I want to work out, but I have limited equipment.....

[habdragon08]

All I have is

a flat bench
a large bar
2 small bars

and weights than can attach to those bars

Right now this is what Im doing (every 3 days, if it matters)

bench 65 pounds- 10 times
regular curls 15 pounds 12 times
hammer curls 10 pounds 12 times
shrug 65 pounds 12 times
squat 90 pounds- 10 times
calf excercise- 15 times (get on one leg and go up on my toes 15 times)

repeat 3 times

I also do abdominal excercises(without equipment) every other day, and run every day Im not working out(twice every 3 days).

My abdominal workout:
50 sit ups
5- 6" leg lifts

repeat about 5 times

I dont have any acess to any supplements, But i am willing to eat eggs or porkroll every meal if necesary.

Im 16 years old, 5'6, and 130 pounds.

Im looking to bulk up, obviously. This seems to be working to an extent, but I have a feeling thers more I could be doing.

Thanks.

 

[Francisco d'Anconia]

Search the forum for Diesel's Bulking Guide.

 

[WORKEROUTER]

Originally posted by Francisco d'Anconia
Search the forum for Diesel's Bulking Guide.

Not too hard since it's at the top of the page.

 

[Cloud-uk]

Hey habdragon08, I'm starting up a serious bulking effort at the moment, I'm 17, 5'9", and at 135 pounds atm. I also have very similar weights to you- just the bar and the bench, dumbells, and a tricep & curls bar.

Since we're both at a similar level, height, weight and age do you want to sort out a programme and work on it together? I always find some competition and advice from someone who is in a simmilar situation helps a lot, and my work out buddy is totally different to me (oh yeah, and I whoop him at every exercise!).

Post or PM me, I'm done with being skinny.

 

[silverwex]

Im the same as you habdragon. Ive only free weights, a few bars, weights and a bench.

Ive gone from 146lbs to 168lbs in 14weeks!

Im on skinnyguy prog.

 

[Scaramanga86]

Im in a similar predicament, all i got is a pair of dumbells. anyone know any good exercises to build up the arms which can be done whilst at home?
Also im 6"0 and weigh 70kg (about 155lbs), am i underweight?

 

[Alpine]

I don't understand. You guys say you haven't got much equipment except bars and weights?

That's sort of all I got what else do you need.

I gained 15lbs in 3 months on this.

Hip belt squat (just do deadlifts)

Overhead press

bent over row

stiff leg deadlift on every other work out.


Now there are two ways to do this.

I biult up the weight over a month, 80% of max, then did 2 sets of 6-8 to complete failure 2 mins rest between sets.

As all exercises rquire no safety gear you can go to failure.

I started 3 days a week, then 2 and once every five days for the last month.

The other way would be submaximal low rep high sets approach. This allows you to train more often, say 4-5 times a week. Never lift to failure, work with about 80/90 % of a 1 rep max. Try to aim for 10-15 sets. Again build up slowly, ease back the weight at the end of each month.

Most of my weights came from boot sales.

Eat 500 cals more than you normally do per day. Loads of variety and protein.