bulking up from home

silent1029 · Post by **silent1029** » Mon Mar 10, 2008 5:42 pm

at house i have bench, dumbbells, curling bar, and i have a gym membership. but i mean what exercises could i do that are full body that i can do with dumbbells, bench, and a curling bar aka everything at house lol

Boss Man · Post by **Boss Man** » Mon Mar 10, 2008 7:00 pm

Bar exercises

Reverse Curls

Deadlifts

Squats

Cleans

BB Shrugs

Bench Press

Bent over Barbell Rows

Dumbell exercises

Shoulder Press

Arnolds

Hammer Curls

Zottmans

Lunges, (Regular, front and side)

DB Shrugs

Dumbbell Rows

DB Bench Press

Tricep Extensions

Tricep Kickbacks

Plenty of others, but those should all be good, if you want compound stuff, or occasionally a bit of Iso just for now and again. Those are enough examples of BB and DB stuff, to get you thinking.

silent1029 · Post by **silent1029** » Tue Mar 11, 2008 10:40 pm

ok thx. also i have whey protein. should i take it on days i dont lift and should i take it more then once a day? i thought u were only supposed to take it once after u workout?

Boss Man · Post by **Boss Man** » Wed Mar 12, 2008 12:25 pm

There's no hard and fast rules.

1. You can take it afer workouts.

2. You can take it as part of a Breakfast, but if possible don't make it a complete breakfast, if you choose this option.

3. You could possibly have some before bed, for anti-catabolic reasons.

On non-workout days, you should potentially still take it, but it's about the timing.

If you have lumch about 1PM, and on workout days, workout about 3PM, then obviously take it about 4PM on non-workout days.

If you usually eat about 1hr, after a workout, then on non-workout days, have it about 2-2.5 hours before that meal.

swanso5 · Post by **swanso5** » Wed Mar 12, 2008 5:32 pm

once after working out

all those other options bossman stated should be solid protein sources

Boss Man · Post by **Boss Man** » Thu Mar 13, 2008 2:29 pm

swanso5 wrote: all those other options bossman stated should be solid protein sources

True, but for some it makes more sense. Some people can't necessarily make time to have a breakfast. I know of someone who is planning for a comp who also teaches, who has tried options like Eggs, Oatmeal etc etc, but shakes are the best way ot consume something before work, or end up getting 30 minutes less sleep, which isn't practical, or go to bed 30 minutes earlier, and then consume something 30 minutes closer to sleep.

So for some it's an option that's more realistic, and not some kind of excuse, like it might be for others.

Also the Breakfast option suggested, was suggested as a partial Breakfast not full one, and not as something everyone should do.

Plus the Pre-bed one may be more beneficial for people, who don't like to go to bed on a full stomach.

I hear what you're saying and I don't disagree, but sometimes it's not always that practical or for some people, feel like the best thing to do.

swanso5 · Post by **swanso5** » Thu Mar 13, 2008 8:52 pm

no time for breakfast?? i don't buy that...go to bed 10mins earlier and get up 10mins earlier, problem solved...in used to get up at 4:30am for a 6:3-am start and still have breakfast everytime

unless you have to train as soon as you rise than fruit and a shake are great options...

any other situation and there's excuse that can sway me i don't think

i do a lot of things that weren't practical for me when i started out but i MADE them practical to me now and that's why i am where i am

if one makes small changes consistently then they'll look back in a yrs time and think that was easy, why didn't i do it earlier

it was only 5 years ago i was eating 2 - 3 meals a day when i wasn;t working and now i'm at 8 - 10 with work