Newbie Advice

[edd]

I recently decided to exercise more than I currently do. I came across this site and found some links to http://www.exrx.net/. I have some old dumbells in the garage (1.1kg, 2.3kg and 4.5kg) so I want to try and use these to begin with. Using the information on exrx.net I have created a workout plan using a 2 on, 1 off method and splitting upper and lower. I made a little web page to remind me of the exercises which can be viewed here: http://www.stokez.co.uk/workout/ (the missing pictures are the ones from exrx.net which I am using to remember the methods).

Some information,
-I am 19, 5'8", 113 pounds (I can't put on weight through eating )
-I only have a set of dumbells, no access to a gym

Does my plan look ok? I use the 4.5kg for most things and the 2.3kg for wrist exercises.

I did my first upper body workout on Sunday and my triceps have been pretty sore/tight up until now, I assume that means the workout did some good?

Also, for a bench press such as this: http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html , I don't have a bench. Will it still have the same effect lying on the floor or a bed? My arms obviously can't go as low without a bench and therefore my chest muscles don't get as stretched.

Thanks in advance for any advice!

 

[malkore]

Are you male or female? Those are some really light dumbbells for a typical male, but would be pretty good for a female. Plus with your height and weight, I'm hoping your a female...otherwise you're a real ectomorph, and we'll need Abear's help to get some weight on you.

Soreness isn't the best indicator that you worked out properly, but if you're sore, then you definitely did enough...possibly too much...but at the start of a new workout routine where you're amping things up, its pretty normal to be extra sore the first couple weeks.

I would invest in a simple bench. You really do need to go all the way down when doing pressing moves. If you don't, you'll slowly train the muscle to have a shorter range of motion.

 

[edd]

Are you male or female? Those are some really light dumbbells for a typical male, but would be pretty good for a female. Plus with your height and weight, I'm hoping your a female...otherwise you're a real ectomorph, and we'll need Abear's help to get some weight on you.

I am male . I have ordered some new dumbells which will arrive tomorrow. The new ones go up to 10kg but I can always get extra weights which will allow me to up them to something like 25kg. I'm from a short family which sort of explains my lack of height. I'm the tallest in the family now , my dad is about 1/2" shorter, my brother about 2" shorter and my mom is probably about 5'.

I would invest in a simple bench. You really do need to go all the way down when doing pressing moves. If you don't, you'll slowly train the muscle to have a shorter range of motion.

I'm currently a student and only have a tiny little room, not enough for a bench. I will be able to use my garage at home during the summer but until then I'll have to think of something else. Do you think doing one arm at a time over the side of a bed would do the trick?

Cheers for the help so far.

 

[indyrockrules]

Barbell!! I've just got a brabell with 15kgs (about 32lbs) on each side. Its brilliant. I use it for triceps (upright rows), biceps (regular bicep curls or 7 7 7s (lower half of rep x 7, upper half of rep x 7 whole rep x 7, and wrists, (behind the back wrist curls). Its brilliant. The only thing i use my dumbells for (same weight) are hammer curls. get one if you have space. Anyone else agree?

 

[Fil]

I prefer dumbells over barbells whenever possible so that I get a better "real strength" exercise. With dumbells you work more of your stabilizer and synergist muscles, turning the strength you gain into something that's more practical for real life use.

 

[indyrockrules]

true but i find that becase my right arm is stronger, i can use it to 'spot' of rmy left arm when curling with a barbell, i may get another 2 or 3 reps out, whereas with dumbells one my left is done, its done!

 

[malkore]

Sorry if I insulted you by thinking you were female. BTW, I'm only 5'9", so you're not short!
So you're a student...doesn't your college/university have a gym?

Dumbbells are better, like Fil says. The way you're doing things Indy, that left arm will never be as strong as the right because you baby it with the barbell. Barbell's have their time and place, but dumbbells are the meat & potatoes of a symmetrical physique.

 

[edd]

Sorry if I insulted you by thinking you were female.

hehe its no problem

So you're a student...doesn't your college/university have a gym?

They do have a world class gym, people in the UK olympic team come and use the sports facilities here! Its only about £160 a year to join but I want build up some muscle before I go and embaress myself there


I got my new dumbells yesterday, warmed up with the 2.3kg's and then did my 3 sets with 6kg. After my upper body routine I didn't feel as tired even though I was struggling to lift the last few reps of the 3rd set. Should I do all three sets of an exercise one after the other with a rest gap, or do one set of each exercise then go back through the cycle. eg,

chest/chest/chest/bicep/bicep/bicep/tricep/tricep/tricep/...

OR

chest/bicep/tricep/.../chest/bicep/tricep/.../chest/bicep/tricep/...

One final question; I was doing some squats and my knees began to make little creaking noises. I stopped in case I was doing any damage. I'm not sure if it was just the strain of the weight or fibres tearing

Thanks for the advice so far!

Edd