workout question.

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Basspro_18

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ok im doing a fullbody workout and in my house were i have barbells,dumbells,and a bench is preety good id say to workout with in the house.But i cant do any squats,not really any leg raises becuase i cant get the bar on my shoulders to do leg raises because the weights be to heavey and i need heavey weights to gain muscle mass which im trying to do.

and another is the deadlift which i havent tried by my self yet and proly want beable to get it by myself with alot of weight so what im sayen is is these 3 excersises crucial to gain muscle??
 
First off, "alot of weight" is a realtive phrase. To me 200 pounds is alot of weight on the bench press, 5 pounds more than my max actually, so it'd be an undoable amount of weight. For others, 200 pounds is warmup.

If you haven't done deadlift before, and can only do the bar for your sets, then the bar is alot of weight for you, and you'll find that you develope rather quickly at first and will soon be adding weight.

Leg raise? I thought you lied down to do that. Squats, yes you ned a bar on your shoulders. But you can also do them with dumbbells. As for legs, you can also do lunges, stepups, and bulgarian split squats with the equipment you mentioned.

Yes, Deadlifts and Squats are crucial for building muscle mass. Not only is the lower body a large portion of your body that needs just as much developement as the upper, Lifts such as squats and deads require the greatest amoutn of energy to perform and as such cause the body to release the greatest amount of growth hormone which will induce development of all muscles.
 
o wow im feel dumb i meant to say toe raises lol i duno y i said leg raises omg...lol so on tie raises sense i proly cant get on my shoulders can i just hold it and do the toe raises cuz iv trid that and i did get a good burn in my calves like i wanted but it does ware yor arm out a bit by holden it.
 
Did you read any of my other information in my post?


You don't need to do toe raises (though they can be done with dumbbells), which I assume you mean calf raises. Isolation exercises are not needed in a FBW and aren't nearly as helpful as compounds.
 
k my workout is

chest- pushups,benchpress with dumbells,and barbell type curl while layingbak on bench and holden it straight behind my head then bring it bak up toward the ceiling.

arms- isolation curls, seated curls, standing curls. how do u do a burnout? i was told but forgot. lol

tries- dumbells raises i call them when u hold the dumbell behind yor head then bring it straight up. also i do kickbacks.

back- i do bentover rows,and the one were u put on hand on the bench and pull a dumbell with the other hand up to yor chest.

shoulders- seated benchpress, and standing benchpress.

forarm- palmup wrist curls.

all that is upperbody and i do this mon,wens,fri

lowerbody i do legs and abs.

im trying to bulk up and gain mass im taken the whey protein shakes after my workouts mostly after the upperbody stuff because im not doing to much on my abs cuz my main focus is to bulk. and legs well i dont have much of a strat. im not doing lots of sets like on my arms im usen the heaviest on my dumbells i can handle and doing 6-8 mostly 6 reps and im doing that with all the upperbody stuff 6-8 reps. the abs i do like 3 sets of 20 and i do hangen leg raises and leg raises on the bench and stuff. plan good? i know it needs work so give me advice please... lol
 
You list mutliple exercises for the upper body and you even do isolation for alot of them, yet for legs you list leg and abs...

you ned to read what I posted earlier

Yes, Deadlifts and Squats are crucial for building muscle mass. Not only is the lower body a large portion of your body that needs just as much developement as the upper, Lifts such as squats and deads require the greatest amoutn of energy to perform and as such cause the body to release the greatest amount of growth hormone which will induce development of all muscles. You need squats and deadlifts.

Drop the isolation stuff. REad the weight training sticky. You have like 3 different kinds of curls. since you are doing rows, just do pullups as well and it iwll be completley unneccesary to do curls. Since you are doing bench and "standing bench" which I assume you mean military press, any tricep isolation is also unneccesary.

A good fbw would contain a
Squat/deadlift
Horizontal/vertical push
Horizontal/vertical pull
one other leg exercise like lunges, split squats, step ups

THe vast volume you have of upper body is far less helpful to your overall improvement then just a few exercises is. A good fbw can simple be done with either squat and deadlift, 2 pushes, 2 pulls, and one other unilateral leg exercise.
 
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Well, let's look at these one at a time:

1. Calf raises - unnecessary. Drop them.
2. Deadlifts - I'm not clear on why you can't do these. All you really need is a barbell. I do them at home when I'm in a crunch. Is it that you don't have enough weight at home, because I've run into that. I just load it up with all I've got and do different variations with a lot of volume. Not the best for muscle mass, but it's doable.
3. Squats - If you're new to this, you should be able to do some low weight to perfect your form If you are concerned about not having a rack, try dumbbell squats. I hate them, but it's something.
4. Bulgarian split squats - These are tough and you don't need a load of weight.
5. Do lunges or step ups, as Dave mentioned.

Mix all of this up and you can get a decent workout at home. You might eventually need some heavier plates, but it can be done. I hope it helped.
 
Good man Def! +rep

I'd also like to restate that you should drop isolation exercises, if this is really a fbw, you don't need them. Read the Weight training 101 sticky.
 
ok well i have proly about 125 pound of weight i can put on my barbell and do deadlifts. and im gona do the squats with dumbells and ill try the step ups as u metioned. so like to bulk up i need to do more sets with heavy weight but low reps right? i read the sticky and thats wat i concluded..and like also say i got 2 diff excersices for my arms well which one do i do i want my arms to get big so i cant just drop the curl stuff so wat im sayen is do i do say the standing one and do like how ever many sets but low reps?? or i do all of them and do like one set each with 6-8reps??? i just dont see y i need to drop the curls and isolation...

this stuff is so damn confusen lol like i read somewere else on the net and they say do this an din a magazine they said do this...then i ask yall and yall say somethen totaly diff lol i dont know who is right...and to be honest im really stressen my self out over this...school starts aug 20 and im trying to have the best routine to start doing by then and it just ant happening... all i want to do is to bulk up then i can start cutten i want to build up my shoulders,chest,bies,tries,forarm,and legs lol and when i start cutten ill work on my abs more hardcore to get them to show.. ya know wat all stuff i got to workout with so ill tell ya what make me out a plan for mon.wens.fri for a fullnody work out and put how may reps and sets for each excerise i need to do for each bodypart. i jus want to see how it will come out and if its good and alot of people say thats wat i need then thats wat ill do cuz right now i need a damn good plan to start on and to get going.
 
as for two FBWs that you'd alternate doing you could do:

for workout A
squat
bench (horizontal push really, can be DB chest press as well.)
pullup
dip
bentover row
lunges

workout B
deadlift
dumbbell shoulder press (or military press)
pullups
dip
upright row
stepups

Rep ranges should change as well. Maybe do 5x5, 4x8 3x12, and change break times as well. 30 60 90 or 45 60 75.
 
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