Upper body building, with no gym?

[Pittsey]

exercise in one go? like lifting?

Say you are doing a barbell curl, (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html), Exercising your biceps.

You do the exercise 4 times, that is 4 reps. You rest for 1 minute, then you perform the exercise again. And again doing 4 curls.

That would be 2 sets of 4 reps for that specific execise.

 

[ill-matic]

so by "doing the exercise 4 times", you mean im curling it only 4 times?

 

[insomnia]

^^^ yes

 

[Taliq]

Reps are the amount of times you do the exercise in 1 go. If you can do more than 10 reps, you are wasting energy.
You usually do the reps more than once, called a set.

Triceps are a muscle under your arm. Opposite your bicep.

There's a lot of exercises for the forearms. Buy a book on weight training, there are loads around for less than $20.

Eat foods loaded with protein. Again buy a book or use google.

What about toning/cutting specific workouts? I always thought it was low weight, high rep count (12-18) for cutting and high weight, low rep count (6-10) for building.

 

[ill-matic]

whats it mean by sets?

and whats the appropriate number of reps for my size?

 

[Taliq]

whats it mean by sets?

and whats the appropriate number of reps for my size?

a number of reps (repititions) = one set.

say if you lift a weight 10 times/reps/repititions then take a rest, you've just done 1 set.

You should do,say, 3 sets. so that'd mean

10 reps
-rest-
10 reps
-rest-
10 reps
-rest-

so you see you've done the exercise/weight-liftin in 3 sets of 10 reps.

The number of reps you do depends on your targets or your goals. If you wanna bulk up you wanna do lower reps but heavy weights. If you wanna get cut/toned you wanna do more reps but less weight.

Try doing 4 sets of 8 reps if you wanna build (you mentioned you're thin).

So it'd look like:

8 reps
-rest-
8 reps
-rest-
8 reps
-rest-
8 reps
-rest-

the weight you lift shoud be quite heavy, relative to what you can lift. The first set you do (the 1st 8 reps) should be sorta comfortable, but by the end of the 2nd/start of the 3rd set you should be puttin in work. You wanna feel like you've exerted urself by the end of the last set, strugglin to lift it.

The amount of weight again depends on how strong u already are and the muscle (body area) ur workin out. If you wanna build up proper u gotta have the correct diet for ur body and goals. Read a few of the other threads for nutrition tips

hth

 

[The.Menace]

First of all, I don't think it's nessesairy to follow a strict diet if you don't lift probably, and doing push ups and stuff might be working out, but not a proper work out in my opinion. There's a difference between gettin back in shape and putting on a large amount of muscles. The first is quite easy to do as long as you get your ass up regulary, the second is quite hard to accomplish. You gotta have a diet, you know a lot about workin out, you should get at least 8 hours of sleep a night (that's where I always fail).....
Plus, workin out will do nothing for you if you don't do it regulary. I see many people startin to work hard but quittin after a month or two - that won't help. Knowin that your a busy man and all, I'd recomand you to start slow. People don't realize that actually working out twice a week, if it's done the right way, will already do a lot for you....again if you keep going. And to work out more often later on is no problem at all, so why don't you prove yourself and us all first that you're able to work out 2-3 times a week over a span of 3 months?

Of course lifting at a gym would be good but you can do it at home too. You got weights that's good, is pretty cheap to buy new weights so you can do that at home - you just have to add weight every now and then, you gotta remember that buildin up muscles means to add weights. Adding reps and sets is just the methode to make you lift more weight later on. Your goal isn't to do one exercice 100 times in a row, it's to add weight so you are only able to do it a couple of times. That is what makes you grow and that is why push ups will get you in shape no doubt, but won't help you to put on a major amount of muscles.
Over all, yes you can do it at home, but a lil bit of equiment would help. First you need enough weight to be able to work out hard and second, thin kabout buyin a bench. Bench press is the king exercice if it comes to upper body strength - with that gear and motivation I'll make you bigger within weeks.

 

[ill-matic]

a number of reps (repititions) = one set.

say if you lift a weight 10 times/reps/repititions then take a rest, you've just done 1 set.

You should do,say, 3 sets. so that'd mean

10 reps
-rest-
10 reps
-rest-
10 reps
-rest-

so you see you've done the exercise/weight-liftin in 3 sets of 10 reps.

The number of reps you do depends on your targets or your goals. If you wanna bulk up you wanna do lower reps but heavy weights. If you wanna get cut/toned you wanna do more reps but less weight.

Try doing 4 sets of 8 reps if you wanna build (you mentioned you're thin).

So it'd look like:

8 reps
-rest-
8 reps
-rest-
8 reps
-rest-
8 reps
-rest-

the weight you lift shoud be quite heavy, relative to what you can lift. The first set you do (the 1st 8 reps) should be sorta comfortable, but by the end of the 2nd/start of the 3rd set you should be puttin in work. You wanna feel like you've exerted urself by the end of the last set, strugglin to lift it.

The amount of weight again depends on how strong u already are and the muscle (body area) ur workin out. If you wanna build up proper u gotta have the correct diet for ur body and goals. Read a few of the other threads for nutrition tips

hth

im just looking to get toned up, like not overtly muscly like a Cool J or 50 Cent, but just cut, with noticeable pecs, abs, and bisceps..etc.. tho when i say that i dont mean like man boobs and an eight pack...

so how much do you think i should do?

i have 2 dumbells, but the max weight i have for EACH dumbell is 7.5 KG.. is that enough?

 

[The.Menace]

You'll need more weight sooner or later, maybe it's enough now but as you get stronger you need more weight so as simple as it gets: You'll get more weight.

What should you do? You don't have no bench right, so pushups is the thing to do für your pec. With your weights work on your shoulders, neck, biceps, triceps. Do crunches für your abs and work out 2-3 times a week - but work out hard, you should be sore afterwards.

 

[Taliq]

im just looking to get toned up, like not overtly muscly like a Cool J or 50 Cent, but just cut, with noticeable pecs, abs, and bisceps..etc.. tho when i say that i dont mean like man boobs and an eight pack...

so how much do you think i should do?

i have 2 dumbells, but the max weight i have for EACH dumbell is 7.5 KG.. is that enough?

Like the.menace said ul need more weight sooner or later, but to start off...

split ur workout into days of the week eg: monday - biceps and back, wednesday - legs and stomach, friday triceps and chest.

Your workouts should be about 40 - 60 mins duration and you can do em at home with the weights you have.


Individual exercises:

for ur chest you could do chest fly's. If you dont have a bench u can lie on ur floor or bed. Try 4 sets of 12-15. Tell yourself your gonna do 12, when you get to 12 and you think you can do more, do the extra 3 reps.

so that'd look like:

12 reps
<<rest>>
12 reps
<<rest>>
12 reps
<<rest>>
12 reps
<<rest>>

Another exercise for your chest is push-ups. This'll work your shoulders out a lil too. Seeing as you haven;t got much in terms of free weights this'll be better than benching the small weight uv got. Try something like doin 25 pushups in a row, 4 times (25reps, 4 sets). Then do 20 reps, 5 times. Then do 10 reps, 10 times. Thats 300 pushups in total. Don't worry if you cant do them all, because ur working up to that level. In a few weeks ul be doin em no problem.

For your abs just do sit ups, leg raises and a decent level or cardio work (running, cycling, rowing, sport, etc).Try doing 30 situps, 4 times (30 reps, 4 sets). If you find that easy, don't go on and do 100's of sit-ups. Try holding some weight across ur chest when doing the situps. Increase the weight as u get better. Try doing 20 reps, 5 sets of leg raises. U can add weight here, but be VERY careful, u dont wanna drop a weight on your face. If you wanna add weight its better done with a heavy medicine ball or something.

For your biceps do 12 reps, 4 sets of bicep curls. If you get to 12 and you feel you can do more, go on to 15. Try doing your bicep sat down which makes it slightly harder. Another variation is doing 12 reps for your first set, 10 for your second set, 8 for your third set and 6 for your last set. But after each curl (when the wieght is by ur chest/chin) hold it there for at least a count of 5. This ensures your bicep is contracted much longer, making the exercise more effective.

Remember NOT to throw the weight at yourself or "swing" your body. All movements should be in a controlled fashion with good form.

Think that covers all the body parts you mentioned. For more info see a few of the other threads in this section or see: http://www.exrx.net/Exercise.html

g'yea!!!!!

 

[The.Menace]

I agree with Taliq, except that in my opinion, Butterflies don't work lyin on a bed, I couldn't do it at least - and about splitin the workout - he doesn't have so many exercices to do, theirfor I don't feel like it's useful. I think he could do a complete body workout a day too which would reduce his liftining days to 2-3.

 

[ill-matic]

are you sure 12 reps for each set is enough?

and how long do the breaks have to be between each set?

 

[Taliq]

it's up to you. If you find it easy as fuck, raise it to 18 reps. The best thing to do then would be to raise the weight, which would mean u needing to get a hold of more weight.

Usually a rest of 1 - 2 mins is enough.

 

[The.Menace]

yeah if you're up to 20 reps you should really get more weight man.

 

[Jokerman]

Some of the most powerful, fittest people I've met have bodies very unlike those of bodybuilders, with none of the muscle bulk and definition that are so fashionable in health and fitness clubs. I do not believe there is any necessary correlation between this appearance and the realities of strength, fitness, and health.

To my eye, the bodies of many weight lifters look more strange than attractive. Often the upper portions are overdeveloped and disproportionately large, esp. the shoulders, upper arms, and chest. At its worst, bodybuilding actually sacrifices health for superficial appearance by encouraging unsound dietary practices (consumption of high-protein foods and protein and amino acid supplements), the use of dangerous drugs (anabolic steroids), and neglect of the real work of preventive health maintenance.

Most people who lift weights are attracted by the vision of having larger muscles and appearing more attractive and more powerful. It's this focus on appearance that I find unwise. If you're drawn to this kind of training, as most young guys are, I would ask you to examine your motives carefully. And beware of instructors who try to persuade you to eat more protein or take protein powders, amino acids, or expensive herbal supplements that are supposed to give the muscle-bulking effects of steroids in a natural way without any side effects. Not so.

 

[DrugBa11ad]

Most people who lift weights are attracted by the vision of having larger muscles and appearing more attractive and more powerful. It's this focus on appearance that I find unwise. If you're drawn to this kind of training, as most young guys are, I would ask you to examine your motives carefully. And beware of instructors who try to persuade you to eat more protein or take protein powders, amino acids, or expensive herbal supplements that are supposed to give the muscle-bulking effects of steroids in a natural way without any side effects. Not so.

I lift to look big, and get stronger, so how is wanting to look bigger "unwise"? I understand that those overzealous dudes who are madd about the shit, but like, im 17, just wanna look bigger, get a little stronger, and I lift to do that. I don't see how that is unwise though you know?

 

[Jokerman]

I lift to look big, and get stronger, so how is wanting to look bigger "unwise"? I understand that those overzealous dudes who are madd about the shit, but like, im 17, just wanna look bigger, get a little stronger, and I lift to do that. I don't see how that is unwise though you know?

Training with weights has its place, but as part of a total health program. Most guys who train with weights care nothing about health. They just want to be big and strong. My point was that focusing on appearance is unwise when it comes to weight training because it tends to lead a person into unhealthy habits, such as high protein intake. It's not just the overzealous who do this. All I hear about from average guys who lift weights to look big and get stronger is about branched-chain amino acids and the best protein powder to use. Or creatine loading. It might lead to bigger muscles but it also leads to unfitness and unhealth if you do it solely with appearance in mind.

 

[Gangsta Team]

Im getting back into working out but dont have the time to go to the gym and dont have much equipment other than some weights.

What can I do to build up upper body muscle? Primarly I want to expand my chest and arms. Ive been doing push ups and and chair pumps. Im not sure if thats what they are called, I sit on my bed, put my hands next to me, slide my ass off the bed and lower myself to the floor and then lift with my arms.

What else?

I didn't have my weights when I moved so what I did for a few months was...

400 sit ups 4 x 100

Dips

Full rep push ups - Place hands shoulder width apart and touch your chest to the floor each rep! Keep the reps to a second each for the shock value until fatigued with 4 sets

Handstand pushups - do a handstand with your back parallel to a wall (legs and arms extended) and bring your head down touching the floor and extended your arms. Never take the ball of your feet off the wall or bend your legs. (put a towel there if you want). Until fatigue *If you have bad wrists/problems don't do too many of theses*