vot

At home I only have two dumbells each of 8 KG , now in order to gain proper weight only using these what execrise plan any one can suggest along with what supplement and diet routine should be used . The problem is if one cannot join a gym as there is no gym in my area and i got these dumbells can this help me in gaining weight if i use proper diet and supplement ? My details are as follows


Iam a male , 28 years old , weight 62 KG , Height 5 ft 7 inches , having a skinny body & face is some what having sunken cheeks. I have never done smoking but have some Beer involvement not wines or hard drinks. My objective is to gain mass on my face , I have gone through a proper medical check & everything came out good.

StanUk

There are plenty of dumbell exersizes you can do in place of barbell ones, however with just 2 8KG dumbellls your going to be very limited and your not going to be able to train with enough load to stimulate much growth. Personally i would look at investing in a cheap barbell set and 100kg of weights for now, it will be worth it in the long run, your just not gonna be making things easy trying to pack on a decent amount of muscle with just two 8KG dumbells!

XFatMan

Plus there are tons of bodyweight exercises that you can do.

Considering your weight and height, you won't need supplements for a long, long time. In fact, I doubt you will ever need them. The only thing you need is real food - the sooner, the better.

Instead of wasting your cash on supplements, buy some equipment. I think that a barbell with 100 Kg of plates will be plenty for quite some time.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

vot

But can you suggest any execrises plan to gain fast muscule size.

StanUk

Read the stickies at the top of the forum, and like I said, your going to make things a lot harder for yourself unless you get a barbell weight set and a bench.

XFatMan

Yes, fork lift-ups, spoon-pushes, and table-sit-downs should work wonders for you. But seriously: get a decent diet going even before you think of lifting weights. Read up on that topic using the stickies. If you have a decent diet going, then - and only then - start thinking seriously about lifting weights. You won't build any mass without a diet - period. So do yourself a favor and get that going first.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

lojasmo

You'll need a barbell with more weight...and a good diet...

Deadlift
Squat/hack/front/overhead
Military press
Bench/incline bench
Pullups
dips
Cleans
Bent row.