Advice on building muscle/toneage?

Nervous Wreck

Okay so I'm not hardcore into lifting or anything; i.e. I don't aim to be built like the incredible hulk or anything... But I'm looking to build up my upper body into a strong, muscular state. I started doing a little last year and have been working at it with reasonable consistency, but I could/should be doing more. At the very least, I've gone from a state of looking like I'd blow away in the wind to a state of looking like I do work out, so progress is progress, right?

Anyway, I'm looking for a gym to join (I've read the reviews section but none of those gyms mentioned are too convenient for me at the moment) but in the meantime, I'm just looking for a little advice on what I can do to fill the void until I find a gym. I have a couple of 5kg dumbells that I use daily and it's defo helping me but I need to know how hard I should be pushing myself... And also, if there are any tips anyone can give me on using my weights (diagrams would be great if anyone can just post a link or anything...) and what, given my goals, I should be looking for in a gym......

Sorry for the long post. I'll summarise for anyone not arsed reading:

Beginner looking to build muscle in chest and arms... Tips?


Thanks in advance to anyone who might have time to reply!

Degsy

5kg dumbells?
You wont build much muscle with those.
Get a bar and some weights to hang off the ends.Do some pressing movements,some curling movements and some pulling movements.
Try to lift the weight ten times.Pause then repeat three more times.When it becomes too easy,add more weight.And eat lot of food.
Then join a good gym so you can train properly.

BrokenArrows

ya 5kg is pretty light. you would probably be better doing body weight excersises.

different variations of pushups. do a quick google and you will find loads.
situps
you could probably find something you can do pullups on.

first three that come to mind. you can find loads more with a quick google.

dave80

5kg dumbbells wont do much for you, ye need to get to a gym and train for size and strength, dont worry about getting too big cause it wont happen, check out

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

good program for beginners

where are you located so we can advise on a gym?

jester77

You're not going to get too far with 5 kg. But if you are joining a gym then stick to free weights and compound exercises. Leave most of the machines alone. Focus on exercises like deadlifts, squats, and presses. Even though some of these exercises look like they focus on the legs don't ignore them as they hit alot of muscles and are fantastic, especially the deadlift, arguably the best upper body exercise!! I find 3 sets of 6-8 reps a nice balance for when adding on weight. Sometimes less is more so don't overdo it. Stick to a weight that enables you to just complete your sets and perform the exercises in a nice steady fashion - 2 seconds on the lift and 3 seconds when lowering, don't swing the weight. Of course all of this is fairly useless if your diet is not up to scratch, so read the stickies regarding that.

Nervous Wreck

Cheers guys, thanks for the advice! I'll head to that nutrition thread now.

dave80 wrote: »

where are you located so we can advise on a gym?

I live in Dublin 4, near Ballsbridge. I know there's a Jackie Skelly in BBridge but I haven't heard anything about it and I've heard bad things about other branches so I'm as yet unsure....

gabgab

Hey man I workl down the road from Jackie Skellies, its not great from what I have heard.

Big compound movements and anything bodyweight will definitely help, how far are you willing to travel though, handiness is important but so is the quality of the gym and how you feel going to it

Nervous Wreck

Well the thing is I don't wanna travel too far cos I work evenings in town so I'd need to get back in before 6o'clock and I also often have other obligations during the day so somewhere close to/in town would be good... The positive side of working in the evenings is that I can go to the gym at any stage during the day and miss the crowds...!

dave80

Hercules gym is very close to town, check out there website www.herculesclub.ie very reasonable rates 85euro per 1/4 and 30euro joing fee, youll pretty much have the gym to yourself if you train early in the day!

Nervous Wreck

Looks right up my alley, cheers man!