christo

Hi guys.

New to this forum I wanted some help really, I have got some Free Weights (dumbells etc) I was given them by a mate from work... Anyway... I was wanting to ask if anyone has a training programme I could use for the Free Weights? Also, I am 6ft 2" Tall and slim. I have always found it very very hard to put on weight, I do NOT want to be some massive body builder that looks like a steroid user, I just really want to be Ripped and have a muscly upper body.

Any help would be greatly respected.

Thanks inadvance.

Christo

Youngey

In my opinion, you need to work the full body before you want to notice gains on the biceps and your abs. Your legs release more testosterone than any other muscle group in your body. So make sure you dont lack your full body workout, instead of the bits YOU want to look good.

As for the dumbells. If you have alot of space and money to spare, maybe buy a bench, so you can range your dumbell activities to presses, flyes etc.

But in my personal opinion get a Swiss ball... They are cheap, and you can do so many other things with it instead of the bench. Lie on the swiss ball as if you would a bench, and do your bench presses, flyes and shoulder presses and you will have to focus on your core strength keeping yourself steady on the swiss ball.


Right, so heres some tips from a website I have found you.

Exercise Ball Abdominal Russian Twists


Back Dumbbell Row


Dumbbell Ball Preacher Bicep Isolation Curl


Incline Exercise Ball Flyes


Exercise Ball Dumbbell Chest Pullovers


Shrugs


One Arm Dumbbell Tricep Extension on a Ball




Any many more...

Magazines such as 'Mens Fitness' And 'Mens Health' will also be very good as they will show you a few more hints and tips you can do each month.


As for the weight.
Do not try to eat alot more junk foods hoping you will gain weight, because you will gain the wrong type of fat. Junk foods usually contain unhealthy trans fats or saturated fats.Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you. Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting. Protein Shakes and creatine can be up to your choice...

Hope i have helped in some way

Mr. Love

Check out CM's website. It has really helped me out alot.

FULL CIRCLE MUSCLE AND FITNESS - Home

Solid Snake

Free weights seem better especially when doing benching (though I do barbell too). When using free weights it uses less stress on the shoulders.

lennoxville

Hey Cristo, How are you doing?
It is very difficult to build a ripped muscular body training at home with a few dumbbells. You will need to have access to a full range of barbells, dumbbells, benches and resistance machines.
In my experience it is also pretty tough to "really get into your training" in a home environment.
I would strongly suggest that you look around your area for a suitable gym...one that is reasonably priced and you would feel comfortable training in. Take it from me, most gyms are not as intimidating as they might first appear.
You describe yourself as a slim 6' 2" who finds it hard to gain muscle. You are what is termed a hardgainer. Tell me about it!
I was a 126lb skinny pencil neck hardgainer when I started training. I am now 175 lbs with a ripped muscular physique.
And do not worry about looking like a jacked up bodybuilder on steroids. You will not look like one unless you do take steroids. Do not set yourself limits...
Concentrate on building as much muscle as you possibly can whilst training naturally. Your genetics and body structure will determine your limits.
Bear in mind the adage...shoot for the stars and you will touch the sky.
I have little doubt that with the right training methods and nutrition you will be able to build the ripped muscular physique that you want.
I have written a couple of articles on how the hardgainer can best gain a ripped muscular physique. Unfortuntely I am unable to post you the URLs 'cos I am new to this forum. I need to have made 15 posts or more to qualify.
However, you should be able to access them if you follow me on twiter....Bodymorph@twitter.com

All Right...good luck with your training, mate.
Now I gotta didi outta here...

Sluggofish

Christo

I am about the height and have have been trying to tone up. So I have had to watch my nutrition. However, during my search on the internet I googled dumbbell upgrade and found wegg weights and how to micro-loading workouts. The article is not there any longer but I think it references it in FAQs. I will see if I downloaded it and state what caught my eye. It talked about micro-loading your workouts. I have been micro-loading my workout and focused on 8-10 reps with maximum weight and I have to say it is working. I have been placing 1.25 and 2.5 between the dumbbells I already own. I have been reaching new levels in my workout performance and muscle development.

Nutrition is important. I am a pretty good eater but did consume the proper vitamin intake. No enhancers just mental toughness and had work.

Good Luck

Sluggofish

Critical Mass

I have a new video like this that I'm working on. For now, you can watch this video. Its like, a couple of years old.

http://www.youtube.com/watch?v=DlXF1qqjAmo