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BlueBanana · 01-08-2013, 02:29 AM

Hey all,

I'd really, really appreciate some help or advice!
Baaasically, ordered myself some dumbells as I'm switching from resistance to free weights. My focus is on upper body, and I'm ignoring lower back (not sure if good idea?) and legs.
I really don't want to use more equipment/go to the gym because 1. I don't see the point 2. I don't have the money.. Would dumbbells be enough for upper body muscle gain?

I plan to exercise every 2-3 days, 2 exercises per muscle group, 8-12 reps, 3x sets each. I'm trying to eat more protein, but there's only so much I can stuff in my face..

Does anyone have a good guide or site that worked for them?
Would you recommend I do more sets/exercises/different exercises?

...Also, what's the point of an incline bench..?
Many thanks!!
Saarik

BlueBanana · 01-11-2013, 02:02 AM

anyone?

Seng Stewart · 01-15-2013, 06:15 AM

Hi bluebanana,

Interesting nickname. Anyway, to answer your question, i would recommend that you work out all the big core muscle groups and that would include your back and thighs.

I find the bench press an effective method to build chest muscles. Including it as part of your training routine will definitely help you see results. I would recommend the following program to gain muscles fast.

Session 1: squats, bench press, deadlift, biceps curl, triceps kickback, calf raises. Aim for 6-8 rep maxes. Do 5 sets of each.

Session 2: squats, military press, row, lateral raise, leg extension, hamstring curl. Do 6-8 rep max and 5 sets of each.

Session 3: squats, bench press, deadlift, weighed back extensions, weighted leg raises, calf raises. Do 2-3 sets of each, 6-8 rep max.

Include 2 days of non-weight training in between like swimming, cardio, cycling etc.

The most effective and efficient method to gain muscles fast is to complement it with the correct diet. Knowing your natural genetic body type will enable you to customise a correct diet, nutritional needs and training program for yourself to reap maximum results.

aaliyahadams · 01-16-2013, 02:21 AM

Nice advise Stewart

01-08-2013, 02:29 AM	#1
BlueBanana Rank: New Member Join Date: Jan 2013 Posts: 13	What Else?! NEW Hey all, I'd really, really appreciate some help or advice! Baaasically, ordered myself some dumbells as I'm switching from resistance to free weights. My focus is on upper body, and I'm ignoring lower back (not sure if good idea?) and legs. I really don't want to use more equipment/go to the gym because 1. I don't see the point 2. I don't have the money.. Would dumbbells be enough for upper body muscle gain? I plan to exercise every 2-3 days, 2 exercises per muscle group, 8-12 reps, 3x sets each. I'm trying to eat more protein, but there's only so much I can stuff in my face.. Does anyone have a good guide or site that worked for them? Would you recommend I do more sets/exercises/different exercises? ...Also, what's the point of an incline bench..? Many thanks!! Saarik

01-15-2013, 06:15 AM	#3
Seng Stewart Rank: New Member Join Date: Dec 2012 Posts: 43	Hi bluebanana, Interesting nickname. Anyway, to answer your question, i would recommend that you work out all the big core muscle groups and that would include your back and thighs. I find the bench press an effective method to build chest muscles. Including it as part of your training routine will definitely help you see results. I would recommend the following program to gain muscles fast. Session 1: squats, bench press, deadlift, biceps curl, triceps kickback, calf raises. Aim for 6-8 rep maxes. Do 5 sets of each. Session 2: squats, military press, row, lateral raise, leg extension, hamstring curl. Do 6-8 rep max and 5 sets of each. Session 3: squats, bench press, deadlift, weighed back extensions, weighted leg raises, calf raises. Do 2-3 sets of each, 6-8 rep max. Include 2 days of non-weight training in between like swimming, cardio, cycling etc. The most effective and efficient method to gain muscles fast is to complement it with the correct diet. Knowing your natural genetic body type will enable you to customise a correct diet, nutritional needs and training program for yourself to reap maximum results.
	Seng Stewart's Sig:To learn more about growing muscles, visit To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To learn more about losing fat using proven scientific method, visit To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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01-11-2013, 02:02 AM	#2
BlueBanana Rank: New Member Join Date: Jan 2013 Posts: 13	anyone?

01-16-2013, 02:21 AM	#4
aaliyahadams Rank: Member Join Date: Dec 2012 Posts: 97	Nice advise Stewart

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