The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig New Member
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    Dumbbell home workout programme for skinny guy?

    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.

    Thanks!

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  3. #2
    Moderator Off Road's Avatar
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    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.
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  4. #3
    Senior Member tom183's Avatar
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    Are you able to purchase more equipment or a gym membership? Having only a pair of 10kg dumbells is very, very limiting.

  5. #4
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    Bodyweight training or get a gym membership. You could use the DBS for a few isolation exercises but that's about it.

  6. #5
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    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

  7. #6
    Moderator Off Road's Avatar
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    Quote Originally Posted by f=ma View Post
    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
    Ya, what F=ma said. It will be fun and you'll get some work out of it. As you get stronger you can add in things like chin-ups at your local park and parallel bar dips between two heavy chairs. Another cheap alternative is sandbag training. You can get very creative with a sandbag and it's easy to make it heavier for different exercises and as you progress in strength.
    Last edited by Off Road; 05-04-2011 at 07:23 PM.
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  8. #7
    Senior Member Big Jay's Avatar
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    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 !!

  9. #8
    Wannabebig New Member
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    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

    Thanks again
    Last edited by stevethomas; 05-05-2011 at 10:03 AM.

  10. #9
    Moderator Off Road's Avatar
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    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.
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  11. #10
    Wannabebig New Member
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    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?

    Thanks again
    Last edited by stevethomas; 05-05-2011 at 02:29 PM.

  12. #11
    Moderator Off Road's Avatar
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    Do them all, three days a week (Mon, Wed, Fri, etc.)
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  13. #12
    Moderator Off Road's Avatar
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    Quote Originally Posted by Off Road View Post
    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.
    I've got a cookie for the first person that can correctly name that routine
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  14. #13
    Become Unbreakable Mark!'s Avatar
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    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.
    "Light Weight"

    260's by May

  15. #14
    Moderator Off Road's Avatar
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    Quote Originally Posted by Mark! View Post
    York Course numero uno. Thanks, but can I get celery instead?
    That was quick. I'm impressed. Check out your user title
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  16. #15
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Off Road View Post
    That was quick. I'm impressed. Check out your user title
    Haha, very excellent.
    "Light Weight"

    260's by May

  17. #16
    Wannabebig New Member
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    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?

    Thanks

  18. #17
    Senior Member GazzyG's Avatar
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    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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