FOUND THIS SITE BY ACCIDENT

[nathan6]

ye this site is grrrreat.....hi im nathan.........i used to work out in the gym, but quit when my xams came in the way. I havent worked out for more than 10 months......i can feel my own bones.........n i havent got the money to go to the gym......so I was wondering if anyone has way to exercise at home. Ive got a dumbell(20kg), cross bar and press up equipment......so u can see im not a pro....not even close......
APPRECIATE ANYONE WHO CAN HELP!!!!
regards nathan

[malsI]

Hi nathan! Welcome /forum/images/graemlins/smile.gif

That's quite a good accident /forum/images/graemlins/tongue.gif

Many people here train at home. Check out the list of exercices here (http://www.abcbodybuilding.com/slideshow.php?id=16&subId=37) and you'll know what to do with your dumbbells /forum/images/graemlins/smile.gif

If you're bulking or cutting, you should read the diets according to your goals. All of them are available here (http://www.abcbodybuilding.com/nutritioncomplete.php?id=14&subId=34), under "Complete Dieting Programs"
And their training programs here (http://www.abcbodybuilding.com/workoutstraining.php?id=17&subId=44)

Good luck, and welcome again!

[nathan6]

thanks a lot m8....

[ryancostill]

Welcome nathan! You will be limited as to what you can acheive with the equipment you listed but view the exercise section and try to construct a sound program. Remember when you are training you really have to push it hard and work you muscles to failure!! Keep your reps in the 8-12rep range but perform many many sets targetting the same muscle groups.

After a gruelling session where you have pushed specific muscle groups to failure and beyond it is important to feed your body correctly or it will not adapt to the stress stimulus and grow optimally. Regarding post workout nutrition read this:

http://www.raphaelk.co.uk/web%20pics/Northern%20Ireland/first/Giants%20Causeway%201.JPG

[Tuf]

Hi, Nathan! Excellent accident. /forum/images/graemlins/grin.gif

Good advice, malsl!

[Adam Knowlden]

Welcome to the site bro!

[littleamazon]

Welcome!!!


To take your training to a new level, do the following readings:

Post Workout nutrition- what could break you or make you as a bodybuilder:

http://www.abcbodybuilding.com/windowofopportunity.php

How to assess yourself as a bodybuilder:

http://www.abcbodybuilding.com/magazine/howtoanalysizeyourself2.htm

If you are cutting *reducing fat while keeping muscle*

http://www.abcbodybuilding.com/13weekstohardcorefatburningdiet.php

If you are bulking *building muscle while limiting fat increase*

http://www.abcbodybuilding.com/customizable_bulking_diet.php

There are workouts for each diet listed in the articles.

Also, check our latest issue of JHR!

http://www.abcbodybuilding.com/jhr.php

Glad to have you on board!

Amazon

[godmir]

whatup nathan,

I am new to this site too....welcome.

For the last month (and for the next 3) i do not have access to a gym so i have to work with wht i have, basically only ground exercise using my bodyweight. this is wht i do when i work out. its not much but its better than nuthing. I just keep going until failure.

pushups

for the front delts i lift a chair...lol.....i do.....just hold it out in fornt of u and raise it up and lower it back down. Slow controlled movement. I do 15-20 reps

i imitate the squats but without weight but if u got some heavy books and a bag (backpack or sumthing u can strap to ur back) you can use it as weight. Remember to watch ur form carefully as the bag can make u lose form easily. Tip: strap it up nice and close to ur back.

The backpack can also be used when doing push ups, for added weight.

ummm. Lets see. What else do i do.

abs can be trained quite easily without equipment.

calves - donkey raises ( where someone sits on ur back and u raise ur calves up and down)
- just stand and raise urself up and down using ur calves.

Remember since the weight is not enough just keep going until failure.

i do something for my back to but its a lil tricky to explain but i will try. you require 2 chairs and a strong rod. Lie underneath it, grasp the rod with underhand or overhand grip and lift urself up. (part of urself still has to be on the ground cause u can't raise ur whole body off the floor). It takes a while but u will get the hang of this one

Hope this helps

later