Lifting from home

Eastwood_07

Planning to start doing some weights from home (only option open to me currently), but not too sure how to go about it. Have both a barbell and dumbbell with about 80kg in weights. Play football and I just want to bulk up a little bit. Don't want to over do it, as I'm focused on cardio.

Here's some facts about myself - Thread


Thanks for reading

BrianD3

Even though your equipment is limited you can do loads of great exercises - eg deadlifts, cleans, standing military presses, rows all of which are excellent exercises. Have you anywhere to do (weighted) chin ups? Another great exercise. Weighted push ups and other push up variations are another one as are bodyweight one legged squats.

You might need to get some extra plates for your barbell as 80 kg mightn't be enough. Argos do 2 x 10kg plates for 22.99.

The above is a good list of exercises that will certainly allow you to bulk up if given a proper diet. All that would then remain is to come up with a programme of sessions, sets, reps etc.

Eastwood_07

Nowhere to do chin ups I'm afraid. Any chance you could do out a sample programme with reps/sets? It's just that I don't want to estimate myself as there's a higher risk of injury when doing this.

BrianD3

I'm not sure about sets and reps as I myself break lots of "rules" when working out and I do well on it but I wouldn't like to recommend my programme to others.

However I'd still hazard a guess that if you base your programme around a 5 x 5 regime and split up the exercises so that you're doing 3 or 4 weights sessions per week you'll do fine.

Some of the above exercises that I listed you may not be able to do 5 reps (eg the one legged squats) or it may not be feasible to use enough resistance to make 5 reps challenging enough (eg the weighted push ups) So you might have to do more or less than 5 reps.

Eastwood_07

Ah ok, thanks for the advice anyway. How would does sound for a 2 day session :

Day 1

Barbell deadlift
Barbell squat
Barbell Curl
Front Dumbbell Raise
Leg pull-in
Dumbbell Side Bend



Day 2

Standing Military Press
Clean and Press
Dumbbell bicep curl
Weighted Pushup/Other variation
Standing Dumbbell Triceps Extension
Standing Dumbbell Upright Row


Wouldn't like to do the 3 days as I'm doing a good bit of running/other cardio work. I might up it to 3 days per week in the future but not right now.


Thanks again,

Eastwood_07

Anybody ?

Eastwood_07

Up

r3nu4l

If you aren't getting any help here you could try the Mens Health UK forum(free signup), Google it. Not qualified to answer I'm afraid. Good luck.

Chucky the tree

any particular body part? YOu want to just do weights for football purposes, or just in general?

Eastwood_07

Just in general really, but if it aids in the footballing side of things all the better. I would be looking to do more upper body than anything to be honest.

Eastwood_07

Right,

decided to get a bench to add a bit of variation to the set up. I've now decided that a 3 day routine will suit me better - Monday/Wednesday/Friday

Is this okay to start with? What I mean is, am I working the right body areas etc?

5x5

Day 1

Barbell Bench Press
Bent Over Barbell Row
Barbell Squat
Flat Bench Leg Pull-In
Stiff-Legged Barbell Deadlift
Pushups - Close Tricep Position


Day 2

Barbell Incline Bench Press
Barbell Curl
Barbell Deadlift
Flat Bench Leg Pull-In
Push Ups


Day 3

Barbell Bench Press
Standing Military Press
Pushups - Close Tricep Position
Bent Over Barbell Row
Clean and Press



Thanks

justsomebloke

if you looking to do a proper 5x5 programme here is one
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

It is well structured and if you do the assistance exercises you should be set. Just make sure you are familiar with doing the exercise before attempting the routine

Johnson

You need to focus on working 2 areas per workout. With the plan you laid out, you're hitting your chest and shoulders/back in every session. That simply won't work. Muscle needs time to repair in order for strength and size to increase. You should give each muscle group roughly 6 days to recover from a session.

Maybe a better plan would be to workout chest/triceps one day, leg/biceps next and then shoulders/back in the final session. Take a days break in between workouts and remember to make sure you get enough protein. There's guys on here who could give you better advice on a detailed schedule.