So I just started working out from home two weeks ago. I don't have anything fancy, just two adjustable dumbbells that go up to 55 lbs each, barbell with 100 lbs to add to it total and a pull up bar. This isn't my first time working out from home. I don't really get sore anymore. I'm busting my ass, sometimes working out an extra half hour. My question is, can I build some muscle from home using only my limited weight equipment? I'm not talking about getting massive and huge as I know it requires lifting some heavy ass weight that you could only find at the gym. I'm 5'8, 180 lbs if that matters.
You can build muscle, i.e put on mass if you focus on a hypertrophy rep range, i.e basically 6-8 or 8-12 reps depending on the exercise. That's not to say you won't build muscle working with rep's of 4 or 5, but the focus will lean more to strength rather than building muscle, which hypertrophy training has proven to be the best at based on a bunch of studies. If you're getting to the point where with all the weight stacked on you can comfortably knock out a crapload of reps, time to buy more weight or go to a gym.
Thanks for the reply. Looks like I'll need to be hitting the gym soon, seeing as I can do 15 reps chest press or flys with ease. I can get a burn but it's more of an endurance burn, I don't think that builds muscle. Also, what happens if you're not sore after a long workout? Does it mean I didn't get an effective workout?
Yeah def go to a gym if you can do that many reps easily. I don't think soreness is a great indicator of your workout, but you shouldn't feel 100% fresh... when I first started I would get sore for a couple days, but now I rarely get sore (usually only when hung over/not enough sleep). And it's not really a soreness either, more like a complete muscle fatigue by the end of the workout.
I have the worlds worst ****ing genetics. Actually all Hispanics do. If you're black, you're born with hops and a six pack automatic.
yeah obviously im not saying JUST do 3x10 of everything then, hybrid of strength all that but theres nothing wrong with whatever rep range as long as its not rediculously high and as long as your progressively overloading. all good
Drop sets with negatives to failure is where is at. Also, don't ever skip back day. I skipped it to focus on chest... Boy was I wrong. Hit these muscle groups in this order. Back. Chest. Shoulders. Arms. Abs.
I have a blood shot eye so if I go real heavy it will burst again like last month. I nearly choked myself with them real slow negatives but get that spotter bench equipment.
And make sure you're breathing technique is on point. Don't catch an aneurysm for real. That's how Bruce lee passes away. I was forcing farts at work and got a headache.
Well. I have overdeveloped legs cause I use to play basketball and being 6'2 getting out jumped by all the shorter kids.. I dedicated legs every day for 5 years. My legs are shredded bro. I can play point guard thru center like lebron.
<iframe width="560" height="315" src="//www.youtube.com/embed/mgmVOuLgFB0" frameborder="0" allowfullscreen></iframe> You're Welcome.
My favorite: <iframe width="560" height="315" src="//www.youtube.com/embed/lsSC2vx7zFQ" frameborder="0" allowfullscreen></iframe> Also, rest days are boring.
ITs good, I liked the one I posted much better only because its not just one person. Its different people, different voices. The Mateusz M channel makes a lot of these motivational videos that are pretty great. He gathers different motivational speakers lines and makes one video out of it, therefore its much more enjoyable. <iframe width="560" height="315" src="//www.youtube.com/embed/9z4Kft47kBM" frameborder="0" allowfullscreen></iframe>
Truth or Myth? Eat 2-3 hrs before you sleep. My Nutrition teacher said its a MYTH and I'm reading the same at other places. It doesn't matter WHEN, it matters HOW MUCH. Also, Can someone tell me if this workout plan is good? Monday and Thursday: Spoiler 1. Barbell Bench Press (Flat) 2. Dumbbell Bench Press (Inclined) 3. Bodyweight/Assisted Pullups 4. Barbell Pullover (Flat) 5. Dumbbell Row (Bent Over, Overhand Grip) 6. EZ Curl Bar Biceps Curl 7. Dumbbell Biceps Curl 8. Dumbbell Triceps Extension 9. Dumbbell Triceps Kick Back 10. Barbell Shrug Tuesday and Friday: Spoiler 1. Barbell Squat 2. Barbell Lunge 3. Dumbbell Calf Raise 4. Barbell Dead lift 5. Body weight Superman 6. Dumbbell Shoulder Press (Military) 7. Dumbbell Raise 8. P90 X Ab Ripper X Wednesday, Saturday, and Sunday are rest days (I think).. Should I just do Cardio those days?
