Training - Any tips?

[Bram Turismo]

So the spring is coming and that means that the cycling season will begin shortly Last year, I cycled 1200 kilometres in 2 months...But besides cycling, I want to begin building some muscles in my armes and in the upper body (boob muscles? )

Anyway, the only equipment I currently have are two dumbells, one currently fitted with 9 kilos with which I barely reach 10 curles. I try to repeat this some times but I wanted to ask:

Do you have any tips on how to train my arms and my upper body? I have no idea how I could train these muscles with the equipment I have. There is no fitness in a radius of 200 kilometres from here but I can buy equipment although I haven't got too much space.

So, I'm actually asking you guys what you think is the best extercise for the parts I want to train. If you guys know any good links on internet or something, feel free to post them 👍


Cheers,

 

[Max Powers]

Though having a nice gym always makes things easier, you can still train your arms and chest without one.

I would suggest buying a few more dumbbells and a barbell, along with a simple weight bench. A chin up bar might be wise too as its inexpensive and can be mounted in almost any doorway.

Anyway, I'm by no means an expert, but if you're just starting, I can help you with some of the more simple upper body exercises.

For your chest, the most simple exercise, which requires no equipment is the basic push-up, which I'm sure you know how to do. They mostly work your chest along with your triceps and shoulders.
http://www.bodybuilding.com/fun/exercises.php?Name=Pushups
There are several variations you can do on the push up to make it interesting, I usually elevate my feet onto a chair to do them which adds a bit of a challenge.

Another great chest exercise is the bench press, you would need some sort of bench to use and a barbell to do this, although I guess you could also do it with 2 dumbbells. Just bring the bar down to your chest when you're lying down and push it back up. This also works your chest and triceps.
http://www.bodybuilding.com/fun/bbinfo.php?page=BenchPress

As for your biceps, curls are always a good start and they will get the job done. Pull ups and chin ups, if you decide to get a bar, are also good for your biceps and back. There are some decent bicep exercises in the link below.
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Biceps
Now I'm sure there's a ton more to be added, but that should at least give you a few exercises for each part to get started with. I'd suggest researching more types of exercises and trying to put a routine together if you're serious about this. Anyway, good luck.

 

[Bram Turismo]

Sime usefull links, I'm sure I will be using those alot 👍

My final question would be: How and when do I know I should either use less or more weight?

 

[Sureboss]

Build it up over time Ultrashot, start off fairly low but frequent then say a week (or half depending on how many you'll be doing) up the weight a bit. It's about building it up over time. Don't go straight into the really heavy stuff if your muscles aren't well tuned.

 

[Bram Turismo]

Well, after training yesterday, I can feel pain in my muscles but it's a weird kind of pain. The pain which tells you you have been working out and it's only yesterday since I went a little heavier, hope the pain is a good thing though

 

[ExigeEvan]

I'm bored so here's my tupence.

As said previous, some more weight would be ideal, but not needed immediatley. And a weights bench is essential. An incline/delcine one would be great and can be picked up for about £40 (Price of PS2 game-ish).

The basic rule if your building muscle is this. You should use a weight where you can complete 8-10 reps before failure and this should be repeated 3 times in one workout. So each excerise is repeated 3 times, in groups of 8-10 repititions. Doing all the below should only take about an hour, including breaks to recover and loading the bar/dumbells.

Break down of the major groups you'll need to work for a good result.

Tricepts (Back of the arm) can be easily done in compound exercies (pess ups, dips, shoulder press) so don't need to much focus in my opinion, others may differ.

Your bicepts (Front of arm) can be easily done with curls or chin ups.

Chest- I've personally got the best results from doing 'flyes'. Done well and you will feel the difference.
http://bodybuilding.com/fun/exercis...le=Chest&Equip=Dumbbell&Isolation=&order=Name

Shoulders will require you to do shoulder press. A barbell would be ideal for this.
http://bodybuilding.com/fun/exercises.php?MainMuscle=Shoulders
Personally I do it standing, and with enough weight so that I'm comfortable
but still working to failure.

And finally your Trapeziums. I do Upright barbell row and it works for me.
http://bodybuilding.com/fun/exercis...cle=Traps&Equip=Barbell&Isolation=&order=Name


Remember, alot of this is about finding exercises that suit you and you feel comfortable with while also getting the results you desire.

Don't work muscles consecutive days, especially if you find they're aching. And remember don't rush the movement, do it at a gentle pace that doesn't cause your whole body to shift with the weight.

 

[Bram Turismo]

Some great tips mate, thanks 👍

 

[Pako]

*snip*

Don't work muscles consecutive days, especially if you find they're aching. And remember don't rush the movement, do it at a gentle pace that doesn't cause your whole body to shift with the weight.

Remember, you build muscles when they are in a rested stated, not when you're working them out. When you over train by not giving your muscles enough time to heal, it won't get a change to rebuild which means you won't be making new muscle tissue.

 

[Bram Turismo]

And how long do you think they should need some rest? Am I overdoing it if I work out everyday?

 

[Max Powers]

Make a workout plan where you work different muscles if you plan on working out every day. Usually you need about a full day of rest after working a muscle group, so it's not good to work the same things every day.

 

[Pako]

I would agree, at least every other day. One day on, one day off minimum. I've taken it a little further by trying to isolate each muscle group so that I only work it out once per week. It seems the old I get the longer it takes to heal.

 

[Gil]

Also, do some different exercises for the same muscle groups.
Your body will adapt, if you do the same exercises all the time.
Muscle "confusion" is the theory behind this.

A variation of the push-up that you might try:
Squat down, and place your palm as flat as possible, as close to your toes as possible.
Then "walk" your hands out 5-6 hand-spans in front of your feet.
You will now be in a fairly awkward position with your butt pointed skyward.
Make a "diamond" of your hands by placing them with your thumbs and forefingers touching.
Spread your feet only far enough apart to stay balanced.
Now, put your nose in that "diamond" slowly, push-up style.
This will work your biceps, triceps, and pecs.

 

[Bram Turismo]

That was confusing

Anyway, thanks for all those tips 👍 I could do that biggest muscles on one day and the smaller the other day...Like biceps and chest one day, triceps and traps the other or something, I'll figure it out 👍

 

[Gil]

It is confusing to describe:
But try it.
"Walking out your hands" is just like when you walk heel to toe to get a rough measure of a space.
Once you get that part worked out, straighten your legs with your hands still out on the floor.
They should be about 2.5-3 feet from your toes.
You'll be bent in half like doing "toe-touches" only your hands will be out in front of your feet, instead of touching them. (perhaps "inverted vee" is a better description)
(Hope that clears it up some)

 

[Max Powers]

Also, do some different exercises for the same muscle groups.
Your body will adapt, if you do the same exercises all the time.
Muscle "confusion" is the theory behind this.

I'll definitely agree with that one, I've started to do variations on my more simple exercises to start with, but I will start applying it to my entire routine soon. If you do the same things, week in, and week out, your muscles will only be trained to work in certain ways, so it's definitely key to throw in some variety.

My favorite variations are those on the pull-up. I like to put my legs out in front of me when I'm hanging to form an L shape, then pull myself up, it's a little tougher on your arms than the normal pull-up, and holding your legs out in front of you also works wonders for your abs.

Diamond push-ups also work very well, as I much prefer to do less repetitions of a tougher exercise rather than doing 50 of the normal push ups.

Right now I'm working on mastering the inverted push-up, where you are in a handstand position and lower yourself until your head is near the floor. I can't stay in the position too long though as all the blood eventually rushes to my head.

 

[ExigeEvan]

Remember, you build muscles when they are in a rested stated, not when you're working them out. When you over train by not giving your muscles enough time to heal, it won't get a change to rebuild which means you won't be making new muscle tissue.

Hence protein supplements are most effective after training, right?

Also, do some different exercises for the same muscle groups.
Your body will adapt, if you do the same exercises all the time.
Muscle "confusion" is the theory behind this.

That's news to me 👍 Time to change my workout slightly it seems.

 

[Pako]

Hence protein supplements are most effective after training, right?

From what I understand. I have also read studies that say Whey protein is only effect for the first hour or so after consumption. Other protein supplements such as protein derived from egg can last up to 4 hours in the body, although generally more expensive, provides better muscle absorption from what I understand.

 

[ExigeEvan]

*Major resurection*

Update?