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Q: pushups and dumbbel curls to bulk up
asked by: Bren86 on January 16th, 2008
Experienced User
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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Fighter_in_the_Sky_
replied on January 18th, 2008
Experienced User
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
replied on January 19th, 2008
Experienced User
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
replied on March 5th, 2008
New User
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



Day4. Shoulders legs
Dumbbell Shoulder Press 4x10
Front Dumbbell Raise 3x8
Side Lateral Raise 2x10
Reverse Flys 2x10
Dumbbell Lunges 4x10
Dumbbell Squats 3x8
Reverse Lungers 2x8

If you don't know what these exercises are look them up on the link I put up there Smile

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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