buddy

Hello,

Well basically I want you to ask what i need to improve or get rid of in my workout. I have been doing this workout for 11 weeks now and haven't noticed any difference. I am looking to bulk up basically for rugby and in general.

I do not have any weights except for dumbbells.

I do this 3 times a week and it usually last 30 minutes:

Exercise
Sets
Reps
Push-up
3
34,28,24
Crunches
3
34,28,24
Squats
3
34,28,24
Chin-up
3
11,9,7
Bicep Curl
3
16,14,12
Bent-over rows (dumbbells)
3
16,14,12
Lunges
3
20,18,16
Bridge
3
Hold for 45 seconds each time

I only use weights on the dumbbell and bent over rows, not anything else.

I also do 1 day a week of cardio, 2 minutes skipping and 20 minutes jogging and i increase it everytime.

Sticky

Buy a barbell and plates. You wont get far without them.
Read the threads at the top of the forum. Heaps on info their on routines.

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DKD

I did a dumbbell only routine when I first started training, for a couple of months. If you're serious about training you'll need to take it to the next level like I did and get some proper equipment, as Sticky mentioned.

If you want to stick with just dumbbells however, well you can definitely do more exercises than just rows.

• DB bench press on your bed (stick a couple of sofa cushions on top of the bed to use as a bench)
• Incline db bench press (get a plank of wood from Bunnings and lean it against side of your bed at 45 degree angle)
• db shoulder press
• lateral raise
• curls
• hammer curls
• db squats
• db lunges

There are definitely heaps of others, but you're really limiting your potential if you don't get real equipment.

And as for the bulking part, check out the nutrition sub-forum.

dave

Bodyweight squats are not going to get you far, you are already doing 30 which is endurance work not maximal strength work. Either buy some real equipment or go to a gym and start lifting heavy in the lower rep ranges. As Sticky said read some of the sticky threads especially the beginners look here thread.

Your workout is terrible for what you want that is why after 11 weeks you have not seen any changes. Also stop the jogging, you sprint in rugby not jog so sprint in your training for it.
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buddy

OK, i don't really want to spend $100+ on equipment, i don't have a job. I am getting a home gym soon, and that will have a bench and i have dumbbells, and after speaking to someone, i can use the dumbbells for a lot of exercises (e.g dumbbell press). So therefore i don't have to buy expensive equipment for a good workout right? I will be using squats and lunges with dumbbells now but I'm not sure how much to change it. Would i do half the amount of squats or what? Also with how much weights (if i can feel the burn or if i can just lift it)?

chrisp

How much weight is sat on the dumbells (how heavy)?

__________________
1RM; BP115 SQ172.5 DL205 MP82.5 and 34 pullups @84kg

buddy

I only currently have 10kg on now (could do more though)

Fadi

You're only 16, so I don't expect you to have a job or be earning some serious money. However, have you approached your family for few dollars so as to buy one barbell with few weight disks? This will enable you to perform some powercleans, deadlifts, bent-over rows, military press and so on. We can use some of the weights to place in a back-pack to make your push ups harder and save you some money on buying a bench for now.

Can you play rugby without a rugby ball? Of course you can but it won't be the same as playing with one. Same goes here. Weights or at least some weights are needed as a tool to increase the intensity of your workout which would place some pressure on your muscles to grow (if you're eating and resting enough).


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

chrisp

If you want to get bigger mate,and cant afford a set up , your going to have to get more weight on those dumbells buddy until you can get yourself into a gym or a set up at home at least.

Dont let that stop you doing what your doing tho!!! Your not going to see huge gains , but its getting you disciplined and into a routine of working out, ready for when you can afford that bench or even better a power rack.

__________________
1RM; BP115 SQ172.5 DL205 MP82.5 and 34 pullups @84kg

buddy

Well I'm sure i could get some money. The barbell with a few weight disks - how much does that cost? And with increasing the weights on dumbbells, will i increase the weight every time i increase the amount of reps? I increase it 2kg every 2 weeks?