Review my at home workout.

[Brettster]

Just started working out and trying to build muscle. So far I'm starting off slow doing this every other day. Right now I have a dumbbell set and thats it. Basically I'm wondering if this is a good workout for building muscle, I'm also taking whey protein after the workout. Excuse my terminology or spelling

3 x 10 pushups
2 x 10 concentration curls
2 x 10 Hammer Hurls
2 x 7 Reverse pushup
2 x 10 Shoulder Shrugs
2 x 10 Tricep Kickbacks
2 x 10 Overhead Tricep extensions

2 Mile run.

[oneeyejak]

That is not a good program to build muscle.

In order to build muscle, you need to break your workouts up a little more according to bodypart/muscle. You are overtraining by hitting the same muscle groups every other day.

The best way to gain muscle mass, is to train one or two muscle groups in a session. Hit it hard and heavy and don't hit it again for at least 36 hours or longer.

My split right now is 2 on 1 off 2 on 2 off.

Monday: Chest
Tuesday: Back
Wed. Off
Thursday: Legs
Friday: Shoulders and arms.

Of course, there are a ton of different ways to split things up and you should experiment until you find on that works.

Also, start eating five to six smaller meals through out the day. Drink a scoop of protein powder with each one. A good idea is to eat 3 solid meals and 3 protein supplement meals.

If you don't mind putting on a little body fat with your muscle, which in my opinion is almost unavoidable for gaining mass, you need to take in lots of calories. You should get a mininum of 1.5 grams of protein per pound of body wieght each day. Keep carbs moderate and fat moderate/low.

[Northern]

[ QUOTE ]
Just started working out and trying to build muscle. So far I'm starting off slow doing this every other day. Right now I have a dumbbell set and thats it. Basically I'm wondering if this is a good workout for building muscle, I'm also taking whey protein after the workout. Excuse my terminology or spelling

3 x 10 pushups
2 x 10 concentration curls
2 x 10 Hammer Hurls
2 x 7 Reverse pushup
2 x 10 Shoulder Shrugs
2 x 10 Tricep Kickbacks
2 x 10 Overhead Tricep extensions

2 Mile run.

[/ QUOTE ]

It looks like your only interested in your arms or getting some beach muscles. Despite only having a dumbell set you can do some decent exercises. I would do a total body workout as you'll have difficulty isolating a bodypart with your limitations. Try something like this, reps and sets of course can be changed but since you'll only have access to lighter wieghts I would do in the area of 12 reps over 3+ sets.

dumbell squat
dumbell lunge
pushups -(if these are light try putting some weight in a backpack)
one arm dumbell row
overhead press
calf raises
standing curls
skull crushers

[Wolfram]

I'm pretty much a newb but I've been reading this forum and the FAQ extensively for the last month and here are my thoughts:

[ QUOTE ]

In order to build muscle, you need to break your workouts up a little more according to bodypart/muscle. You are overtraining by hitting the same muscle groups every other day.

[/ QUOTE ]
This used to be accepted as truth but it seems that it has been "disproved" or at least fallen out of favor. Almost all the popular strength programs recommended today use full body workouts multiple days a week. Starting Strength has you doing squats every training day (3 times a week).

[ QUOTE ]
you'll only have access to lighter wieghts I would do in the area of 12 reps over 3+ sets.

[/ QUOTE ]
Don't do this. High reps increase muscle endurance but they don't increase muscle strength, mass or power (power = strength + speed). Get heavier weights or join a gym if you want to get stronger.

I'd recommend that you read the Starting Strength FAQ and then reconsider your workout.

And remember that the key to building muscle is diet. No amount of pumping iron will build muscle if you don't get the proper amount of macronutrients and aren't eating at a caloric excess.

[Northern]

[ QUOTE ]
[ QUOTE ]
you'll only have access to lighter wieghts I would do in the area of 12 reps over 3+ sets.

[/ QUOTE ]
Don't do this. High reps increase muscle endurance but they don't increase muscle strength, mass or power (power = strength + speed). Get heavier weights or join a gym if you want to get stronger.

[/ QUOTE ]

Theres nothing wrong with high reps, it's a great way to train, it's just different. The reason why I said it is because look at his exercises, he has a dumbell set that's probably hte plastic weights filled with sand. With small weights what is the point of squatting 50lbs 5 times, do it 20 times so you can work the muscle.

I gave him what to do with what he's got. Rather than reword the FAQ I gave him something that he could use at home that involves compound exercises and a TBW.

[Wolfram]

Northern,

OP's question is quite clear,

[ QUOTE ]
Just started working out and trying to build muscle.

[/ QUOTE ]
[ QUOTE ]
Basically I'm wondering if this is a good workout for building muscle

[/ QUOTE ]

If he wants to build muscle he needs to lift heavy [censored]. He won't achieve that with his current program or equipment. It's true that there's nothing wrong with high reps, they just won't help him acchieve his goal.

[Brettster]

I have a full dumbell set with alot of heavy weights. Is it still possible to build muscle with just a dumbell set. Should I just lower my reps and add more weight. Right now I'm using 16lb dumbells with the current setup.

[Northern]

[ QUOTE ]
Northern,

OP's question is quite clear,

[ QUOTE ]
Just started working out and trying to build muscle.

[/ QUOTE ]
[ QUOTE ]
Basically I'm wondering if this is a good workout for building muscle

[/ QUOTE ]

If he wants to build muscle he needs to lift heavy [censored]. He won't achieve that with his current program or equipment. It's true that there's nothing wrong with high reps, they just won't help him acchieve his goal.

[/ QUOTE ]

I agree with you 100% But sometimes you have to make due with what you got right? He has a dumbell set and I read somewhere about it being 16lbs...

Theres not much of a choice to lift heavy, and somethings better than nothing. Also being a newbie to the iron world any weights will benefit him. Once he reaches his potential with what he has he will ehter go to the gym or purchase more wieghts.

Your recommendations are great but he doesn't have access to heavy weight.

[oneeyejak]

[ QUOTE ]

In order to build muscle, you need to break your workouts up a little more according to bodypart/muscle. You are overtraining by hitting the same muscle groups every other day.

[/ QUOTE ]

[ QUOTE ]

This used to be accepted as truth but it seems that it has been "disproved" or at least fallen out of favor. Almost all the popular strength programs recommended today use full body workouts multiple days a week. Starting Strength has you doing squats every training day (3 times a week).


[/ QUOTE ]




The first quote is true. The second is not. If you want to train at the intensity that is required to build quality muscle mass, then your muscles will need adequate time to recuperate. There is no competitive or serious bodybuilder who hits the same muscle group every other day. It has not been disproven and it is still accepted as truth by serious bodybuilders because it is still a fact.

[Thremp]

[ QUOTE ]
The first quote is true. The second is not. If you want to train at the intensity that is required to build quality muscle mass, then your muscles will need adequate time to recuperate. There is no competitive or serious bodybuilder who hits the same muscle group every other day. It has not been disproven and it is still accepted as truth by serious bodybuilders because it is still a fact.

[/ QUOTE ]

Serious Bodybuilders =/= Beginners