Wolfgang D
Senior Don Juan
- Joined
- Apr 11, 2011
- Messages
- 242
- Reaction score
- 23
I will give credit where credit is due and direct you to the Bodybuilding.com forum, to read what the experts have to say. First, read a sticky about the most common mistakes made by beginners:
http://forum.bodybuilding.com/showthread.php?t=118004321&page=1
Basically too many exercises in your program, too much weight, too much focus on the chest and upper arms when you should be training your whole body both for looks and durability. Too much isolation when you should be doing compound exercises.
Now for a good beginner's program, stickied at Bodybuilding.com. You can do other programs too, but remember that what works for an athlete might not work for you. This program will definitely give you results when you start working out. And you can do it with either barbells or dumbbells, which are the best pieces of equipment in the gym - or at home.
http://forum.bodybuilding.com/showthread.php?t=4195843
In short: Squats, bent-over row, overhead press, bench press, deadlifts, curls, calf raises.
Feel those squats! Feel those deadlifts! And the rest. A short but efficient program that takes about an hour.
(You are not too lazy to click on a link, are you? This is your body we're talking about, and I won't copy someone else's excellent post, nor the good answers to that post. Check it out at Bodybuilding.com, it is worth your time.)
http://forum.bodybuilding.com/showthread.php?t=118004321&page=1
Basically too many exercises in your program, too much weight, too much focus on the chest and upper arms when you should be training your whole body both for looks and durability. Too much isolation when you should be doing compound exercises.
Now for a good beginner's program, stickied at Bodybuilding.com. You can do other programs too, but remember that what works for an athlete might not work for you. This program will definitely give you results when you start working out. And you can do it with either barbells or dumbbells, which are the best pieces of equipment in the gym - or at home.
http://forum.bodybuilding.com/showthread.php?t=4195843
In short: Squats, bent-over row, overhead press, bench press, deadlifts, curls, calf raises.
Feel those squats! Feel those deadlifts! And the rest. A short but efficient program that takes about an hour.
(You are not too lazy to click on a link, are you? This is your body we're talking about, and I won't copy someone else's excellent post, nor the good answers to that post. Check it out at Bodybuilding.com, it is worth your time.)