Starting out (Sort of)

[ahazmaksya]

Ok, first of all hello

Well, story is I'm 16,about 6 ft 160 pounds, I think pretty fit played sports all my life yada yada yada...

Anyway for a while I've been doing some pretty, well, 'soft' weight training, simply 1 day you have your bicep curls, ( 9/3)military press (8/3) and push ups,
Then second day you got sit ups bent over rows (8/3) and push ups.

Very simple, not very challenging routine

However now I want to up the anti, main goals are probably more muscle mass, as I am a bit skinny.

So are there any suggestions just generally what exercises to do, how many etc etc?

All I have for now are dumbbells and a barbell, so if possible exercises to do within these limitations (I can't afford the gym )

But I am surely soon to get a bench

Anyway, thanks heaps to anyone that replies , Bye.

 

[Stroyer]

Training

No matter what your long term goals are, (strength or hypertrophy) you should first develop a good base level of strength on the core lifts.

Many people fail to ever to build a solid base strength and from the get go follow the routines in many of the magazines and try to build size before strength, since strength and size are directly related to some degree, (since we use resistance training for hypertrophic gains) it is only obvious to first have a solid foundation which to build from.

Many people fall short of the goals because they never had much of a strength base to begin from.

I realize there are many powerlifters out there who are reasonably small in size and lift vary large amount of weights, that is because they specifically train that way all the time, usually never training for hypertrophy.

So for example if size is a persons long term goal, and that person is only squatting like 205 now, he first needs to build his strength overall before embarking on a routine specifically designed for size.

So in my opinion based on not knowing you current strength level, I would suggest you for now embark on a routine first to up your strength on deads, bench, squat, keep assistance strenth to a minimum for now, to all for optimal reserves for recovery on the core lifts, a good and simple routine would simply be a Mon-Wed-Fri split doing for example; Mon-deads, Wed-bench, Fri-squats if one was just to do them 3 core lifts a person works almost every muscle in the body to some degree or another...add in a few sets for the assistance bp's and you will grow in both strength mostly and size will come.