can someone kindly help me

gunit · Mar 14, 2006

hi ive been confused for 2 years now and i cant seem to see hardly any muscle growth. for about 2 years i had been using a machine which people told me i had wasted my time using it

now that i finally got some weights (50kg) i need help in making a routine.
the most ive curled is about 45lb 3x10
im 5"10 weigh 140lb

thanks alot!

Karky · Mar 14, 2006

you sure you cant go to a gym?
do you want big muscle and not so much strenght or do you want strenght and size too?
i would do squats, deadlifts, pullups/rows, bench press (can be done with dumbbels) and military press.
ill let the real pros do it more complicated

but basicly, isolating exersices doesnt work as good as compound exersices which uses alot of muscles.

and if u want to get bigger, u have to eat. i dident get ANY results before i said to myself "ok, never a hungry moment in your life from now!" and eat right, you need protein and lots of carbs if you want to get big.

mike79 · Mar 15, 2006

well said Karky

gunit · Mar 15, 2006

i can go to gym but only like once a week cause i have too much work
but at home i can workout every other day
i only got barbell and dumbells with 50kg

gunit · Mar 15, 2006

i wanted to do bench press on floor but i dont know how to get the weight above my chest from the floor
can someone help me with this too
thanks

rip · Mar 15, 2006

gunit said:
i wanted to do bench press on floor but i dont know how to get the weight above my chest from the floor
can someone help me with this too
thanks

Heavier weight, and this has "injury" written ALL over it.

gunit · Mar 15, 2006

ive got this machine could i set it rite to the bottom so its nearly horizontal and perform things like bench press and other exercises which require a bench?

kca13 · Mar 16, 2006

If you could put the bench horizontal you could do bench press w/ db's and also incline w/ db's.

R.Lewis · Mar 16, 2006

you need to make sure your working every muscle group.
the simplist way of working all groups is to make sure you encorporate these exercises.

deadlift clean and press
chest press
chin up
squat
hanging leg raises.

these will cover your whole body. you may also like to add twisting core work.
wood choppers, extra shoulder work, arm work, lunges.

you'd be better off buying a home gym book.

gunit · Mar 16, 2006

thanks for all

evolution · Mar 17, 2006

Skip the bench pressing with the bb. Concentrate on overhead pressing (military press, push press) for your main movement and then pick up the rest with db pressing and db flyes.

For legs, since you don't have any thing to hold the weight up, you can do hack squats and learn to clean the bar to the shoulders and you can do front squats. On the other hand, you could go buy some saw horses (they're cheap) and then you'll have a nice place to load the bar up on and do back squat.