Complete and utter newbie anon here. Not doing the gym thing. Is picrel all I need for a modest home gym start?
What kind of gains can I expect from these bad boys?
Complete and utter newbie anon here. Not doing the gym thing. Is picrel all I need for a modest home gym start?
Go to the gym
>Go to the gym
I'm too autistic to be around people.
I'M NOT GOING TO THE FUCKING GYM, OKAY?
Get over it pussy
>Get over it pussy
>Get over your crippling social retardation bro
>Just like, haha, go out and talk to people
Yeah, pretty sure that's not how retardation works.
Drink a beer first?
I spiral into a deep melancholy, misandry and self-loathing the more drunk I get.
Oh probably better to workout at home then, you can always just try and find heavy shit to lift if you can't afford weights, like a lumberjack
Chug a bottle of cough syrup then.
You don't need to talk to people at the gym
I've got terrible social skills and I go to the busiest gym ever (derrimutts in Australia) and I've had to maybe talk to 3 gym goers in the 2 years I've been with them
Buy some headphones and wear a baggy shirt or jumper and no one will ever bother you.
almost all people at the gym are shut ins, who don't want to intera6with anyone
Go in really eraly in the morning, gym should be empty. I was also scared of the gym because of my social anxiety, but I faced my fears and now Im lifting there for 6 months. Just do it.
Are you retarded? You dont have to talk to people at the gym, if anything you can do hand signals to see if someone is done with something. Holy fuck
why does it matter? you dont have to talk to anyone just blast loud music
You need it bro trust me, homegym isn't bad but you gotta get in the real gym too
That's fine, just buy stuff and lift.
I started at home, went to globohomo gyms, and decided my home gym was better.
you are still gymming if you do it at home.
ngmi
Don't be like that.
Just come to the gym during incel hours where all the bigger dudes are older, fatter, more mellowed out because nobody is roided out of their gourd.
Nobody will be taking retarded selfies for the gram, and if you do see 1 women for every 20 guys she's the biggest fattest landwhale that doesn't want to make eye-contact with you either.
Then when when you do get comfortable, if you ever work up the nerve to talk to anyone bigger, you can be their little buddy they can give the right advices to. They'll start calling you "the kid" and one day you'll be leaving and overhear someone saying "the kid is getting pretty big"
Chad mindset. Keep doing your thing, king.
I have literally that exact set of dumbbells. No way I could get by with just them. Each one goes up to around 50 lbs. Not enough for bench, rows, deadlifts, squats, etc. You'll be stuck doing only light isolation exercises.
I've got 100kg of weights and a bench.
Let me guess, you need more IST?
You just have to get a little creative. Do db flys and skull crushers instead of bench press. Do pistol squats or RDLs instead of squats and DL. And 50lbs is plenty for bent-over rows, as long as you're using your back instead of your arms like a fraud.
squat rack, bench, barbell, plates
Just go to the gym you gay. If your so autistic just wear a hoodie and have headphones in. You dont need to talk to anyone you dont need to go up and introduce yourself fucking idiot just workout
Beginner gains at best. You won't be breaking 1/2/3/4, maybe barely half of 1/2/3/4 if at that
>1/2/3/4
What is this?
135 lb overhead press, 225 lb bench press, 315 lb squat, 405 lb deadlift maxes.
It means you need to lurk moar before posting. But the other anon is right, it means
>1pl8 overhead press
>2pl8s bench press
>3pl8s squat
>4pl8s deadlift
Don't you fucking dare ask me what a pl8 is or I'll report you for being under 18.
what is an pl8?
one plate of spaghetti, that you will spill at the gym
buy gymnastic rings and go to a park
>get a pull up bar
>work up to advanced calisthenics
>do isolations for arms and shoulders
>do unilateral, high volume leg work
You can probably get close to 1 2 3 4, realistically you wont but not because you can't, because you're posting here
What the fuck is 1234 and why should I give a shit about a bunch of anons on a Cantonese basket weaving speakeasy mentioning it all the time?
buy rings instead
man I fucking hate these zoomer threads. Ask for advice and then autistic screeching when they get actual advice
>hur dur i dont wanna go to gym and talk to ppl 🙁
>doesn't know what 1/2/3/4 is
>ree ree basket weaving forum
fucking loser. Get over it. If you are really so socially inept that you can't be in the same room as another living breathing human then just get a membership at a 24 hour gym and go at midnight.
I'm hijacking this thread because op is confirmed retarded fag.
What's the best pushup variation to do at home in my spare time? I do a lot of chest work on chest days but I want to push it a little further. My gut tells me diamond pushups are the way to go but I know there's like 50 different variations so I'm just looking for ideas and suggestions.
>I'm hijacking this thread because op is confirmed retarded fag.
That's really mean anon.
he said it himself
That one ain't me though.
idk, I just clicked all the replies that had that newfag tone.
>verification not required
I didn't even think about weighted, that might be just what I'm looking for. I wish I could do handstand ones but I'm too tall to do them correctly and I hate working out outside but I might bite the bullet and give it a shot anyways just to see. Appreciate it anon.
decline, weighted (backpack), elbows in
maybe handstand pushup
i love one arm push ups for core stability
that plus calisthenics
>calisthenics
Isn't that just a meme? You trying to gaslight me bruh?
not at all, start with push ups and push up variations then start with pull ups
If you don't have enough money I'd say yes plus a bench. But you really also buy a barbell and some weight plates and squat rack if you have enough money. The earlier you also start with barbell training the better.
just go to the gym gay
you will use your dumbells 3 times and never again
It should be fine. But it's not enough. Realistically you need two things (that become three) to work out at home on the most minimalist set up.
Gymnastics rings (and where to hang them)
Dumbbells 80lb min (and a bench or where to comfortably lay, the floor is not an option)
Rings solve pull ups, dips and core, you can even do some isolation and you get some variety.
Dumbbells solve legs and all isolation as well as let you do more traditional lifting.
You can add running or a speed rope for rope jumping.
you can certainly get some gains
You can find cheap ass work out equipment at places like tj maxx/ross/big lots if you live in america, otherwise buying barbells like pic rel on amazon are expensive as fuck, if you can't get any to start out try calisthenics to get you started, I've been using this little infographic for 3 years now and have progressed to the end and get compliments a lot. I hope you find the best way that works for you and your social anxiety OP, good luck.
That and a chinup bar boah
don't rest your weights like that if you have kids
Those are my toys. What do you do between sets?
Nah i only lift at home when theyre at daycare, but it is for sure retarded with the dog.
yes you just need free weights. if you want cardio you can jog somewhere or get a treadmill
tangentially related but this is my gym
there's also some pull up bars and other things
poor of cash but not of soul. there's bikini clad women during summer too for the free test boost
>poor of cash but not of soul
oh shut the fuck up
quit huffing your own farts
I love it tho. working out like that has it's charm to me. it's more work and probably less gains but there's fresh air, sand and sun. it's good for the mind
figuring out how to make the most of what you've got available is also fun and keeps you sharp
All you "need" is the floor
Fucking dyel retard scared of the gym
Just do burpees. Everyday as many as you can.
t. autist who hates gym and dislikes complicated routine or multiple movements
I'm in the same boat anon
I went to the gym last week, starting trainer was super nice and wasn't many people, all good so far.
get on a machine to do chest, i can feel my shoulder joints bumping in to each other, think its because im not used to doing exercise. people start pouring in, the place is fucking crowded, they start blasting regueton on the gym speakers people start giving me judgy looks because i lift very low weight and do many reps taking long on the machines they want to use but i decide to keep on doing the excessive, shoulder starts hurting, too autistic to tell the trainer.
girls are even worse when i use the leg machines.
drop spaghetti and sneak out the gym to go home cry.
next day i asked chat gpt to set up with dumbbells only.
i was pleased with the result, and have been enjoying not having to go back to outside.
here's the plan if you wanna do the same, good luck anon
Day 1: Full Body Workout
1.-Goblet Squats: 3 sets of 10 reps
2.-Dumbbell Bench Press: 3 sets of 10 reps
3.-Dumbbell Bench Press: 3 sets of 10 reps
4.-Dumbbell Bench Press: 3 sets of 10 reps
5.-Bent-Over Rows: 3 sets of 10 reps
6.-Dumbbell Lunges: 3 sets of 10 reps per leg
7.-Dumbbell Shoulder Press: 3 sets of 10 reps
Day 2: Upper Body Workout
1.-Dumbbell Bicep Curls: 3 sets of 10 reps
2.-Dumbbell Overhead Triceps Extension: 3 sets of 10 reps
3.-Dumbbell Renegade Rows: 3 sets of 10 reps
4.-Dumbbell Arnold Press: 3 sets of 10 reps
Day 3: Lower Body Workout
1.-Dumbbell Romanian Deadlifts: 3 sets of 10 reps
2.-Dumbbell Step-Ups: 3 sets of 10 reps per leg
3.-Dumbbell Calf Raises: 3 sets of 10 reps
I put in Dumbbell Bench 3 times, sorry about that got confused when copying
Is Mike Mentzer any good?
I've been doing dumbbell workouts only since the pandemic, in my home gym. As others have pointed out, a pull-up bar will be good.
It's fully possible to make really decent gains, but at some point you're going to wish you had a proper squat rack and barbell.
You can get beginner gains, which are always good. A set of 70-80lb dumbells + a bench will get you somewhere decent.
Of course, it won't get you quite as far as proper gym equipment and heavier weights.
You could do something like:
https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
or https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine
Just be careful and pay attention to form. Its worth starting light on new exercises so you can get the form nailed down.
>Of course, it won't get you quite as far as proper gym equipment and heavier weights.
Post body. Chances are you can't even bench 80lb dumbbells. Same with laterals. People act like you can't gain shit with 80lb besides "muh beginner gains!!"
What's the max amount of weight you guys would use/store in one spot in a second story apartment? Most google sources say like 500 lbs/sqft but it feels sketch just using 100 lbs of plates and ~50 lbs of equpment with my 200 lb self in a 4'x6' rack and bench area
anon some people are 500lbs and the buildings are fine, even in third world shitholes
you need a squat rack, barbell, and plates minimum
dumbbells are a great accessory but not needed at all
Get these instead. They go up to 100 lbs each. Add an adjystable bench and youre set
It would be a steal if it cost 200 like it did before covid fucked home gym equipment prices. I got the power block pros but i fucking hate the rubber grip that comes with it
dumbells will be fine for developing shoulders which is the main thing girls look for in physical attractiveness. You could also use them to develop arms, pecs, back. Make sure you get a healthy dose of lower body work though. Goblet squats are what you want. The only thing you really can't do with dumbells is develop your upper back in a way that would match pullups. Pullups give you that v-taper and it's sexy as fuck to girls.
Oh I wanna add, for hypertrophy on isolated muscle groups you should be getting 12-15 reps barring maybe 1 or 2 left in the tank. If you're easily pumping out 20-30 reps for an exercise you either need to slow down your reps, or you need to go heavier.
reddit space
If you're using dumbells to substitute for compound movements like overhead press, bench press, incline press, rows, you want to lower the reps for those to 6-8. Time under tension still applies. Leaving only 1 or 2 reps in the tank when you finish your set still applies.
reddit space
get your workouts done fast, if you're on rest don't be fucking around just sitting. Start working out a different muscle group. Hope this helps.
I'm helping you too much but here's some good exercises
Dumbell overhead press 3-4 sets of 6-8 reps
Pullups 3-4 sets of 5 minimum
Dumbell bench press 3-4 sets of 6-8 reps
Dumbell row 3-4 sets of 6-8 reps
dumbell tricep extensions 3-4 sets of 12-15 // do this in different positions to attack different parts of the tricep muscles. You can do it standing, laying back on a bench (or edge of your bed). Or bent over and you raise the dumbell behind you.
dumbell curls 3-4 sets of 12-15 // same as above, vary the workout so you attack different parts of the muscle. Seated curls with 2 dumbells, concentration curls with one dumbell, hammer curls
dumbell flys 3-4 sets of 12-15 // you can vary the incline but the most important part is having a bench or something to do this on to guarantee your pec is stretched at the bottom of the movement. An Icebox or something will work
shoulder flys 3-4 sets of 12-15
You can do all of those in a single workout easily, but take out either overhead press + pullups or bench + row. Alternate what you take out every workout or your shoulders will be fucked. However pullups are magical and you could probably do those every workout.
Do this 3 days a week, then on the days you don't do that work abs or run or do farmers carries or goblet squats.
Only had these from age 12 to age 20 and it gave me a pretty good physique. Everyone always joked I was roiding in middle school and high school got looks from the grills etc