Ok, I'm pretty much a newbie to weightlifting and am after much needed advice, I did lift a bit at universtiry several years ago now but never seriously and my diet was awful when I was doing so, I never saw any massive gains.
I have now taken it up at home, have sorted out my diet and protein intake. I have a bench and a barbell and dumbells but that is all. For the last couple of months twice a week I have been doing flat bench presses, 5x5, incline dumbell presses, 5x5, then bicep curls, 4x10. I also do a variety of sit ups, push ups and run regularly, however, that is all I do. I know I am seriously neglecting the majority of my body at present but what result is this going to have on my body?
I want to stress that I don't want to get massive or even partiularly big at present, I'm just after some decent shape to my upper body. I know I'll be told to get a gym membership but that isn't an option for me at present as I'd just abandon all excercise. Can I get some kind of decent shape by doing this or will I end up just looking plain odd? Also will my back suffer, I believe I am exercising this to a small extent with some of my sit ups but obviouslt not enough.
I would try to find a more balanced plan where you are doing a total body workout. The total gym can be purchases for under $35 and will allow you to do chins which are a great upper body movement (one of the best).
If you can do a circuit of something like this 2-3 times per week it should help to improve your psyique and body composition:
Chins - As many sets as it takes to get to 20-25 reps
Pushups - As many sets as it takes to get to 40-50 reps (10-20 close grip)
Biceps Curls - two sets of 10
Shoulder press - two sets of 10
Bodyweight squats and lunges - various rep ranges.
Crunches and leg raises - various rep ranges
You can also add in some plyometrics like box jumps, running stairs, or shuttle runs.
There are plenty of movements that can be done with dumbells and you can keep a lot of variation in your routine. A good guide to exercises would be The New Encyclopedia of Modern Bodybuilding: http://www.amazon.com/New-Encycloped...2378333&sr=8-1
This book has hundreds of pages of exercises along with pictures demonstrating proper technique.
Cheers for the suggestions. If there was one other heavy lift to add to the bench what would you recommend? I've heard a lot about deadlifts/squats, but am not sure how practical these are working out alone at home. Would just adding one of these regularly help even up my workout?
deadlifts are simple all you need is a spot on the floor for the barbell make sure you learn proper form before you lift