I got roughly 5 weeks over winter break. I got a set of 10-pound and 25-pound dumbbells. Im 5'10 135 pounds. I know its impossible for significant improvement for such a short time but what stuff can I do to to show the most improvement when I get back? Right now Im kinda skinny and sometimes hunch my back
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Trying to impress this girl by working out over winter break
- Thread starter peel
- Start date
1) Stop hunching.
2) With those weights, you won't be able to make anywhere near the sorts of gains you could make with, say, an Olympic standard barbell, 2x20kg plates, 2x10kg plates, 2x5kg plates, 2x2.5kg plates and 2x1.25kg plates (a cumulative total of 97.5kg, or ~215lb). With this equipment you could do more efficient exercises and have much more potential progression...and then all you'd need longterm to keep on getting more progression is nutrition, consistent training, and buying an extra couple 20kg plates once a season.
3) That said, some things you can do with the weights you have are: lunges, split squats, bridges/hip thrusts, overhead press, bicep curls, skullcrushers, one-arm rows, floor/board chest press, lateral raises, weighted chins, weighted dips, weighted core exercises. And with these exercises, you can certainly get a little bit of muscle and strip away some excess fat, provided decent nutrition for each goal.
4) For nutrition, to build muscle add 250-500kcal into your current diet every day and consume 1g protein/lb bodyweight/day. To decrease fat, reduce 250-500kcal from your current diet every day, and consume that same amount of protein. Eat plenty of fruit and vegetables, meat, whoelgrains, nuts, legumes, and drink plenty of milk and water.
2) With those weights, you won't be able to make anywhere near the sorts of gains you could make with, say, an Olympic standard barbell, 2x20kg plates, 2x10kg plates, 2x5kg plates, 2x2.5kg plates and 2x1.25kg plates (a cumulative total of 97.5kg, or ~215lb). With this equipment you could do more efficient exercises and have much more potential progression...and then all you'd need longterm to keep on getting more progression is nutrition, consistent training, and buying an extra couple 20kg plates once a season.
3) That said, some things you can do with the weights you have are: lunges, split squats, bridges/hip thrusts, overhead press, bicep curls, skullcrushers, one-arm rows, floor/board chest press, lateral raises, weighted chins, weighted dips, weighted core exercises. And with these exercises, you can certainly get a little bit of muscle and strip away some excess fat, provided decent nutrition for each goal.
4) For nutrition, to build muscle add 250-500kcal into your current diet every day and consume 1g protein/lb bodyweight/day. To decrease fat, reduce 250-500kcal from your current diet every day, and consume that same amount of protein. Eat plenty of fruit and vegetables, meat, whoelgrains, nuts, legumes, and drink plenty of milk and water.
1) I try when I notice it but some say it has to do with not having strong enough back or chest muscles or something? Im not sure if this is true
2) I have an extensive weight room once I get back to college. Its a state college. Can you elaborate on what to do with each of these weights?
3)alrighty
2) I have an extensive weight room once I get back to college. Its a state college. Can you elaborate on what to do with each of these weights?
3)alrighty
Google the exercises that Goldfish mentioned. Do 3 sets of 8 reps of each. Do 1/2 of those workouts one day, skip one day (rest), and do the other half. The last rep should be hard, but not gut-busting hard. Or, check out The New Rules of Lifting. It should be available in your library.
In 5 weeks, you won't make much physical progress in 5 weeks, but you might make some progress in self-esteem which is more important to you.
In 5 weeks, you won't make much physical progress in 5 weeks, but you might make some progress in self-esteem which is more important to you.
1) I try when I notice it but some say it has to do with not having strong enough back or chest muscles or something? Im not sure if this is true
2) I have an extensive weight room once I get back to college. Its a state college. Can you elaborate on what to do with each of these weights?
3)alrighty
1) It depends. Can you straighten your back up normally? If so, then the problem is habit, not muscular strength. If you can't, or if you feel your muscles get sore/tired quickly while in a normal, upright position, then your back muscles (in particular the upper fibers of erector spinae) may need strengthening.
2) With the barbell and weights, on top of most of the exercises I already listed with DBs/bodyweight you can do squats, deadlifts, bench press, rows, power cleans, snatches, split jerks, goodmornings and standing calf raises in the squat rack. Everything the body needs to build strength and size, exercise-wise.
I think you should have a look to my blog and you will get all the answers at my various posts. or you can ask me directly here if you have any question.
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