At Home workout help

[Crider]

Ok as you can tell I'm new to the forum, been perusing the posts for the past month reading up and waiting on getting an active account so that I can post.

Current stats:

30 year old Male
5' 11"
A miserable 150 lbs @ 14% bf

My obvious goal would be to gain weight,  I'm wanting to try to get to 180 to 185 lbs with 10% BF.

As the subject suggests I don't have a gym membership and am working out from my house.  Currently I have a bench that will do flat, incline and decline.  Dumbell pairs from 10 to 40, I'm looking at getting 45 and 50 pairs soon but they are quite expensive.  I have been doing a beginner workout program that I had found that consists of your basic movements db bench, push ups, hammer curls, shoulder press, lunges, db squat...all done in 3 set of 8.  I want to move onto something else that would push me a bit further.  I found the following workout that I wanted to try:

Monday - chest and triceps

flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets

skull crushers - 3 sets
single arm overhead extensions - 3 sets

Tuesday - legs

squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets
(At the time I'm writing this, this actually IS my current shoulder workout.)

Friday - back and biceps

deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets

standing dumbbell curls - 3 sets
preacher curls - 2 sets

Saturday/Sunday - off

My diet has a lot to be desired and I'm actually working on that now.  Its not that I eat bad foods its just that I don't eat nearly enough.  Was eating just 3 meals a day which I'm working on changing to 6 meals a day so that I hopefully won't gain a lot of fat weight.

I'm looking for any suggestions that you may have.  I have been looking at changing my standard dumbbells into getting the adjustable weight ones from bowflex, although they are rather pricey so any suggestions would be appreciated.

[pumpster]

If money's an issue, just get adjustable spinlock DB bars and some plates new or used on craigslist so that you won't be held back on weight used. If you want to make a longer-term investment the best quick-change DBs aren't the Bowflex ones, they're the ones from Ironmaster and from Powerblock. All of them are expensive.

How's your setup with the bench, do you have a rack? You should get one of those new or used, or get a Powertec WB-LS which i've owned and is excellent.

You're gonna have to do some cardio IMO, do some running some days then as the fat comes off get a protein supplement to drink in order to increase the protein intake beyond 3 meals a day.

As far as the workouts, i've never been a fan of push/pull as you're doing, i'd rather do chest/lats together and bis/tris for example, try reconfiguring to something like that. You have to experiment, try different schemes for at least a month each and see how it feels and works. Experiment. Also i think that once you're on a protein supplement also try hitting each muscle twice weekly-the reps/sets you're using is sufficient already, IF your workout intensity is high-if you're pushing yourself.

[ngm21084]

as pumpster already stated do not get the bowflex db imo they are cheaply made and not worth the money i also workout at home and do so with adjustable DB from ironmaster and they go from 10 to 130 pounds each they are very solid...your workout routine looks pretty descent  i would also suggest getting some sort of pullup bar but thats me....if your wanting to change your routine then id try what pump suggested and hit muscles twice a week it does work it just takes some tweaking as far as which exercises to do on the same day...a power rack would be great if you can get your hand on one i need to i just havent because honestly those db squuats suck i hate the way they feel like half of a squat and half of a deadlift...and supplementing some fast acting protein imediately after your workout is key for optimal recovery and growth just keep it simple with the supplements imo maybe a shake in the morning right when you get out of bed and one after working out along with a good multi and maybe a creatine/bcaa sup both of which will help with recovery and growth but the biggest thing is eating good foods and lots of them....good luck bro

[ngm21084]

hey pump maybe you could outline a descent split for the twice a week deal...and i have a question about that powertec how big in circumference about are the stems that hold the plates i was jw if the ironmaster plates for the DB would fit on the powertec deal

If money's an issue, just get adjustable spinlock DB bars and some plates new or used on craigslist so that you won't be held back on weight used. If you want to make a longer-term investment the best quick-change DBs aren't the Bowflex ones, they're the ones from Ironmaster and from Powerblock. All of them are expensive.

How's your setup with the bench, do you have a rack? You should get one of those new or used, or get a Powertec WB-LS which i've owned and is excellent.

You're gonna have to do some cardio IMO, do some running some days then as the fat comes off get a protein supplement to drink in order to increase the protein intake beyond 3 meals a day.

As far as the workouts, i've never been a fan of push/pull as you're doing, i'd rather do chest/lats together and bis/tris for example, try reconfiguring to something like that. You have to experiment, try different schemes for at least a month each and see how it feels and works. Experiment. Also i think that once you're on a protein supplement also try hitting each muscle twice weekly-the reps/sets you're using is sufficient already, IF your workout intensity is high-if you're pushing yourself.

[pumpster]

hey pump maybe you could outline a descent split for the twice a week deal...and i have a question about that powertec how big in circumference about are the stems that hold the plates i was jw if the ironmaster plates for the DB would fit on the powertec deal

The stems are just enough to fit olympia diameter, and about a foot long on each side. I don't know how they would fit with the Ironmaster DBs, though it would be possible to buy some chains and probably attach them to the Powertec. the best way to use those DBs as resistance on a pulley would be to buy an Ironmaster superbench with the lat tower, then the DBs can be attached instead of using plates. I had the superbench with most options including the chin bar, along with the Powertec WB-LS and Bowflex when i lived in NYC, and have helped Ironmaster with some of their designs. Anyone interested in good home workouts should look at both the Powertec WB-LS and Ironmaster site.

[ngm21084]

The stems are just enough to fit olympia diameter, and about a foot long on each side-better to get some 45 lb. plates as well as some smaller ones otherwise you can run out of room. I don't know how they would fit with the Ironmaster DBs, the best way to use those DBs as resistance would be to buy an Ironmaster superbench with the lat tower, then the DBs can be used instead of plates. I had the superbench with most options including the chin bar, along with the Powertec WB-LS and Bowflex when i lived in NYC, and have helped Ironmaster with some of their designs. Anyone interested in good home workouts should look at both the Powertec WB-LS and Ironmaster site.

i dont have the chin bar ive got one that hooks up in any doorway but i have been wanting to purchase the lat tower for the superbench just havent got around to it...but in my experiences ironamster has extremely solid products and would recomend them to anyone who is trying to establish a home gym...

[pumpster]

i dont have the chin bar ive got one that hooks up in any doorway but i have been wanting to purchase the lat tower for the superbench just havent got around to it...but in my experiences ironamster has extremely solid products and would recomend them to anyone who is trying to establish a home gym...

Very good. I spent some time helping them with the lat tower design and would like to see if further improved-would like for example the lat tower to be able to be plugged in to both ends of the bench to allow for pulley flys and crossovers using a tower at end end.

[ngm21084]

yea that would be good if you had a tower on both ends for cable crossovers and what not....

[buffbong]

  Yea the bowflex dumbells would not be a good idea. First they are not very heavy and are expensive. I have the ironmaster dumbells like ngm. Since your just starting out you could probally get the set that goes up to 75-85 for about 400 bucks. If not go to walmart they have a olympic handle dumbell set with a e-z curl bar for less than forty bucks. Plus you could just buy a bunch of tens for those.
   Now for the routine the idea of a four day spilt is good. Personally I like the push pull system since the tris are already warmed up you can blast them after chest. It gives them more time to recover in between workouts. If someone had really lagging bis or tris I would suggest doing them after other muscle groups. But since your starting out you have now idea what will lag if anything. Getting a pull bar would be very important to your lat training. Untill then I would drop the one arm rows and barbell pull overs or you could go to a local park at the start or end of your routine and do pull ups there. With your chest routine stick with barbells for now since you only have 40's and you will run out of wieght for dumbell presses rather quick.
  The best diet consists of whole food meals. Putting together the right diet for yourself takes years and some time to get used to. If your unable to eat more than three whole food meals blending up fruit and oatmeal with your shakes is a good way of getting extra calories in. Shakes themselves in between meals are only a few hundred cals or less.

[ngm21084]

  Yea the bowflex dumbells would not be a good idea. First they are not very heavy and are expensive. I have the ironmaster dumbells like ngm. Since your just starting out you could probally get the set that goes up to 75-85 for about 400 bucks. If not go to walmart they have a olympic handle dumbell set with a e-z curl bar for less than forty bucks. Plus you could just buy a bunch of tens for those.
   Now for the routine the idea of a four day spilt is good. Personally I like the push pull system since the tris are already warmed up you can blast them after chest. It gives them more time to recover in between workouts. If someone had really lagging bis or tris I would suggest doing them after other muscle groups. But since your starting out you have now idea what will lag if anything. Getting a pull bar would be very important to your lat training. Untill then I would drop the one arm rows and barbell pull overs or you could go to a local park at the start or end of your routine and do pull ups there. With your chest routine stick with barbells for now since you only have 40's and you will run out of wieght for dumbell presses rather quick.
  The best diet consists of whole food meals. Putting together the right diet for yourself takes years and some time to get used to. If your unable to eat more than three whole food meals blending up fruit and oatmeal with your shakes is a good way of getting extra calories in. Shakes themselves in between meals are only a few hundred cals or less.

definetly i think sometimes people dont realize that they are called supplements to supplement your diet and goals but they arent to replace hard work or proper nutrition.,.

[dyslexic]

I've been managing to cut up and grow on MRP's and three food meals.


I'm actually surprised at my age. I like the Myoplex MRP's for now.


I've been increasing calories and increasing cardio just to see if I can still cut up and grow. I zig-zag the calories quite a bit throughout the week depending on what I am doing during the day.


No homo. I meant... no juice.

[ngm21084]

so do you like those myoplex shakes....i like shakes also...for people that dont have time to eat six meals a day then they are a perfect choice...i prob get around 100 grams a day from shakes less if its a non workout day....i really liked the isopure rtd the peanut butter chocolate flavor was incredible..

[dyslexic]

so do you like those myoplex shakes....i like shakes also...for people that dont have time to eat six meals a day then they are a perfect choice...i prob get around 100 grams a day from shakes less if its a non workout day....i really liked the isopure rtd the peanut butter chocolate flavor was incredible..

Yeah, they're pretty good. I was doing the Muscle Milk thingy, but I don't like taking in that much fat (unless that's all I'm having for the day)

I just bought the 25 gram bottles for the road. For some reason they taste different than the 42 grammers... not sure why. Looks like a lot less carbs, but not much else is different.

As long as I'm still losing fat I'm pretty EZ to please with the MRP's.

I just tested @ 11.5%

I wanna get back down to 9 or 10% and maintain for awhile.

[ngm21084]

damn man 11% thats good...i would like to say im around the same which i was about july time...but to get that low i looked skinny and shitty so i started with the "bulk" up stage which has done good ive gotten stronger and bigger but along with the bigger muscles came a bigger stomache    i think i was talking to you before about this puttng on mass without the pudge well im working on that....but honest i think  if had to choose one or other i rather look how i look now then how i did at 11-12 % bf...now im at around 15-20% a little too much but at least i dont look like a skinnt twink who was being starved to death....i like being solid more then i like being trim...but my dream is to be 200-215 lbs and 10-12% bf and maintain that while getting stronger...i know we just hijacked this thread but what kind of workout split are you on dyslexic and not to flame but are you supplementing with any kind of AAS to get to your low bf levels??