Building Muscles with Smaller Weights

[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?

 

[sfalexi]

I only use smaller weights and calisthenics. Most people THINK I lift heavy weights.

I only have a pair of 25 lb dumbells. So what I do is slow curls, about ten sets of ten, and inbetween curl sets I do 20 slow pushups.

If I'm not feeling it hard the next day, I'll do it again. If I'm sore, I'll wait two days.

It'll probably take a little longer to build up though.

Alexi

 

[MrFitness880]

hate to be difficult, but no youre not going to be seeing any gains with 8 and 10 lb weights.

look into your local HS, most have weightrooms one can use in certain parts of the day.

 

[sfalexi]

He's right. 8 and 10, especially for a guy, isn't gonna do anything.

Calisthenics uses your bodyweight.

You can check high schools, or just go to the local park and do pullups, chinups, dips, pushups, etc. (That's a lot of what I do).

Alexi

 

[ScrewIt]

there was a guy i knew who said working out muscles is all about reps.

i believe it to be partially true...but seriously, if you're a skinny guy trying to put on weight, doing more reps over heavy weights is not the answer. How much carbs, protein, and calories are you going to burn before you actually reach the climax if your workout?

 

[familyguyfan]

I'm not like a skinny guy or anything, just about average-sized. I'm about 5' 11" and around 155 lbs. I'm just looking to gain some better muscles on my arms.

I'll look into getting some 25 lb. weights. Till then maybe I'll just do two 10's in one hand (they're small enough that I can hold both at the same time).

 

[sfalexi]

Try doing slow rep chinups if you can find somethign to hang from. Vary your grip width.

Then for the back/shoulders, use the same bar, with a palm AWAY grip, wide grip. Also, dip your head forward and touch the bar to the back of your neck (it basically replicates the lat pulldown cable machine, but with your body weight)

Alexi

 

[B9]

mate, if you are not a regular trainer, then 30 lb dumbbells should serve you well for quite a while for heavy lifting.

 

[Alpine]

Yes, if you live within Jupiter's gravitaional force.

 

[7 Virtues]

You have more muscles than the ones in your arms!

 

[familyguyfan]

Originally posted by 7 Virtues
You have more muscles than the ones in your arms!

I know that. I'm also doing curlups and situps for my abs, pushups for my chest/upper body, and I'm running as well. And I'm not really trying to bulk up a ton and be in peak physical condition or anything. I'm just trying to be healthier, in better shape, and get some decent abs, pecs, and arms.

 

[7 Virtues]

Sounds to me like you're going for the super toned endurance athlete/swimmer/soccer player look.

You might want to check into the various military training programs on www.bodybuilding.com

SEAL Program
Royal Marine
Special Forces

They mostly involve bodyweight exercises, swimming and rucksack marching. You might want to pick up the US Navy Seals training manual, which I may be able to send to you in PDF form, if you have gmail.

 

[sfalexi]

7 Virtues,

Think you can send that to my email too? It's in my profile. That look is exactly what I'm shooting for.

Alexi

 

[Alpine]

If you're not after bulk then check out all the Matt Furey stuff on the p2p networks. Also Pavel's stuff.

You can do one legged squats (pistols) Hindu pushups etc. When you get good you can put your weights in a rucksack and start squatting with those.

Your arms will tone from chins, pushups, dips.

To be honest though, a cheap set of second hand weights comes up regular in free papers etc. Keep an eye out, there's nothing quite the same as lifting big weights, even if you don't want a lot of mass.

 

[MrFitness880]

you know alpine you bring up 2 good points.

the first is that you can often get cheap used weight sets

the second is in regard to the rucksack idea. you dont have to limit yourself to lifting conventional weights. squats, pull ups and pushups with weight should be beneficial. toss something heavy into a backpack/rucksack and try that. weigh it first if you can and that way you can track your progress. the downside to this is that it may be uncomfortable. but experiment w/ what you have around.

id still recommend looking into a HS weightroom, but trying that for now is an option

 

[fatkins]

Why would you want to, progressive load... If you must start small (reasonable amount) then work up, by the sound of your post sounds like you just want to lift the bar to build.

 

[familyguyfan]

Originally posted by fatkins
Why would you want to, progressive load... If you must start small (reasonable amount) then work up, by the sound of your post sounds like you just want to lift the bar to build.

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.

Though I would like to see that Navy SEAL training program to maybe get a good idea on some workouts I can do. Is gmail any different from email?

 

[7 Virtues]

gmail allows the sending of huge attachments.

The Navy SEAL PDF is approximately 15MB in size. No other free email can cope with a file that size.

If you want it, check to make sure your email can accept a file that size.


Now, I hope you don't plan on getting big. Size and strength require heavy loading. A couple of 20lb dumbbells a going to get useless quick.

 

[bfl]

well that leads me to say im in his same situation only that mines are 20 pounders.

Will i see a difference?

 

[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.