veins
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    RE: Looking for some tips, maybe a friend to help me along the way... 2006/07/17 21:53:52 (permalink)
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    Alright mate,

    How old are you?

    Good starting point is to read these link (yes, I know theres a lot to read)

    http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

    http://www.muscletalk.co.uk/Building_your_House_%2D_New_to_the_gym%3F/m_1101455/tm.htm


    A friendly tip: ditch the ab machines

    Train: Every other day 3 days a week (eg. Monday, weds, fri)

    Also if you're serious about training you'll have to invest a little... So buy a bench, barbell and some weight discs...


    #2
    TheReaper
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    RE: Looking for some tips, maybe a friend to help me along the way... 2006/07/17 21:59:12 (permalink)
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    I'm 15, but i am hoping to have something to show over the next 10 weeks... I don't really have the space in my house for a barbell or a bench maybe in the next few months when the garage is cleared out. But with the stuff i have now, is it possible to have a good muscular body?
    #3
    TheReaper
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    RE: Looking for some tips, maybe a friend to help me along the way... 2006/07/17 22:57:22 (permalink)
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    Right, can you guys take a look at this routine i made and comment if it is too much or little or whatever- Add what you like but it is what i will be doing until you say to change anything.

    NOTE: I'm only really working on my arms at the moment....

    DAYS: Monday, Wednesday, Fridays.

    Wrist Curls- 20 x 4
    Wrist Extensions- 20 x 4
    Crunches- 20 x 4
    Push ups- 20 x 4
    Standing front dumbbell raises- 50 x 2
    Seated one arm triceps extension- 20 x 4
    Squats- 20 x 4

    REST DAYS: Tuesday, Thursday, Saturday Sunday.

    Too much, too little? Or just right?
    post edited by TheReaper - 2006/07/17 23:09:04
    #4
    cu3ed
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    RE: Looking for some tips, maybe a friend to help me along the way... 2006/07/18 00:46:37 (permalink)
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    eek! 15 mate is too youngn for this site, ya gotta be 16.

    But, realistic reps to gain size is around the 6-10 rep range.

    Ya cant post yet, feel free to come back at 16, but till then you can read ALL the information on the site, your question has been asked many times before, so you will find ansewers.

    But read Cashmans introduction to Bodybuilding at the top of this forum, will tell you everything to get going!

    post edited by cu3ed - 2006/07/18 00:47:21
    #5
    Veins
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    RE: Looking for some tips, maybe a friend to help me along the way... 2006/07/18 01:29:59 (permalink)
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    Allow him, he's only asking for advice....

    I think the reason he's using high rep range is because the weight is too light.

    Altho as said above mate you need to be doing between 6-12 reps and I'd recommend you invest in some extra weight & equipment

    With the equipment you have its really limited as to what you can do... Off the top of my head you can do:
    - Biceps curls
    - hammer curls
    - Ovehead press
    - shoulder blasts (both rasing the dumbell sideways or doing front raises)
    - triceps extensions
    - im sure you can do some chest? lieing straight on back and do some dumbell presses
    - close grip push ups for triceps
    - normal push ups
    - pull ups?
    - a huge number of abdominal exercises to chose from
    #6
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