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thegarbageboy

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  • Birthday 10/03/1982

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  1. hi everyone, i've been strength training about 6 months now, and in the past 3 months decided to start getting more serious and focusing on tracking progressions and using body part splits. so i was wondering what your thoughts are on my dumbbell / body weight push/pull routine? i use dumbbells and body weight because i work out at home, with access to a pull up bar at a nearby park and two 100-lbs adjustable dumbbells and a bench as my equipment. i made this routine wanting to emphasize major body parts twice per workout (with a heavy compound lift at 5-8 reps and a lighter more body part focused lift at 12-15 reps) and emphasizing each body part twice per week. for legs i have tried to include many single-leg lifts because i am using lower weights with dumbbells, obviously.i also have an adjustable 80 lbs weighted vest i plan to incorporate into pull ups and squats so i can get into lower rep ranges on those once i improve and max out what i am squatting with my 100 lbs dumbbells anyway, let me know what you think of this routine - i kind of pieced it together myself borrowing what i've seen on other push-pull sample workouts and modified it for bodyweight and dumbbells. i've been doing this about 3 weeks and i've been able to progress decently on most of the lifts. anything i should change? Pull day (Tuesday) 3 sets pull ups 3 sets bent over dumbbell rows 3 sets decline crunches 3 sets dragon flags 3 sets single-leg romanian deadlifts 3 sets dumbbell hamstring curls 3 sets alternating biceps curls 3 sets concentration biceps curls 3 sets dumbbell shoulder shrugs Push day (Wednesday) 3 sets dumbbell bench press 3 sets dumbbell flyes 3 sets dumbbell squats (with weights rested on shoulders) 3 sets dumbbell lunges 3 sets dumbbell standing overhead press 3 sets dumbbell lateral raises 3 sets dumbbell triceps kickbacks 3 sets dumbbell standing calf raises Pull day (Saturday) 3 sets weighted pull ups 3 sets single-arm rows 3 sets hanging leg raises 3 sets dragon flags 3 sets single-leg romanian deadlifts 3 sets dumbbell hamstring curls 3 sets standing dumbbell curls 3 sets dumbbell concentration curls 3 sets dumbbell shoulder shrugs Push day (Sunday) 3 sets flat dumbbell bench press 3 sets flat dumbbell flyes 3 sets dumbbell standing overhead press 3 sets dumbbell lateral raises 3 sets dumbbell "deadlift" squats (for these i do not rest them on my shoulder, but use heavier dumbbells, and pick them up from between my legs in a deep squat, then hinge up and pull the weights onto my thighs for the "deadlift" motion) 3 sets dumbbell lunges 3 sets close-grip bench press 3 sets dumbbell skull crushers 3 sets dumbbell standing calf raises thanks in advance if you have any advice on improvement or can suggest some better dumbbell / body weight exercises i should swap out
  2. i think you can make decent gains with calisthenics, provided you do the right routine and don't expect to get completely jacked. but you can still build good muscle strength and some size. i am in a similar situation without gym access so i do everything from home with body weight, dumbbells, and pullup bar. with pushups and dips only, you are mainly hitting your chest/triceps. you are using other muscles in these movements since they are good compound exercises, but probably not getting enough focus on other body parts. if you want to stick with body weight only, i would recommend doing a routine that emphasizes some other areas of your body other than your chest (legs, shoulders, abs, back). here are some good calisthenics moves to consider including: -Pullups (find a local park with a pullup bar or buy one - this will be great for your back - increase reps or if reps get too high wear a backpack with some books in it for progression) -Bodyweight rows (another one for your back - you will need a dip bar or a sturdy table or similar object to perform - wear a backpack with weights, books in it for progression) -Pike pushups (great shoulder exercise - can progress to handstand pushups to really get your shoulders) -Lateral raises (use milk jugs, shopping bags filled with weights if you have no weights to use - this is a good complementary shoulder exercise) -Crunches, leg lifts, hanging leg lifts, dragon flags, etc. (for your abs - and if you want to get advanced try various plank/planche progressions, levers on pullup bars, etc.) -Body weight bulgarian split squats (or lunges) (legs will be hard to develop with only calisthenics, but you can still do decent single leg exercises like this - progress to a pistol squat if you can for an advanced technique for your quads/glutes) -Single leg deadlift (put heavy things in a bag and hold on either side of you, then do the single-leg deadlift - use bags, milk jugs, whatever if you have no dumbbells - this works your hamstrings/lower back/glutes) -pushups/dips (you already do these - great for your chest) feel free to add in some body weight calf raises (try with only one foot on the ground) or bicep curls (holding whatever heavy objects you have handy) to focus in on smaller muscles as desired. this probably won't make you very huge but you can definitely add strength and endurance and get a lean muscle look this way. i'd recommend getting a pull up bar and cheap pair of adjustable dumbbells for your home if you really start to stick with things and want to progress in weights.
  3. hi everyone, nice to have found this forum. i've been vegan about 2 years and have been strength training for about 6 months (with the first few months not really knowing what i'm doing). i'm a 34 year old guy and have always had a very small frame and decided to try to bulk up. i'd never really done strength training before so i've seen a lot of strength increases in what i can lift. when i initially tried to bulk up i basically just ate whenever i wanted and quickly grew in size. initially i probably ate too much because while my body proportions and strength are much better than previously, i am still at a relatively high body fat percentage (my guess is 24% or so). however, with some muscle gains i've noticed that now when i eat the same amount of calories, i no longer gain weight. in fact for the past few months i have maintained my weight. i suppose this is from the increased metabolic rate that comes with adding muscle. as far as cutting my body fat goes, i'm not quite sure how to proceed. i'm not necessarily looking for a "quick" fix, and ideally i would end up in the 15-17% body fat range. what i am wondering is if i can continue training as i do now lifting 4 times a week and eating the same amount of calories that has led me to maintain my current weight. i figure if i am seeing strength increases in reps/weight lifted, then that means i am gaining muscle... and thus if i maintain my current level of calorie intake the increased muscle will increase my metabolism and mean that amount is now a caloric deficit that will lead to fat loss. does this sound like a feasible goal?
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