Building Muscles with Smaller Weights

[Alpine]

Sh1t, just checked out the navy seal thing.

I think it's fair to say that I got very tired just reading it.

Bear in mind, it's their job, and they are mainly endurance athletes.

Nothing in it is different to what you'd find in most all round fitness programs. However the intensity and duration is on another planet and injury liklihood is high.

You can't beat tri-athlon training for good allround fitness. And you don't have to do mega miles to be fit, just stick to short course if you want to compete.

 

[familyguyfan]

Originally posted by MrFitness880
Exactly. I'm not looking for some intense workout program where I have to eat a strict diet and follow a strict set of workouts (though obviously keeping in pattern is important). I'm just looking for some simple, but effective workouts I can spend around a half hour or so 3-4 times a week on my own time. I'm gonna eat healthier and avoid junk food, but I'm not looking to go on a diet plan or anything. I just want more muscles, arms and abs in particular.


....

thats a contradiction. you have a lot to learn.

Which part of it is a contradiction? The fact that I don't want an intense workout program, but still want some muscles?

I didn't say I wanted to bulk up a ton and get real big. Just be more in shape and have a more toned body (not huge though, just good looking).

Here's what I'm doing right now (this isn't gonna be the thing I do to start building muscles, this is more a precursor/starting phase):

- 25 slow crunches
- 15 slow situps
- 2 reps of 15 curls with weights
- 20 slow pushups

As you can see, that's not a lot, but I'm just starting out. I haven't excercised on a regular basis since I was swimming in the summer, so I'm starting out small with something I can complete in about 10 minutes.

So what do you think I can do to build on that without getting into an intense workout program that consumes all of my time? I'd like to keep it with stuff I can do at home, but later on I may look into expanding it once I get more serious.

 

[7 Virtues]

I would say to get the most out of that plan, you'd want to be explosive on the contractions and then control the release.

e.g. Extend your arms quickly during a push-up, then slowly lower yourself.

 

[7 Virtues]

Also, an intense workout is usually not that much time. Anything more than an hour is a waste of time for strength, power, and hypertrophy training.

 

[sfalexi]

Here's what I'm doing right now (this isn't gonna be the thing I do to start building muscles, this is more a precursor/starting phase):

- 25 slow crunches
- 15 slow situps
- 2 reps of 15 curls with weights
- 20 slow pushups

That's pretty much what I do. Except I consider this one "set" and I try to do between 10 and 20 reps of this "set".

Works for me. Try it.

Alexi

 

[semag]

Which part of it is a contradiction? The fact that I don't want an intense workout program, but still want some muscles?

I didn't say I wanted to bulk up a ton and get real big. Just be more in shape and have a more toned body (not huge though, just good looking).

The contradiction is that you want to get bigger, but you don't want to get bigger.

In order to get more "toned" (such a horrible word... *shudders*) you need to build up the muscle under your skin, and cut off the fat. Simple as that.

To build up the muscle, you need to get bigger.

You're not gonna do it with 10 minutes a day.

 

[MrFitness880]

I think the biggest contradiction is that you want to make gains without the effort. Im leaving it at that.

 

[familyguyfan]

Originally posted by MrFitness880
I think the biggest contradiction is that you want to make gains without the effort. Im leaving it at that.

I can understand that. However, it's not that I don't want to put any effort into it. I'm really not looking for huge gains. Just a little bit. As I said, I'm just looking for a more toned body in general, and I'm willing to put the effort in to do so. I'm just not looking for a workout program that is gonna severely restrict my eating habits and consume a fair amount of my time. I want a more basic one.

And thanks for the tips 7 virtues, I'm gonna try that tomorrow (I'm doing it every other day).

 

[Zaine]

Thats all good and well, doing your workout every other day; but for your abs, do them everyday for maximum progress. (48 hrs to recooperate for every muscle in your body, other than abs which is 24 hrs.)

 

[familyguyfan]

Originally posted by Zaine
Thats all good and well, doing your workout every other day; but for your abs, do them everyday for maximum progress. (48 hrs to recooperate for every muscle in your body, other than abs which is 24 hrs.)

Oh. I'll definitely start doing the ab workouts everyday then. I had thought that ab recovery time was 48 hours as well, so that's why I was doing them every other day also. Thanks.

 

[Nightwing]

Originally posted by familyguyfan
Can you still build decent muscles on your arms with smaller weights?

I don't belong to a gym and I don't have any big weights at my house. The only weights I have are ones my mom uses, so I've only got a pair of 8 pounders and a pair or 10 pounders (what I've been using).

What ways should I lift them to effectively make the biggest gains?

 

[Nightwing]

Originally posted by familyguyfan
Can you still build decent muscles on your arms with smaller weights?

I don't belong to a gym and I don't have any big weights at my house. The only weights I have are ones my mom uses, so I've only got a pair of 8 pounders and a pair or 10 pounders (what I've been using).

What ways should I lift them to effectively make the biggest gains?

Sorry to tell you, you cant make gains with such light of weight. Muscles grow by overloading them and then allowing them to recover.

 

[check_mate_kid_uk]

could you see decent gains in muscle from doing press ups?