getting stronger

[devildoc]

i never been too much on weights, i already been more of a cardio person but now i want to get stronger and i just picked out some workouts, I don't really have much of a specific goal besides to get stronger and more cut. I just got the lipostack ultra in the mail and i started to play with weights alot more and I'm lovin it. Besides that, i been taking nitro-tech hardcore for about 40grams of protein.

i'm 20, 5'6, 150lbs, all of this has just been me working out at home, I don't have a gym membership.

heres what i been doing

for
DB curl ups
incline DB press
DB lateral raise
DB frontal raise
DB bench side raise
shoulder shrugs
BB curls
bent over barbell row
dips
close-grip db press
one-arm db extension
overhead db extension
db kickback

i'm sorry if some of these names are not correct and sound noobish, i got them from muscle and fitness

on these I do about 4 sets of 15-20reps and then after i just do it until i burnout completely.

is there something i can add to the workout or take out, etc?

any help is appreciated,

 

[keasbey]

well ur defin hitting tris/shoulders/bis and a lil chest and a back... what size weights do you have? do you have a barbell?

id defin throw in pull ups to get some more back action in. do some lunges with the dumbbells, id do body weight squats or some with the heaviest dumbbells you got. calf raises as well aka hold some heavy dumbbells and stand on your tiptoes until u feel a burn and then keep going for a few more reps.. could also do some dumbell flys for more chest and of course some pushups

this is not anywhere need would be sufficient but if your limited with access to waits u might as well do somthing beneficial to other muscle

*edit
are you going to be attending college in the fall? if so find the college gym and repost when school starts up and will hook you up with a better routine

 

[enigma4dub]

read the training vault at the top of the page. there is no leg or posterior chain work in your routine.

 

[DaveTSI]

i never been too much on weights, i already been more of a cardio person but now i want to get stronger and i just picked out some workouts, I don't really have much of a specific goal besides to get stronger and more cut. I just got the lipostack ultra in the mail and i started to play with weights alot more and I'm lovin it. Besides that, i been taking nitro-tech hardcore for about 40grams of protein.

i'm 20, 5'6, 150lbs, all of this has just been me working out at home, I don't have a gym membership.

heres what i been doing

for
DB curl ups
incline DB press
DB lateral raise GARBAGE
DB frontal raise GARBAGE
DB bench side raise GARBAGE
shoulder shrugs GARBAGE
BB curls
bent over barbell row
dips
close-grip db press
one-arm db extension GARBAGE
overhead db extension
db kickback GARBAGE GARBAGE GARBAGE

i'm sorry if some of these names are not correct and sound noobish, i got them from muscle and fitness

on these I do about 4 sets of 15-20reps and then after i just do it until i burnout completely.
you will never get stronger working in that rep range

is there something i can add to the workout or take out, etc?
maybe the other half of your body would be a good start

any help is appreciated,

eat eat eat

research more and cut out all the isolation crap, you need to build a base. Benchpress,military press, BB rows, SQUAT, DEADLIFT is ALL you need to do if you want to add mass and strength

 

[keasbey]

yeah but if he doesnt have access to a gym right now the core lifts arent really an option.

 

[DaveTSI]

yeah but if he doesnt have access to a gym right now the core lifts arent really an option.

i missed that part, in that case...

i would get a gym membership and stop wasting your time

 

[devildoc]

i missed that part, in that case...

i would get a gym membership and stop wasting your time

I'll look into that, I just got home about 2 weeks ago

so all of that is useless eh? I looked into the 5x5 and thought about doing that,
just that i thought doing all these wouldve worked more muscles?

 

[keasbey]

look into the 3x5 as well its a little simpler as far as reps and weight to add but the same general lifts are used. a gym membership or using a schools gym will be key to success unless you have the equiment at home. plus if your spending money on somthing it will probably motivate you to go more often

 

[devildoc]

i missed that part, in that case...

i would get a gym membership and stop wasting your time

just got a gym membership holla

 

[DaveTSI]

just got a gym membership holla

haha good bro good


now get in the squat rack

 

[devildoc]

what % do you think my bodyfat is, and besides the 5 things you listed, what else do i look like i should work on?

thanks