Thread: looking for size, only have acess to bench, barbell, and free weights. suggestions?

hahaha, thats funny man, im looking for mass only have acces to bench, barbell and free weights....lol well, what else do you want ?????? if you want mass use your bench, and eat a lot, depends on your stats man, be more specific

Alright dude.

Day A:
1. Mass high Reps 8-12 reps 4 sets. Bench To get your muscles used to it.
2. Standing Military Press 8-12 reps 3 sets.
Day B:
1. Use flat bar or curl bar for curls crazy eights. "8 half up, 8 Half downs, 8 Fulls." do that 3 times.
2. Then use Barbells for Concentrated curls reps of 8-12 3 sets
3. After that you may want to do skull crushers with flat bar unless you get a curl bar 3 sets of 8.

Alternate days then on day 5 take off.

Do that for about a month then drop reps to 4-6

There are all kinds of things you can do with "just" that equipment. In fact, I think freeweights are the way to go for most exercises. There are some machines that I enjoy and I think work well, but I can't stand the forced motions they cause you to use. Benchpress, military press, barbell curls, squats, and deadlifts are some of the bigger compound exercises that freeweights provide.

i was just saying i dont have access to machines so workouts with a lot of machines would not be effective, thats all.

stats: 130lbs, 5'8, skinny, brown eyes (just kidding)

Ya you could probaly designe a full work out almost.

Day1: Chest
Day 2: Arms
Day 3: Back
Day 4: Legs
Day 5: Off

You have everything you need.

I used weigh 112 skinny at the beging of the year and i was 5'4" now i weigh 140 and im 5'5" buff Blue eyes just kiddin back at ya lol

Just make sure you tone for awial or you will fuck up somethin. Atleast a month. 5 weeks is best.

I would take weight gainers and eat a lot of food. Get fat while tone. Then when you go for mass you will have a better foundation to work from.

i wouldnt work out 4 days in a row like suggested above .. try a 2 on 1 off 2 on 2 off routine.. right now im on a 3 day split and its giving me the best gains ive ever had... see what works for you .. heres a suggestions

chest biceps
legs
off
shoulders and triceps
back
off off

Originally posted by FrequentVirtue
I would take weight gainers and eat a lot of food. Get fat while tone. Then when you go for mass you will have a better foundation to work from.

Nonsense. You cannot convert stored fat into muscle like that. There is no need to start eating like a maniac until the lifting begins. This is a misconception a lot of people have.

You can get a great workout with just a bench and some weights

You can do bench press
Bent Rows
Military Press
Front Raises
Curls
Lying Extensions
Squats
Deadlifts
Shrugs

Hell, that looks a great mass routine to me

No man it looks better. If your a scroney kid i think you should put on some fat. Not just weight gainer but mass amounts of protiens and carbs. It scares me when i see a kid with little arms walkin into the gym tryin there hearts out with there arms almost snappin cause they dont eat right. I dont know about you but it freaks me out.