Help designing workout @ home (split?)

majinbijiita · #1 02-09-2009, 10:08 PM

I don't even know what a split is exactly...haha

I'm basically just looking for a routine I can do with the following in mind:

I started working out to be a bodybuilder. (Until strength becomes more important.) Its for mainly shallow reasons, such as looking buff, etc. It's also as a sort of defensive mechanism, since I've always been a small guy. (honesty is a virtue)

So, what would you all prescribe for me if hypertrophy is the main goal ATM?
A few more things to keep in mind, the following days are pretty much set in stone with my schedule.

MON - 1-1.5 hours to workout
TUES - Rest (no time to workout)
WED - 2 hours to workout
THURS - Rest (no time to workout)
FRI - Workout time is limited (30 mins?)
Sat - I got all day baby!
Sun - 2 hours to workout

I know that working longer than 45-1hr is somewhat a waste, so I would like to keep it to that if possible. I so far like the idea of upper/lower on consecutive days (e.g. mon-biceps, wed-calves, fri-triceps) and I've just read about DUP (daily undulating periodization) but I don't know if that's what I want if hypertrophy is my short-term goal.

Also...keep in mind this will be done at home. I have 8lb, 10lb, 12lb, 15lb, 20lb, (2) 25lb dumbells. I've never used a barbell, but we do have one (rusted from rain) outside. I'm not sure what weights we have though.

I've been mostly working on arms (biceps mostly, recently triceps) because it's what people see the most, and I have gotten a few comments after just a month or two or intermittent training - So I want to take it up a notch.

Any help is appreciated! It's nice to finally have the motivation to better yourself, eh? (Thank you God/Sobriety)

spider-man · #2 02-09-2009, 11:26 PM

I would do three workouts, mon-wed-sat. Thats everyother day, with a two day rest on thurs and fri.

I personally prefer full body, but you can do either upper/lower, and alternate the days, or a leg/push/pull routine. I would prefer either full body or upper lower, but thats on you...

So i would suggest this:

Leg extension superset with
Squats

Leg curl superset with
Stiff leg dead

Decline stiff arm pullovers superset with
Pullups or pulldowns

Flys superset with
Bench press

Reverse laterals superset with
Barbell rows

Laterals superset with
Military Press

Barbell curls
French press

abs

This can all be done with the most basic equipment. Adjustable DBs, a barbell, a bench and adjustable rack, and somethin to do pullups on, if your rack doesn't have a pulldown thing on it...

If you don't have this stuff, i bought used weights and things when i was 14, 350 pounds of olympic weights and barbell, 100 pounds standard weights for adjustable dumbells, and a 'power' rack (it was just adjustable with a pulldown tower) for i think, 250 or 300 bucks, so its not that expensive... You can get one of those pull up things and stick it in the door way. You know what i mean, they have them at wal mart...

majinbijiita · #3 02-09-2009, 11:57 PM

Haha, I forgot what supersets were too, but I've been doing those also, just without thinking about it...

So basically each superset is 1 day, and I just rotate?

I have slowly been investing more money in BB, but the problem is - my room is TINY. And we live in an apt, so there isn't really room for anything but some dumbells in my room. And as I stated, my roomates barbell and weights are just rusting in the tiny space we call a backyard...so I don't think getting a bench and stuff ATM is the best idea, especially in the AZ sun (you know what I'm talking about - plus it rained today.)

I will look into this though and see which ones I can do, and maybe exchange an exercise if I have too. I don't really know the names of any of the exercises, but luckily ABC has got that on lock-down.

spider-man · #4 02-10-2009, 01:26 AM

Quote:

Originally Posted by majinbijiita

Haha, I forgot what supersets were too, but I've been doing those also, just without thinking about it...

So basically each superset is 1 day, and I just rotate?

I have slowly been investing more money in BB, but the problem is - my room is TINY. And we live in an apt, so there isn't really room for anything but some dumbells in my room. And as I stated, my roomates barbell and weights are just rusting in the tiny space we call a backyard...so I don't think getting a bench and stuff ATM is the best idea, especially in the AZ sun (you know what I'm talking about - plus it rained today.)

I will look into this though and see which ones I can do, and maybe exchange an exercise if I have too. I don't really know the names of any of the exercises, but luckily ABC has got that on lock-down.

I know, man, its been raining all day!! i love it though...

I used to workout outside at night..

No, i meant that you do 1 set of that entire workout that i just listed...

So your working legs, back, chest, shoulders, arms and abs all in the same day.

yeah, i feel ya man with the workout at an apt thing... i gotta tiny room as well, so i don't use my own stuff right not, im at a gym. sucks, bro...

majinbijiita · #5 02-10-2009, 04:37 AM

Dang, really? IDK if I want to do all those each workout...because I'm friggin lazy.

But, don't you think I would get suboptimal hypertrophy gains from doing an total body workout? I would think just doing a superset for a muscle group would be best...but of course I'm still a newbie so I could be off.

I kinda like to focus on one body part at a time, but tend to overtrain when I do...(doing 6-8sets instead of say 3-5), which I must be confusing as "a real workout."

Sigh. Maybe I need a personal trainer...

Hartmann · #6 02-10-2009, 05:16 AM

Quote:

Originally Posted by majinbijiita

Dang, really? IDK if I want to do all those each workout...because I'm friggin lazy.

Well, what do you want to hear at this point? If you're not going to do it anyway, why ask for advice? Spidy's advice is far better and will be far more productive than your curl workout...

Quote:

But, don't you think I would get suboptimal hypertrophy gains from doing an total body workout? I would think just doing a superset for a muscle group would be best...but of course I'm still a newbie so I could be off.

You only do curls and admit that you're lazy, but you're worried about sub-optimal hypertrophy gains??? 'Cmon, man...

Quote:

I kinda like to focus on one body part at a time, but tend to overtrain when I do...(doing 6-8sets instead of say 3-5), which I must be confusing as "a real workout."

6-8 sets is in no way even close to overtraining. If you're doing a real split, it's quite common to be in the 15-20 set range. I'm sure there are some around here who get even higher. (I think Klosey gets in like 32 sets or something like that. Not sure.)

Spidey gave you some decent advice. At least a good place to start... If full body aint your style there are a myriad of other options, all of which can be found on this site. You might check out the 12 or 13 week programs above, or DaveI has been posting some good links to the Bill Starr 5x5 approach. However, with all of these workouts you're going to actually have to put in some work. Doing a half hour worth of DB curls while watching TV 'aint gonna cut it...

Quote:

Sigh. Maybe I need a personal trainer...

Why would you pay a trainer to tell you the same info you recieve here if you're not going to utilize any of it? A personal trainer is only effective if you actually do what he tells you. The act of paying the guy/girl isn't the part of the equation that gets you into shape...

-Hartmann

klosey · #7 02-10-2009, 07:38 AM

Quote:

Originally Posted by Hartmann

Why would you pay a trainer to tell you the same info you recieve here if you're not going to utilize any of it? A personal trainer is only effective if you actually do what he tells you. The act of paying the guy/girl isn't the part of the equation that gets you into shape...

-Hartmann

agreed i have both nutritionist and trainer certs, i'd still say the same, get on here and ask questions

hmm if that lazy stick to compounds 3 times a week
Squats
Dips
Pullups (wide grip)
Deadlift
Clean and jerk (or shoulder press if flex is poor)

majinbijiita · #8 02-10-2009, 01:03 PM

Mmm...good point. I always just want the easy way out.

A full body routine would probably be good since overall, my body is pretty weak...and I really still need to get good form down, and learn some new exercises.

I did see those posts about the 5x5 programs and thought about going that route for awhile too.

Thanks for telling me how it is Hartmann, I needed to hear that if I was ever really gonna start an actual program. I'll probably be slow to adopt it, but now I know what I need to do.

Thanks spidey for the program, I'll look into those movements and do a run-through with low-weight to see how it's gonna work.

Would I be doing 3 sets for everything on the list? (except abs of course)

And maybe if I don't want to do the full list I can do the compounds that klosey here suggested.

Thanks guys! Haha...this really showed me how lazy I am and the excuses I make. It was definitely the ego buster I needed.

spider-man · #9 02-10-2009, 04:42 PM

Quote:

Originally Posted by majinbijiita

Mmm...good point. I always just want the easy way out.

A full body routine would probably be good since overall, my body is pretty weak...and I really still need to get good form down, and learn some new exercises.

I did see those posts about the 5x5 programs and thought about going that route for awhile too.Thats a very succesful program. Its a full body routine as well, focusing on big compound movements. Its a sound program....

Thanks for telling me how it is Hartmann, I needed to hear that if I was ever really gonna start an actual program. I'll probably be slow to adopt it, but now I know what I need to do.

Thanks spidey for the program, I'll look into those movements and do a run-through with low-weight to see how it's gonna work.

Would I be doing 3 sets for everything on the list? (except abs of course)no way, man! you only do one set, but the key is to do it as intensly as humanly possible..

And maybe if I don't want to do the full list I can do the compounds that klosey here suggested.ABSOLUTELY!!! Do like two or three sets of all the exercises klosey suggested, three times a week, and you should respond very well

Thanks guys! Haha...this really showed me how lazy I am and the excuses I make. It was definitely the ego buster I needed.

Lol its all good, bro! sometimes i just have a hard time waking up in the morning, but you gotta find somethin to drive ya, nah mean?

oh, and just my two cents, you can do a split if you like its up to you, but train each muscle at least twice a week... The once a week thing is really for very BIG BIG BIG dudes, or guys that have such poor genetic potential that they just can't recover from anything more... thats of course excluding guys who spend tons of energy on other athletics, of course...

But yeah man, do your thing, see what you like, and go for it! Don't get down on yourself, bro, having some bigger muscles and strength is definately worth spending two or three hours a week workin out..

maverickBU · #10 02-10-2009, 05:26 PM

Your setup sounds completely inadequate for any discernable size or strength gains. Do you plan to change that?