I recently purchased two 10kg dumbbells and I want to start working out using them at home for around 4-5 months until mid September (i'll have to stop for a while then). I found quite a few workout programmes, but I'm not sure if they would be right for me because I'm quite skinny.
Basically I'm 18 and I weight only about 146lbs, if it matters I'm also really tall, around 6.9ft. So I'm looking for some weekly training programme that would at least give me a slight trim over the 4-5 months (if possible), so I wouldn't look so damn skinny. As in I'd like to know what exercises to do everyday/ 3 times a week, how many reps and sets of each exercise etc.
That's going to be tough. They are probably too heavy for some lifts and not heavy enough for other lifts. Plus you can't make them progressively heavier which is needed to continue to build up strength.
Are you able to purchase more equipment or a gym membership? Having only a pair of 10kg dumbells is very, very limiting.
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 172.5kg (380lb)
D: 227.5kg (502lb)
Bodyweight training or get a gym membership. You could use the DBS for a few isolation exercises but that's about it.
i did the same thing for like 2 years with a pair of 15s, 25s, and 35s. 2 10kg dumbells is far from ideal but just pick a basic routine and do what you can
You’re 6 foot 9 and only 146lbs? You need to eat, eat and eat some more. I’m guessing you’re body could do with some more fat.
As for working out, you could probably do with more equipment. Until then there’s a ton of body weight exercises you could do, and the intensity can be increased by wearing and adding weight to a backpack. Do a search on the site for bodyweight exercises, homemade equipment etc
And remember.... EAT !!
Hey! Thanks for the advice all of you :P
The dumbbells I have use different weight discs, there's 5kg, 1.2kg, 0.5kg discs so I can do something less than 10kg and then gradually increase to 10kg, or use the 5kg discs from the other dumbbell to increase it even further but then I'd only be able to use one dumbbell instead of 2...
About the gym, I don't have time for gym right now because it's quite far from me and I'm busy, but in roughly 5-6 months I'm going to move somewhere else and there will be gym available very close by where I will be able to sign up to. That's why I bought the dumbbells to train at home for 4-5 months now and get in a bit better shape before I go to gym there.
Yep I do need to eat lots and I actually eat quite a lot, but I need to consume lots of calories everyday to gain some weight due to my height and it's not as easy thing to do as it sounds lol. I am trying to eat more and more ocassionally but I end up getting sick of it from time to time :/
Anyways, thanks a lot for advice, but could anyone suggest me some weekly routine for training with dumbbells? E.g. what exercises and how many reps/ sets, because I don't have much knowledge about it and I don't want to waste months doing wrong things :s
Last edited by stevethomas; 05-05-2011 at 10:03 AM.
Upper Body – 6 reps per set
Lower Body – 8-12 reps
Warm-up…Light Power Snatch
1. Two Arm Curl
2. Two Arm Press
3. Deep Knee Bend (squat) on toes
4. Two Arm Pullover
5. Stiff-Legged Deadlift
6. Supine (bench) Press
7. Side Bend wit
8. Bent-legged Deadlift
9. Rise on Toes (heel raise)
10. Straddle Hop (Dumbbells on Shoulders)
11. Shoulder Shrug
Start by running through once. Build up to more over time.
thanks a bunch, off road! Should I do ALL of them everyday or should I divide them and do e.g. certain ones on one day, then others on another day?
Last edited by stevethomas; 05-05-2011 at 02:29 PM.
York Course numero uno. Thanks, but can I get celery instead?
hey man, welcome to WBB. With 5-6 months, you could do yourself a lot of good with the york course. You didn't mention any past workout experience, so I'll assume you're new to the game. You're likely to see some gains on any routine that's done repeatedly if you're just starting out. Just get a routine, OR's given you some great examples for a great start, and stick with it for a while. Be consistent.
Last edited by Mark!; 05-05-2011 at 05:20 PM.
Best Meet: B/345 Sq/605 DL/655
Hey again guys. Sorry to bump this, but I was wondering if I should start drinking protein shakes as well? I'm not sure whether it's worth the money or not though, how much exactly would it benefit me when I'm this skinny and just started working out at home?
No, in my humble opinion it wouldn't be worth it just yet, not with the kind of weight you'll be using.
I'd focus more on just getting into a routine and eating more food.
Building your body up, as I've found, is about consistency. Consistency in training and in eating.
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Best Lifts: | Goals:
SQ167.5(368.5) | 180(396)
BE112.5(247.5) | 120(265)
DL205(451) | 220(484)