mX133

Hello everyone,

I've decided to start playing inline hockey again after being out the game for a few years now! Its made me start to think about workin on some muscle espcially in the upperbody. I do have a slight problem at the moment, I'm inexperienced with the whole muscle gaining business, tho I have been researching I'm still a "Newbie"!.

My second problem is that right now and for the next 2-3 month I won't b able to afford a gym membership, I do have a set of dumbells kickin about that go upto around 12kg. I'm just looking for sum advice on what I can do muscle building wise with the limited resources I have before I can get myself to a gym?

I dont have much muscle other than what ive gained from normal living, I'm about 6"4, 14 stone after sum recent weight loss. I'm guessing with my cuurnt state I'm gonna see sum benefits from any gain attempts.

Thanks for ur time.

Bulldozer

To be honest mate there isnt much you can do with a set of 12kg dumbbells only.

You really need to get to a gym as soon as possible!!

There are some obvious things you could do in the mean while.

Chin ups ( if you can find somewhere to do them)

dips (these can de done between 2 chairs)

push ups (with something like a sack of potatoes on your back, but be careful of your wrists)

Squats,

Military press

Lat raise

Bicep curls.


Mind has gone blank now lol, but use your imagination ;)

If your really hard up for cash, buy an old army duffle bag off ebay (about £4), fill it with sand. Anything from 50lb to 150lb. You can then clean and press the bag, floor press it, overhead press it. Walk with it on your shoulder. Hell you can get a full body workout with a £4 sandbag ;)


You could also take this oportunity to improve your fitness level.

But ideally get to a gym asap

Hope this helps some

ah24

Good post dude. Tried repping but have to spread the love

Bulldozer

No worries matey.

I just rep you for your cheek on another post too lol

spud

hey just trying ta get back in to shape put on a stone last year training but have lost it agen wonted ta know the bast why to bulk up shoulder's and chest

macleod

hi spud alot of the guys on here have said a good diet is the first thing also compound lifts such as bench press, millitary press, rows and dead lift. are all good starting points to bulk up and increase your power the search bar and search compound lifts.

mars1960

Yep, don't forget the king of compounds, SQUATS.

macleod

oh yeah squats forgot them, im doing them tommo rest of it is going well mars!

mars1960

Keep up the hard work mac. and keep that sick bucket handy tommo.

macleod

lol i will im a builder by trade so im used to carrying stuff up ladders lol so hopefully it wont come to a sick bucket! ill get some photos up soon buddy

blackmaori

There are a few things you can do with just 12kg dumbbells.

I know you wanted upper body mostly, but i will start with your legs.

Legs
D/B Squats: Perform slowly. D/B held in hands to the ground. Jump if you want.
D/B Step-ups: Using a chair or stairs if you have them.
D/B Lunges: Around the house!!
D/B Lying Leg Curls: Place all of the plates on one dumbbell. Lay face down on bench or off sofa and hold dumbbell in feet with plates on your soles the bar coming throught the gap in arches. These are good in the gym superset with another ham exercise.
D/B Calf Raises: On the ground, or place the balls of your feet on a small piece of wood, then repeat by putting heels on wood.

Chest
I would pre-exhaust the chest by doing press ups first. Try and target the pecs, not delts or tris(hand placement)
D/B Bench(or one handed)(On ground, bench or a chair)
D/B Incline: Use pillows
D/B Flyes: On ground, bench or a chair
D/B Pullovers.

Shoulders
D/B Press(normal, arnold, alt)
D/B Raises- Front, Side Bent-over.
D/B Up Right row(At the top straighten arms out for extra load)

Triceps

Bench Dips: Weight in lap, using two chairs.
Lying/Sitting D/B ext: Across body, behind head etc.
Close Grip Press-Ups: Hands by ur sides.

Back

Pull-Ups
D/B Bent-over row/ One Handed Row
Lying Pull-ups: Lie under a table, face up, keeping body straight, and row yourself up.

Biceps

D/B Curls: Alt, together etc..
D/B Preacher Curl: over chair, pillow etc..
D/B Hammer Curls

Fore arms
D/B Reverse Curl
Wrist curls, both ways.


All movements should be performed very slowly, trying to place as much load on the targeted muscle in every rep. Use Static pauses at the turn around point and troughout the movement to increase load. Use 21's also to break up the movement(Squat Bicep curl, tricep etc...) Some movements can be done by loading the plates on one D/B and doing the exercise with one hand. Look around the house for extra weight where needed.

You just have to think outside the box, use whatever you can get your hands on and be innovative. If you can afford a bungi/band get one, most come with instructions.

You can also combine exercises: Squat with laterial raises, lunge with bicep curl to shoulder press(performed at the bottom) etc....

You will not be looking like arnold in the next two months, but this will prepare you for the gym, and some more weight.

Diet is very important. checkout some other posts for the info. Up The Protein, cn't go wrong!!!!

spud

hey thank's for the advise macleod