Help Please

RonBonJovi

I am 16 about 5'8 and 70kg.I want to bulk up for rugby so I got some dumbells.I have read countless times on the forum that the best exercises for bulking are squats,deadlifts,miltary presses etc.The dumbells only weigh 9 kgs each.

My question is can I do these exercises with the dumbells and even if it is possible,is it enough weight?

I would really appreciate any help you could give,
Thanks

BrianD3

9kg DBs is nowhere near enough weight for most weight training exercises. Eg deadlifting with 18 kg = pointless for a 70 kg male.

However there are still some good bodyweight and unilateral exercises you could do. Eg one legged pistol squats will add some muscle to your legs and when you get better at the you can hold the dumbbells by your sides for extra resistance. Also pullups/chinups done with bodyweight progressing to weighted chinups/pullups with a dumbbell held between your feet.

RonBonJovi

Thanks Brian,I am looking into getting a chinning bar.do you know if the ones in Argos are good quality?

BrianD3

Argos chin up bars are alright, I think they have a rating of about 90-100 kg. Just be sure that you have a solid doorframe to mount it in. You could also do pressups there are many variations and it's posible to make them quite difficult just by varying things like hand/foot elevation, hand spacing etc.

Gavin "shels"

RonBonJovi, I'm basically have the same characteristics as you. 17, 5'9 and around 70kg. Most days I do 3 sets of 8 chin-ups, about 20 press-ups, about 20 squats (2 different one's) and then go for a 2km jog every second day.

Chin-up bars can be bought for as little as €7 I think in Aldi/Lial, also if you want one that doesn't need screwing into the door frame Mickk on here sells a very good chin-up bar for €50 (which I use and its quality).

Personally (I'll probably be shot down by other people on here) but at 16 9kg dumbbells are fine, personally I try and stay away from weights.;)

RonBonJovi

Thanks Gavin.I'm going to get myself a good chinning bar,I might check Mickks shop.

eroo

yeah all depends on whether you can actually lift them.when you start off your body isnt used to weights so you could lift 4kg and you'd still feel that 'burn'.in order to bulk up do 2/3 sets of ex's.1-6 reps for strength,7-12 for bulking,12+ for endurance.that being said make sure you go to muscular failure(cant lift no more) on the last rep.personally,i do 10 reps.also,for bulking up you need to get at least 2g protein per kilo of your bodyweight(2 x 70=140g )and a ****load of calories(at least 3000 a day).but,for better advice,just google 'mass gain' or 'weight gain'.

eroo

RonBonJovi

Thanks eroo I'll Google that now

rubadub

I would recommend this set
http://www.irish-lifting.com/product_info_equipment.php?cPath=1_15&products_id=260

SpAcEd OuT

dude just join a gym they'll have all the equipment you need and instructors to guide you along the way theres only so far you can go with chin up bars and home dumbells

eroo

not true.machines are not the best for training.your ROM(Range Of Motion)isnt trained as well with machines as it is with free weights.i cant remember the details of it(read it a while back)but basically,parts of your shoulders which help your lifting with a dumbell/barbell are not worked as well if your using machines because they target VERY specific muscles.i train with dumbells,always have and ive seen great results.gyms are over-rated in my opinion,you can do just as good with dumbells.but if you are unsure how to perform ex's,then get a personal trainer or go to gym instructor and ask them to show you

SpAcEd OuT

eroo wrote: »

not true.machines are not the best for training.your ROM(Range Of Motion)isnt trained as well with machines as it is with free weights.i cant remember the details of it(read it a while back)but basically,parts of your shoulders which help your lifting with a dumbell/barbell are not worked as well if your using machines because they target VERY specific muscles.i train with dumbells,always have and ive seen great results.gyms are over-rated in my opinion,you can do just as good with dumbells.but if you are unsure how to perform ex's,then get a personal trainer or go to gym instructor and ask them to show you

I don't really use machines and wasn't saying he should use them but what a gym will have is ;

A wide range of diffrent Dumbells
Incline Benches
Decline Benches
Normal Benches
EZ curl bars
Straight Bars
A wide range of plates
Lat pull downs
Pull up bars
People to Spot you
Trainers to guide you


I mean I don't know about you but I use such a wide range of constantly changing dumbells that it would be completely impractical to buy them all. Add to that the other equipment listed above you have at your disposal and it would come to quite a bit. Also you can push yourself more in a gym as you have people to help spot you and the atmosphere always pushes you that little bit further. Also you will have the added benefit of having a trainer help you as you are only starting.

I

eroo

fair enough.but you'll also have those creatures who hog machines and think they own any gym they go into.also,it can be intimidating in a gym for a beginner because these creatures shoot them looks as if saying 'thats all your liftin?'.my advice,wait until you have been training for a couple of months then go to gym if you want.btw,home workouts save you a bomb on the long run because you dont pay any gym fees

eroo