Need Major Help!

C

chris101

0
Im 19 years old, weigh 10.2 stones and my height is 5 foot 7-8

Basically my work out consists of 3 days.
For example

Monday - Biceps (Bicep Curls with dumbells while standing) 3-5 sets of 8 reps

Tuesday - Chest (Push Ups & pushups from a chair) 3 sets of 10 reps

Wednesday - Running and Situps

I dont go to the gym and I dont really intend to.
Im thinking of purchasing a multigym soon, but aint 100% sure on which one as of yet due to my budjet of £200.

I realised when I first started to work out I used to have pain in my arms for a couple of days. Now though I have no pain, I have been using whey protein for over 1 month with no added change in my arms or weight.
The only real change I have seen is the shape of my chest.

I can't put on any more wieght on my dumbells, as I cant lift more then I already do and trying to do more reps just causes me problems for my other sets.

What should I do to get on track again in building my arms up and chest? The only solution I can think of is purchasing prolabs N-Large 2 and taking half a dosage, 30mins before my actual workout.

Some 1 pls put me back ont he right track!
 
Also what should I take before an workout so I find it easier to life more?
 
Hi Chris,
It sounds to me like you are not working out enough.
If all you are doing is 3 exercises, you cannot expect to see that much results.
I suggest you do as follows:
work out every other day and do all exercises each time.
Do 4-5 sets of push ups with 2-3 different positions. - Example: 3 sets with your arms shoulder width, 1 set with yours arms further apart and another set with your arms closer together.
If you do them off the chair you are working out your upper chest, if you are doing them on the floor you are working out more the center and lower chest area.
sit ups are great, do as many as you can and search the net for different variations.

What weight are your dumbells?
Depending on the weight do about 3 sets of biceps curls.
Do forearms curls.
forward latteral raises side raises for shoulders, if you have never worked them before you should have great results pretty quick.
Do overarm extensions for your triceps.
If you have a bench you can also do back exercises using the dumbells.
you can also do back exercises on the floor using body weight.
I also suggest you do squats while holding the dumbells in your arms - do as many as you can for about 3 sets.
you could also work out the rest of your legs like calved by holding the dumbells and standing on the edge of a step and doiung raises or hamstrings by doing deadlifts - this would also workout most your back, but you would need pretty heavy dumbells to make them effective and they must be done properly otherwise you could hurt yourself - same for squats and any other exercise actually...
If you are interested in more exercises you could buy a rubber band or more dumbells (again I don't know what weights you are using.)
Good luck!!
 
Last edited:
Right thanx for the depth of your very helpful answer.
I am using 9KG on my left arm for bicep curls and around 8 for my right arm.

Ive tried using my dubells with the current amount of weight to do forward latteral raises & side raises but its no use I can barely do 2. Should I try off with the amount of weight I can handle and then take it from there?

Is there any kind of energy increase drinks or somthing I can take before I workout to help me through these workouts?

Finally I was thinking of purchasing a multigym on a budget of £200, you think that would be a good idea?
 
Right I just tested how much I could take when performing Latteral raises and side raises. A pittiful 3KG, but I did relaise by 1 test set of 10 reps my arm is already a little sore. So in the evening when I perform a propper work out hopefully I should have results in 2 - 3 weeks.
When doing squats how much weight should I carry in each hand?

Oh and you said to do all the excerises at 1 time. I dunno if this is right as i recently went to Dubai for a holiday and stayd at one of the hotels, where there was a trainer in the gym. I asked him how to work out and he would say work on each part of the body on seperate days e.g. monday arms, tuesday chest etc
So what route is best for me?
 
I am not sure about drinks but a banana about an hour before you workout will be good for energy.
I find that general diet effects me more than what I eat just before I work out. check out diet forums for nutrition details for body builders...

Regarding doing all exercises on one day, I agree with what that trainer said, but that would be so if you were doing 3 or more exercises per body part... working out at home with limited equipment makes me think that you will not be doing exactly that so you need to work out each body pat every other day. so work out every other day and do all body parts. As you are starting off, this is also the best thing for beginners. In another 2-4 months when you start working out harder you can have a different routine for each day... (I myself have two different routines Day A=legs, back, bicep / Day B=chest, triceps, shoudlers.)
Regarding a multi gym someone else will have to answer you, I have no clue about them.

Also, any exercise you do make sure it is even on each side. So do 8kg for biceps on both arms!!!
If you have lighter wieghts for latteral raises then use them otherwise do the 1-2 reps X 3 sets with 8 Kilo's and within a few weeks you may be up to 4-8 reps :)
Squats you should do with as much weights as you can hold in each arm (even weight in each arm) as long as you can do 8-12 reps easily. With 8 or 9 kilo's you should be able to but I actually recomend starting of doing squats without weights for a week or two. Also make sure you do them right, search the net for sites that show you in details how to do them. otherwise you could hurt your knees and your back.
All I am saying here is my opinion but you should do what feels right for you.
Good luck!
 
thank you ever so much for you excellent detailed answers for my queries.
 
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