Results 1 to 6 of 6

Thread: free weight exersises

  1. #1
    Wannabebig Member
    Join Date
    Mar 2006
    Posts
    8

    free weight exersises

    hey guys... im 20 years old, 6'2 (188cm), 85kgs (188pound) and not sure of my bodyfat. i have a all-in-one sort of homegym but after much reading i guess ill have to change to free weights. i spose ill be looking at getting a bench for benchpress, barbells and dumbells. is that all that i would require?

    just wanna know what sort of exersises should i be doing with free weights to build my body, and what would be a good routine. basically i wanna get bigger and more defined everywhere, chest, back, arms, shoulders, abs, legs... i know that compound movements are a must and have read that homegyms are basically crap.

    thanks guys, hope you can help!

  2. #2
    Senior Member
    Join Date
    Feb 2006
    Location
    Essex, UK
    Posts
    165
    mon chest/tris

    flat barbell bench
    incline dumbell bench
    decline bench
    skullcrushers
    overheard tricep extension? not sure of the name

    tues legs/lifts

    deadlifts
    squats
    not sure whatever leg excercises i use machines

    wed - day off

    thurs shoulders

    seated dumbell shoulder press
    dumbell side raises
    bent over side raises
    shrugs

    friday back/bis

    bent over rows
    dumbell curls
    hammer curls
    wide grip chinups
    lat pulldowns if ur home gym can do them
    23 yo 6 2", 258lbs

    Feb' 06......................................Mar' 06......july 06
    bench 270lb x 1..........................275x3........315x4
    deadlift 260lb x 1........................275x1........418x1
    db shoulder press 88x3................94x3..........100x7
    atf squat - ...............................................308x5

  3. #3
    Is cutting down to 9% Jordanbcool's Avatar
    Join Date
    Feb 2006
    Location
    Kent Island, Maryland
    Posts
    0
    http://www.exrx.net/Lists/Directory.html

    Browse that link, see what you like and make up your own mind.

    Good luck.

    -jordan
    Getting back in the groove
    "I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
    Stats
    ATF squat- 275 RAW
    Deadlift- 415
    Bench- Two 100lbs DB's four times
    190lbs 15% BF (Estimate)

  4. #4
    Bulk + Milk
    Join Date
    Mar 2005
    Location
    SC
    Posts
    65
    Equipment: If you have room for a power rack, that would allow you to squat, and to bench safely without a spotter. Dumbbells aren't necessary, but they give you greater flexibility in which exercises you do.

    This is a short list of my favorite (and recommended) exercises:
    Deadlift
    Squat
    Bench Press
    Bent-over rows (or dumbbell rows)
    Military Press

    Those 5 are all compound exercises and together will work most of your muscle groups. Try them out, along with variations, from the link Jordanbcool posted, and decide what you like. Chinups and dips are also good if you have somewhere to do them (i.e. a bar or tree branch for chins, two heavy-duty chairs for dips).

    For routines, there are a few good ones on this board. Check out WBB1 under the articles at www.wannabebig.com, search for routines that people have posted and gotten good feedback on, or come up with one and post it for critique.
    My journey to a solid 180lbs: Bulk + Milk

    PRs / Short-term goals
    Bench: 205x1 / 225x1
    Squat: 275x2 / 315x1
    Deadlift: 365x1 / 365x1

  5. #5
    Wrecker of Homes d'Anconia's Avatar
    Join Date
    Mar 2005
    Location
    SoCal
    Posts
    5,974
    Yeah definitely find a way to be able to do barbell squats.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  6. #6
    In The Iron Jungle feeler76's Avatar
    Join Date
    Mar 2006
    Posts
    2
    Your training split (days you workout vs. days off and what you work) depends on your schedule. The most common mass building split that I've seen over the years is.. Mon. Chest, Tues. Back, Wed. off, Thurs. shoulders/traps, Friday biceps/triceps/forearms, Sat. legs, Sun. off. It's a basic 5 day routine that requires a lot of work since you are only working that muscle group 1x/week. By work, I'm saying at least 3 sets of 3 exercises/musclegroup to begin with. I recommend a workout partner and a gym with free weights and machines. I agree with the other guys here that you need to start with the core building exercises like military presses, squats, deadlifts, benchpresses, straight bar curls, dips, and pullups. Eat a lot and often with high quality foods, get away from the home gym and start hitting the free weights. I like to plan a workout for 6 weeks then totally change it up, but I never take away from the freeweights. I'll throw in a different machine or two to change it up a bit. Build your core strength first, and realize that it takes years, not months or weeks to pack it on. You'll be on the right track. Good luck bro.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •