Home full-body workout

Discussion in 'Training' started by DatBoi, Sep 19, 2018.

  1. DatBoi

    DatBoi New Member

    Sep 19, 2018
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    Hello guys, i have a few questions, I'm gonna start with the classic sorry for my English but there isn't any good Italian forums about bodybuilding. So, I'm 16 years old 185cm 68 kg, I used to be fat (92 kg) but I decided to make a change and I did, right now I wanna build muscle because Im a bit skinny fat, I've been working out with dumbbells for about a year with a workout plan made by me, but I have hit a wall, where I can't build mass anymore,so I decided to step my game up.
    So I workout 4 times per week for about 1 hour and a half.
    I bought a door pull up bar, a bench, and 15kg adjustable dumbbells (from 5 to 18 kg)
    And I decided to use a workout plan instead of using my own, because when I do my own I feel so tired and I probably overtrain so that's probably why I'm not making progress.
    So, I first wanna know if with this equipment I can get a good muscular body over time (ofc adding more weight in the future)
    I've found a few full body workout plans, and I wanna know if they are good for building muscle all over the body and if I should add something, or compitly change workout.

    the workout program is called "
    Dumbbell Only Home Or Gym Full Body Workout" look it up. ( i can't post links)
    Thanks for anyone who takes the time to read this and helps me out, I really appeiciate help as I'm quite new to fitness.
     
  2. Mike_RN

    Mike_RN Senior Moderators Staff Member

    Aug 13, 2013
    1,712
    1,142
    Keep the routines simple. Most of us built the base of our muscle on 4-5 movements with progressively heavy weights. For me it was:

    Squat
    Overhead Press
    Bent Over Rows
    Chin-ups
    Bench Press (concentrate on low incline vs flat)
     
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  3. DatBoi

    DatBoi New Member

    Sep 19, 2018
    4
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    I see, and how long should one be doing the same exercises? Is there a point where Im gonna hit a wall and not grow muscle more, or as long as I add weights and reps I will keep putting muscle on?
     
  4. Mike_RN

    Mike_RN Senior Moderators Staff Member

    Aug 13, 2013
    1,712
    1,142
    Add weight to the bar, or add reps to the set or change the order of exercises. A little variation goes a long way into tricking your body to keep growing.
     
    5.0 likes this.
  5. DatBoi

    DatBoi New Member

    Sep 19, 2018
    4
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    ok thanks, also, how can i improve at chin ups and pull ups? i can do about 40 push-ups, but i can only do about 5 chin ups and 3 pull ups, will doing 3 sets of 5 chin ups every w0rkout along with all of the other exercises help me improve ? or is there some other "technique" to improve chin ups and pull ups
     
  6. Mike_RN

    Mike_RN Senior Moderators Staff Member

    Aug 13, 2013
    1,712
    1,142
    You could keep grinding away at a 1-2 more reps each week (if you're lucky) and eventually you'll be doing those chin-ups with a dumbbell hanging from your body.

    Another way that helped me a great deal was rubber bands/resistance bands. Attach the band to the bar and step on it while chinning/pulling. It will remove a few kg of bodyweight and you can chin for higher reps and past the point of failure.
     
  7. searay

    searay VIP Member

    Dec 20, 2017
    129
    62
    most of the basic lifts require a bar, not DB's, a rack and a bench. do you have a local gym you could join or the Y, does your H.S. have a weight room or even a local collage may have a weight room available for local residents for free or a very low fee. one thing to be aware of is that you are still growing and lifting to heavy or often resulting in overtraining could cause your growth plates to stop growing at a pre-mature age causing you to be 5'9" for life instead of 6'2" which would really suck.
     
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  8. DatBoi

    DatBoi New Member

    Sep 19, 2018
    4
    0
    Is there some study that proves that? I've never heard about this. Sadly there is no gyms or anything like that in my town so that's not an option
     
  9. Apple Jack

    Apple Jack New Member

    Sep 10, 2018
    5
    1
    Man, just do a classic exercises. You have a bar, bench and dbells, so you can perform alot of exercises..
    I would recommend you to buy bar to do squats and bench press. And imho the only way to gain muscle first is to do basic exercises: squats, deads and bench. Of course you can add some additional exercises but the main emphasis i'd recommend to do on this three exercises.
    Remember bro the main things of progress are workouts, food and rest. Good luck
     

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