16 Year old average build.

Rob2593

Hey all. I really want to get myself into good shape by getting some muscles and gaining a few pounds. I'm 9 and a half stone and i'm a bit on the skinny side. I only have dungbells and 16kg worth of weights for them. I'm just wondering does any1 know a good workout that I could do with just dungbells and like push-ups and sit-ups etc. Also, is there something that I should be eating?

For the last like 4 months i've been lifting 10 10kg weights then streight after 20 push-ups and 40 sit-ups. When I lift the weights all I do is bring them up and down, in the normal motion. Should I try different things? If so, please let me know.

Thanks

Rob

PS. After I lift the 10 weights my arms are f**ked (I mean I can't lift any more)

Futurism

I'm only starting and learning myself but I think you should try a full body workout 3 times a week. That should hopefully get you used to working out etc.

You could have a look at this http://www.bodybuilding.com/fun/iovate5.htm for ideas.

Also, you're going to have to buy more weights or join a gym soon enough. What you have just won't be enough.

On the nutrition side; have a look at the stickies.

BossArky

16 is a good age to start lifting weights (imo).

Weights:
You can perform the following exercises with dumbbells. Check youtube for form videos.

• shoulder press
• deadlift
• one arm row
• lunges
• pull ups
• goblet squat
• lateral raise
• calf raise
• tricep extension
• curls

Do you have a bench? Do you have a barbell?


Diet:
Eat lots of porridge, chicken, tuna, avocado, nuts (e.g. almonds), milk, some carbs (spuds, rice, pasta), fresh veg (carrots, peppers, onion, broccoli, cauliflower, etc).

Avoid fizzy drinks, sweets, take-aways, alcohol, etc

Diet is a big factor on putting on lean muscle to increase your bodyweight. So is recovery / sleep. Train hard but take 3 or 4 days off per week.

Rob2593

Hey guys, thanks for the info.

I don't have a bench or barbell.

And a Gym really isn't an option due to the price of it. But i'm sure if I get more seroius into it i'll convince my parents to let me join one .

Ok, but do any of you guys have a log that I could go by?

Thanks again

Rob

Pugsley

Since your using adjustable dumbbells it's very cheap to get a bit more weight for them. 16kg is good to start with, and definately a good way to get form sorted, but after a few weeks (strength goes up very quickly at the start) you will need more weight for some work outs, especially goblet squat and deadlift, which you could most probably do at 16kg no bother now.

Bossarky's list of workouts is a solid place to start, make sure you get the form right, especially the goblet squat and shoulder press. Also important to learn proper form dumbbell rows and lunges, the rest you should pick up fairly quickly, but make sure your doing them all right! Get form before you pick up bad habits, they can be hard to get rid off.

Good website for an excersize database:
http://www.exrx.net/Lists/Directory.html

Rob2593

Pugsley wrote: »

Since your using adjustable dumbbells it's very cheap to get a bit more weight for them. 16kg is good to start with, and definately a good way to get form sorted, but after a few weeks (strength goes up very quickly at the start) you will need more weight for some work outs, especially goblet squat and deadlift, which you could most probably do at 16kg no bother now.

Bossarky's list of workouts is a solid place to start, make sure you get the form right, especially the goblet squat and shoulder press. Also important to learn proper form dumbbell rows and lunges, the rest you should pick up fairly quickly, but make sure your doing them all right! Get form before you pick up bad habits, they can be hard to get rid off.

Good website for an excersize database:
http://www.exrx.net/Lists/Directory.html

Alright thanks for the info.

Yeah about Bossarkys list, do you guy's know how much I should be lifting and can anyone supply a log, like what do I do first etc. Sorry for bugging you guys, i'm pretty new to all this and just want to get it right.

Just so you know, i've been lifting 10 Kg dumbbells 10 times a night for like 2 months now, just doing the normal lifting and then 20 push-ups after. And after 10 reps of 10kg I can't really lift anymore.

Rob

floggg

Rob2593 wrote: »

Alright thanks for the info.

Yeah about Bossarkys list, do you guy's know how much I should be lifting and can anyone supply a log, like what do I do first etc. Sorry for bugging you guys, i'm pretty new to all this and just want to get it right.

Just so you know, i've been lifting 10 Kg dumbbells 10 times a night for like 2 months now, just doing the normal lifting and then 20 push-ups after. And after 10 reps of 10kg I can't really lift anymore.

Rob

As for BA's list, pick one or two for each body part and do 3 sets of 10 on each. Do the bigger body parts first (legs, chest, back) and the smaller one's last. You will be limited in what you can do with those weights do - 36kg squats ain't gonna stress you for long. think about getting more weights and maybe a barbell and plates.

As for what you are doing, you really really need to explain what you mean by normal lifting! Do you mean picking them up off the floor, or doing curls with your biceps? Either way, you should be doing more than just one body part and one type of lift, unless you want frekishly disproportionate body parts.

As for logs, doubt any of us here have one suitable, sorry - as has been said, you are limited due to equipment - most people will incorporate barbells and do compound lifts like bench, squat and deadlift. try googling or youtubing dumbell exercises though.

Pugsley

Rob2593 wrote: »

Yeah about Bossarkys list, do you guy's know how much I should be lifting and can anyone supply a log, like what do I do first etc.

You should be lifting as much as you can for the rep range your aiming for with proper form. For starting out medium to higher rep ranges tend to be better (to get the form of the excersizes really drilled into you) about 8-12 reps. As soon as you start to sacrifice form to get 'that last rep' (an example would be arching your back when doing a shoulder press, not a good idea!) you run the risk of injury, that doesn't mean stop as soon as it gets hard though you still have to push yourself.

For order, generally heaviest lift first (squats/deadlift/bench) and end with the lightest and work down in order. Thats a very simplified one but a good starting point.

In addition, +1 ot floggs post, all good advice.

Rob2593

floggg wrote: »

As for what you are doing, you really really need to explain what you mean by normal lifting! Do you mean picking them up off the floor, or doing curls with your biceps?

Yeah sorry, I mean curls, I don't know the terms for any lifts at the moment.

Alright guys thanks very much for the info, has helped me a lot.

One more question and i'll leave you's alone!;)

I really have no way of getting to a gym or buying more weights at the moment. So can somebody tell me in the meantime, what way and how much I should be lifting dumbbells. Like you said lots of terms in your list BA but how much should I do in one workout?

Sorry for the constant 'nagging' just really want to get some musles on me.

Thanks again

Rob

Oisinjm

do three sets of 10 on each. As in do the movement ten times, then take a break x3

RHunce

i hope this helps dude

bicep curls 3 sets of 10 - biceps
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

tricep extension 3 sets of 10 - triceps
http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html

shoulder press 3 sets of 10 - shoulders
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

bent over row 3 sets of 10 - back
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

bench press 3 sets of 10 - chest
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

pec flye 3 sets of 10 - chest
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

lunge 3 sets of 10 - quads
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

straight leg deadlift 3 sets of 10 - hamstrings
http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

single leg calf raise 3 sets of 10 - calves
http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html

here you go mate this should sort your whole body out and its a good stable log. it also is using the equipment you already have so you dont have to splurge on more for now

Rob2593

RHunce wrote: »

i hope this helps dude

bicep curls 3 sets of 10 - biceps
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

tricep extension 3 sets of 10 - triceps
http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html

shoulder press 3 sets of 10 - shoulders
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

bent over row 3 sets of 10 - back
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

bench press 3 sets of 10 - chest
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

pec flye 3 sets of 10 - chest
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

lunge 3 sets of 10 - quads
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

straight leg deadlift 3 sets of 10 - hamstrings
http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

single leg calf raise 3 sets of 10 - calves
http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html

here you go mate this should sort your whole body out and its a good stable log. it also is using the equipment you already have so you dont have to splurge on more for now

Thanks you so much man!

and thanks a LOT to everyone who helped me!

Rob

RHunce

no bother man any time