Umm… I’m currently 143, 16 years old, and am 5’ 10’’. and have only been working out for a month, and I’ve put on three pounds so far to a puny 143. I plan on gaining 17 pounds in 2 months, but that seems almost IMPOSSIBLE to pull off. I do not believe that isolation exercises work as well as full body workouts. I also try to constantly eat.
Unfortunately, I do not go to the weight room, but I have dumbells of various weights, a chin-up bar, and an ab wheel. I LOVE back-pack push-ups. putting on about 50 pounds, I do about 8 push-ups.
I also do rows, squats, deadlifts, arnold press, shrugs, curls, calf raises, front raise, and presses, all with dumbells. However, I am still unsure of HOW OFTEN to work out. It DOES vary per person, I understand that.
However, I train every day, but that is way too much for most people. But training only three times a day seems too little for me… Maybe I’m not going hard enough, because i’m only a TINY bit sore the next day. I don’t understand the term “failure.”
Should I fail after doing one rep of high intensity or fail after numerous reps and sets of moderate intensity? Can you give me some tips on intensity, reps, sets, and how often I should work out? Thank you.[/quote]
How much weight can you put on the DBS?
If your serious about this you will want to join a gym or invest in more equiptment.
Mostly people reccoment “starting strength” by Mark Ripptoe, so you might want to look that up and see if you have the equiptment to do this. If not, due to the equiptment limitations i would go for a standard 4 day body part split., such as :
T:Chest & Biceps
F:Back & Triceps
For individual sessions you could do something like this:
Legs: Squats, Bulgarian Split Squats, Lunges, Romanian Deadlift, Natural Glute ham raises & calf raises.
Chest & Biceps: DB Bench Press/ Floor Press, Incline Press if possible, Weighted Pushups/ plyometric pushups, DB bicep Curls, Hammer Curls- lots of options for biceps if you just reasearch a bit (www.exrx.com…i think)
Shoulders: DB Military press, Jack Knife pushups, Shrugs, Lateral/front raises.
Back & Triceps: Deadlift, pull ups, Any type of bent over row, Dips (use chairs or something), DB tricep extensions, Push ups with a very narrow base- hands almost touching.
Other than that, be inventive with what you have, be sure to eat enough food and concentrate on progression. You should always be either progressing in weight or the number of repetitions you can perform. If you start off with 8 reps in a set, once you can then do 12 reps with that weight you add more to the bar so you can only do 6-8 again, and then keep on building up the reps untill you hit 12 and its time to change the weight again.
As for intensity, take 60secs rest in between sets and shoot for 3-4 sets of each exercise.
Hope this helps.
@ X I’m assuming he meant to say he thought compound exercises were more effective than isolation exercises, as it makes no sense to compare a single movement to a type of training.