I need a workout plan!

i want to start too you smoke?

need to hire an expert who helps and give you right info

Gains will be limited (But possible) without a gym. Body weight exercises can certainly get you some muscle, while burning more calories than you eat (Through cardio, diet or both) results in less body fat.

If you're serious about putting on some size/strength I'd be looking at a gym - the big chain gyms are suprsingly cheap nowadays.

You can do all the main lifts with the dumbbells and bench. However they'll soon get too light to make progress. Doing hundreds of reps with a light weight will not get the same results as slowly adding weight to your lifts.

Wooten said:

What up guys, I know BHW has plenty of people who workout.

Setting: I plan to work at home as I have no time to go to the gym as well as no access to a gym anywhere close to where I live.

I have a set of dumbbells and an adjustable bench ( can do inclines/declines ).

What I need: I'd like a suggestion of workout plan that would include only gear I have. Can be 3-4 days split. My shoulders are lagging compared to the rest of the body.

What else: I'm not sure whether or not I need to take supplements after workout, not sure. I'm about 83kg and approx. 180cm height. Trying to gain muscle, but don't want to become huge. As natural as possible.

I know this might not be the best place to ask, but then again, I've seen threads about relationships and porn addictions, so why not ?

There are so many workout plans around the web, but it's just a bit too difficult to choose, not being an expert.

Thank you in advance for your input and advice!

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I've spent most of the last 20 years lifting in the gym and used a bunch of different programs and OTC supplements. You don't have to worry about getting "huge" as it won't happen if you're a "natty" (natural bodybuilder). Think Mike O'Hearn (I probably misspelled that) and most Physique models (aka "Men's Bikini"). To get to the Arnold Schwatzenegger, Lou Ferrigno and such of the olden days, or the Phil Heath and Ronnie Coleman of today, they ALL take "performance enhancers."

As far as a workout goes, Bodybuilding.com is going to be your go-to source. They have lots of good workouts and even ones for home gyms. Your bench allows you to do presses, but you can also do flys (forward and reverse), dumbell rows (standing and laying down 2 at a time), you can also do tricep work, preacher curls, concentration curls and one arm delt raises with it.

I'd also suggest pushups, planks, squats, crunches and Burpees. Those alone will get you jacked. As far as supps, protein is great to keep your muscles fueled and not getting canabalized for fuel. BCAAs are all you really need intra workout and using dumbells at home, you probably aren't going to be going so heavy that you really need them to fuel the workouts or need any of the post workout stuff. Waiting 30-60 minutes and having a good meal with protein, starches and certain sugars will be more than sufficient.

Soucha said:

I forget who it was, but recently I was watching some MMA fighter talk about how a big flaw in American sports training is that we often-times train until we are exhausted and then take a 2 day break. This is what a lot of us are told to do while growing up. It's not so bad for gaining bulk muscle, but since he competes in a sport, it is better to do less exhaustive training and work more on skill-sets such as BJJ everyday, rather then work himself to failure at each work-out. This also allows one to fit more cardio in, as few people will want to wake up and run a few miles the day after doing XXX pound squats to failure. At the end of the year, the guy who trains a little less each time, but does it everyday, has done far more training then the guy who does a little more each time, but is then to tired to do it the next day, or day after that.

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Yup you're right. Most pros do about 30-90 mins of strength and conditioning and about 3-4 hours of skill training per day. Some of that skill training will be light sparring and BJJ drills. But they do this consistently day in day out, maybe go easy on Sunday but still not easy. Aside from the psychical benefits of training, mentally, you have to be able to absorb all that you have learned. Phil Daru works his guys out perfectly though. They will be EXHAUSTED but at the same time, he knows at what point it isn't productive anymore so he'll cut the drill short. MMA for sure demands consistency, and it is the most demanding sport out there by far. You just have to get used to being completely sore literally everyday, where as bodybuilders will take a day off and what not.

Side note: I've always disliked the bodybuilding forum. They're mostly egotistic betas, and none of them could run through an agility drill or run a few miles to save their life. Unhealthy for the body and the brain. MMA is a great sport, but not for everyone. Would be nice if more sports that are super great for your health came into play. Crossfit came, but people realized how injury prone you are with it despite it's great benefits.

Wooten said:

What up guys, I know BHW has plenty of people who workout.

Setting: I plan to work at home as I have no time to go to the gym as well as no access to a gym anywhere close to where I live.

I have a set of dumbbells and an adjustable bench ( can do inclines/declines ).

What I need: I'd like a suggestion of workout plan that would include only gear I have. Can be 3-4 days split. My shoulders are lagging compared to the rest of the body.

What else: I'm not sure whether or not I need to take supplements after workout, not sure. I'm about 83kg and approx. 180cm height. Trying to gain muscle, but don't want to become huge. As natural as possible.

I know this might not be the best place to ask, but then again, I've seen threads about relationships and porn addictions, so why not ?

There are so many workout plans around the web, but it's just a bit too difficult to choose, not being an expert.

Thank you in advance for your input and advice!

Click to expand...

Burpees and handstand push-ups

https://7chan.org/fit/res/22341.html
or if you have time
https://www.dropbox.com/sh/j41mqhcoejs4jfn/AABtVyhHbIHfmiARtgmLoLh-a?dl=0
https://drive.google.com/drive/folders/0B0Vyec-yHY6DYmNiMkg1dlZIelU

Find someone you find motivating and see if they have their work out routine online. Sometimes changing up the work out routine helps keep things more fun, which can help motivate to work out.

(inb4 "dO yOu OwN bEtTeRmEN oR jUsT aFfiLiAte") no, I don't and I'm not. I just like to work out
Get the app called BetterMen. Its premium @ $10 a month and I have been going pretty good. They have different plans and eating and benchmarking goals. I just wish they had the plans for my diet (keto)

blackwalker said:

(inb4 "dO yOu OwN bEtTeRmEN oR jUsT aFfiLiAte") no, I don't and I'm not. I just like to work out
Get the app called BetterMen. Its premium @ $10 a month and I have been going pretty good. They have different plans and eating and benchmarking goals. I just wish they had the plans for my diet (keto)

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Just pull the trigger and go zerocarb

mhtro said:

Just pull the trigger and go zerocarb

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It's pronounced fasting

Stop it. Just start doing something with what is available to you right there.

Start doing kettlebell swing with one of dumbells (grab it from one of the heads), check youtube for the proper technique, if your dumbells are to light then look out for something heavier

now lets say you have a set 2 dumbells of 20KG each, take one and start doing the swings with GOOD form, aim for sets of of 45 reps with no more than 2 minutes rests between sets

Aim for 40 sets daily in groups of 5 or more sets. you will notice gains in strength and cardiovascular.

Add to the mix: 100 Push-ups, 100 Pull-ups 6 days a week, the way you will do them is when you feel you can only do 2 more push-ups/pull-ups with a good for you stop for 1 minutes (max) and then continue, once they are not challenging reduce the rest time between sets, once you are down to 10 seconds rest between set then add some weight on them.

If you don't eat/suplement enought to compensate for the work you do you will not gain any mass period. If you can go all the way with sea food (Fish, squid, tuna, etc.) go for it, for carbs since you want to gain mass just don't overdoit with the junk food and forget the scale your clothes will tell you.

You WILL train your legs 3 times/week with dumbell squats holding the dumbells at shoulders height in front of you with palms facing at you, aim for at least 10 sets taking no more than 1 minute rest between sets (you will get use to it), how many reps? until your quads burn. If you can go ass to grass great if not go parallel. you will perform the squats in an explosive motion (Go fast with good form) and do not lock your knees in the way up, you stop the motion before locking your knees and go down in a fast but controlled motion, don't just drop down.

Rest for around 5 minutes take a heavy dumbbell and do 10 sets of dumbbell good morning, If you can do more than 8 reps then dumbbell is to light.
focus on good form here or you can get injured. If you are unable to do it right then do straight legs deadlifts with the dumbbells.

and to answer your question: YES I've done that and plan to go back at it once I get my feets fixed by next year. at 5'6" 155lb. people use to ask me If I was 170-180lb.

I trained and ate for that goal, I was eating 8 times a day and hitting it hard, sweating like crazy while training, ==> TRAINING, not working out and did it all training only
1 hour or less/day directly from my job to a patio gym with a couple set of dumbbells, 2 patio bars and discs, full of people.

so stop thinking/asking for advice and start doing things.

Wooten said:

This is a rather similar workout I did for the past half year, but it doesn't help build a muscle mass. I can perform these with ease and it's pretty difficult to progress without weights/pull-up bar or dip bar.

Not looking to become huge, but just a little bit bigger ^^.

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Fair enough. Yeah you don't get big vs weight lifting. But in terms of overall body strength I feel calisthenics is much better and you keep a perfectly balanced body.

If you can do that routine, you might want to try the one I do 3x a week:
- 10 wall handstand push ups | 3 reps
- Freestanding handstand hold for 10 seconds
- 10 bar pull ups | 3 reps (I've got a pull bar installed)
- planche 10sec to side plank | 3 reps
- Plank for 60sec
- 5 incline archer push ups | 3 reps
- 10 single leg box squat (each leg) | 3 reps

Stretching at the end

My focus is more on torso, but legs are fine and not disproportional, which is what I didn't want.

Believe me you will get bigger with advanced exercises

hiepdn said:

I got one for you here, it has been proven to be pretty good. Try it out yourself and let me know if it works for you. Here is your daily tasks to do:

• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats
• 10KM Running

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Of course that anime workout gets mentioned lmao

Set of dumbbells won’t help you, you better shift to calisthenics instead, it will give you the athlete tone you are looking for...

And don’t neglect your legs!!! Chicken legs are disgusting.

didiseo said:

Fair enough. Yeah you don't get big vs weight lifting. But in terms of overall body strength I feel calisthenics is much better and you keep a perfectly balanced body.

If you can do that routine, you might want to try the one I do 3x a week:
- 10 wall handstand push ups | 3 reps
- Freestanding handstand hold for 10 seconds
- 10 bar pull ups | 3 reps (I've got a pull bar installed)
- planche 10sec to side plank | 3 reps
- Plank for 60sec
- 5 incline archer push ups | 3 reps
- 10 single leg box squat (each leg) | 3 reps

Stretching at the end

My focus is more on torso, but legs are fine and not disproportional, which is what I didn't want.

Believe me you will get bigger with advanced exercises

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I know advanced calisthenics can get you bigger, no argument there. My only issue with it is that it takes much longer and progression is way harder. At some point you need to do weighted calisthenics, as for example, you can't get big legs with body weight only. Also for more advanced stuff, you'd need weights/rings/dip bar etc.

I love calisthenics, but I want to try something different and see how to it goes, perhaps even mix stuff up.

JayDee1984 said:

Set of dumbbells won’t help you, you better shift to calisthenics instead, it will give you the athlete tone you are looking for...

And don’t neglect your legs!!! Chicken legs are disgusting.

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I don't see this argument as valid, as dumbbell weight can be adjusted or just buy another heavier set of adjustable weight dumbbells for like $50.

Most of the exercises can be done with dumbbells anyway.

Unless you want to elaborate on your point?

Running and warm up is the best

blackwalker said:

It's pronounced fasting

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No it's not. Fasting and zero carb are different

Wooten said:

I know advanced calisthenics can get you bigger, no argument there. My only issue with it is that it takes much longer and progression is way harder. At some point you need to do weighted calisthenics, as for example, you can't get big legs with body weight only. Also for more advanced stuff, you'd need weights/rings/dip bar etc.

I love calisthenics, but I want to try something different and see how to it goes, perhaps even mix stuff up.

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Makes sense to me. Indeed, legs is harder, I do play football to help out

If you love calisthenics, I'd go with combination with weights as you suggest. Isn't it always better to do what we love?

Let us know what you go for in the end.