kraftykuts007
New member
I'll start by saying I've always been skinny and so am definitely not looking to lose weight. I'm also not looking to become a bodybuilder or compete or anything, I'd just like to have a good aethetic body in order to be a bit more confident and attractive. Preiously my workout has involved once a workouts with high reps and relatively low weights. I've recently realised this builds muscle endurance rather than muscle strength so am looking to incorporate more muscle strength training. Please don't just refer me to a training problem or tell me my workout sucks or be a dick about it (I'm not posting this in r/fitness for that reason). I specifically built this program around myself because I like these exercises, do not wish to join a gym and currently only have dumbells as my equipment. I've had problems in the past sticking to such programs because I'm not convinced they will work/ are working. However, this program adds a lot more intensity and I'm not eating a lot more protein, which I'd neglected in the past. I'm just looking for assurance that if I manage to stick to this, it will get results and I'll look noticeably bigger. I'm aware that it will take consistency and time to get there but as long as I know it'll work eventually I might be able to stick to it.
This is the A/B workout I am considering:
Day A -
1) Bicep Curls - 3 sets; a) barbell curls - 1 high weight, reps starting at 5 and increasing by 1 every 10 days (5 workouts) until doing 20 reps, then increasing the weight
b) barbell curls - lower weight, higher reps to continue building musclular endurance
c) dumbells curls - working one arm at a time to ensure both arms build equally
Increasing the reps of the last 2 by 1 every 10 days
2) Press Ups - 3 sets: a) Standard press-ups
b) Diamond press-ups
c) Elevated Feet Press-ups
Increasing each by 1 reps every 10 days
3) Plank - 3 sets Increasing by 1 or 2 seconds every 10 days, final set to failure
4) Deadlifts - 3 sets - Increasing the reps and weight in line with the high weight, low rep bicep curls
Day B -
1) Tricep Press (essentially a Bench Press without the bench - not sure what the correct term is) 3 sets - mixed in the same way as the bicep curls ie 1 high weight, low reps, 1 lower weight, high reps and then focusing on each arm. Also increasing the reps and weight in the same way (can you tell I have OCD yet)
2) Squats - 3 sets - Increasing the reps and weight in line with the high weighted, low reps bicep curls.
3) Sit Ups - 3 sets - Increasing reps by 1 every 10 days
For reference the program I am doing now is the same exercises each day, however only one set of each. Where weights are involved the set I'm doing is the high rep, low weight ones and with press-ups it's only standard push-ups.
I have a few questions regarding the proposed workout:
1) Can I continue doing these exercises on alternative days as they target different muscles or will I need to take a complete rest day? If so, how often should the rest day be? (I feel as though this is something that will cause me not to continue the workout so I'm trying to avoid a rest day if possible and continue the consistency).
2) Am I missing any major muscle groups in this workout that will make me look silly or cause injury/ reduce gains etc.? (It already seems a lot to do to me so I'm hoping this covers most of the important muscles.)
3) Would Dumbells and Squats benefit from a differing sets similar to those proposes for Biceps and Triceps and also doing higher reps with lower weights or should I keep these at lower reps with higher weight?
4) As I mentioned this workout seems like it may be difficult for me to do consistenly so I was considering spreading it over 3 days instead of 2, how would this effect muscle development? Would this circumvent the need for a rest day if one was needed? And how best would you lay these 7 exercises over 3 days instead of 2?
5) Finally, and most importantly, will this program actually get me a good looking body so that I don't need to
I appreciate this is a very long read so thank you for anyone who takes the time to read it through. Any advice or critique of the proposed workout is welcome, however, please try to be specific and don't just say join a gym or folllow a program. Also please keep it simple, I'm not a 'gym lad' by any means and am not familiar with much of the terminology.
This is the A/B workout I am considering:
Day A -
1) Bicep Curls - 3 sets; a) barbell curls - 1 high weight, reps starting at 5 and increasing by 1 every 10 days (5 workouts) until doing 20 reps, then increasing the weight
b) barbell curls - lower weight, higher reps to continue building musclular endurance
c) dumbells curls - working one arm at a time to ensure both arms build equally
Increasing the reps of the last 2 by 1 every 10 days
2) Press Ups - 3 sets: a) Standard press-ups
b) Diamond press-ups
c) Elevated Feet Press-ups
Increasing each by 1 reps every 10 days
3) Plank - 3 sets Increasing by 1 or 2 seconds every 10 days, final set to failure
4) Deadlifts - 3 sets - Increasing the reps and weight in line with the high weight, low rep bicep curls
Day B -
1) Tricep Press (essentially a Bench Press without the bench - not sure what the correct term is) 3 sets - mixed in the same way as the bicep curls ie 1 high weight, low reps, 1 lower weight, high reps and then focusing on each arm. Also increasing the reps and weight in the same way (can you tell I have OCD yet)
2) Squats - 3 sets - Increasing the reps and weight in line with the high weighted, low reps bicep curls.
3) Sit Ups - 3 sets - Increasing reps by 1 every 10 days
For reference the program I am doing now is the same exercises each day, however only one set of each. Where weights are involved the set I'm doing is the high rep, low weight ones and with press-ups it's only standard push-ups.
I have a few questions regarding the proposed workout:
1) Can I continue doing these exercises on alternative days as they target different muscles or will I need to take a complete rest day? If so, how often should the rest day be? (I feel as though this is something that will cause me not to continue the workout so I'm trying to avoid a rest day if possible and continue the consistency).
2) Am I missing any major muscle groups in this workout that will make me look silly or cause injury/ reduce gains etc.? (It already seems a lot to do to me so I'm hoping this covers most of the important muscles.)
3) Would Dumbells and Squats benefit from a differing sets similar to those proposes for Biceps and Triceps and also doing higher reps with lower weights or should I keep these at lower reps with higher weight?
4) As I mentioned this workout seems like it may be difficult for me to do consistenly so I was considering spreading it over 3 days instead of 2, how would this effect muscle development? Would this circumvent the need for a rest day if one was needed? And how best would you lay these 7 exercises over 3 days instead of 2?
5) Finally, and most importantly, will this program actually get me a good looking body so that I don't need to
I appreciate this is a very long read so thank you for anyone who takes the time to read it through. Any advice or critique of the proposed workout is welcome, however, please try to be specific and don't just say join a gym or folllow a program. Also please keep it simple, I'm not a 'gym lad' by any means and am not familiar with much of the terminology.