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Routine for muscle and weight gain

Answered on August 19, 2014
Created June 09, 2012 at 11:31 PM

I'm 20yrs old 5'8 135lbs new to working out trying to gain weight and muscle. This is the routine i am going to be using for a month or so... i dont have access to a gym or any other equipment other than dumbbells and a pull up bar

http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html?page=21

Can anybody assess this give me your thoughts or help with any ideas i should think about changing

4c30c976871d6b6b36370bb9af09452a

on June 10, 2012
at 03:13 AM

okay i'm just going to stick to the program i have

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5 Answers

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3
C3bc92e6b5eba45dc55f43ac3c70cc25

on June 10, 2012
at 01:13 AM

I'm assuming you are a complete newbie to exercise & it's nutritional needs because of your previous post? Don't let that discourage you though because you are at a huge advantage. You'll get some really good gains if you

  1. Pick a program, stick to it. Do your program for a least 8 weeks. If your results sucked ass then take a week off to reassess. Why 8 weeks? It's the shortest time from my experience for your body to adapt & see results.

  2. Eat meat. Real meat like beef, bison,lamb. Not thin slice chicken breast with the fat trimmed off. That's for yoga chicks & rooftop farming hipsters.

  3. You're 20yrs old. That means your balls dropped. Im assuming you're a man. Regardless, you're at a very anabolic stage of your life. Take advantage & put serious effort into what ever program you pick.

4c30c976871d6b6b36370bb9af09452a

on June 10, 2012
at 03:13 AM

okay i'm just going to stick to the program i have

0
994a3ac5ea55c8561c0eeb5b6e73c8dc

on June 10, 2012
at 02:14 AM

You could also try SimpleFit which is a great program based on pullups, pushups and squats

0
36d3e4358916b55a2eb7feae99a47cf9

on June 10, 2012
at 02:02 AM

you've got http://www.exrx.net/index.html to learn the different movements and to do home training, you can choose elastic bands with body weight workouts and jumping rope for cardiotraining.

0
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on June 10, 2012
at 01:27 AM

If you don't know how to squat and don't have a good trainer (rare they are) don't squat. Your form will be off and you'll risk injury.

Also don't listen to the squat zealots who insist you have to squat regardless. Treat them like religious fanatics. Smile, nod, and go on about your workout.

0
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on June 09, 2012
at 11:53 PM

Well, since you asked, lose everything but the squat, bench press, and chin-ups. Do two sets of 4-6 reps twice a week.

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