12 Week Body Building
Body building – only knowledgeable answers please
i have tried many times of sticking at the gym.
because of work etc its hard to stick to the routine, so as a comprimise (at least for now) i have bought a set of dumbells.
i am doing bicep curls 2 sets of 12 reps, and i dont know what the name is but laying on my back and lifting the weight upwards, a little like a benchpress with one hand. again 2 sets of 12 reps.
the weight is 22lbs, (10 kilos) which seems a good weight for me. im not wanting to get very muscly, just build a little mass and a bit of definition and just generally be a little healthier.
i am doing this about 5 or 6 days a week.
my question is – how long before i notice any gains? is this routine ok? can anyone suggest a better routine?
thanks
i am only just starting by the way – i can comfortable do 12 reps with 10 kilo. or would i be better doing say just 8 reps but 15-20 kilo?
Get yourself one of those inflatable fitballs. Do your presses on that, you need to get the weight down over your nipple then push back up.
Also do butterflys for pec development.
You’re not going to pack on much muscle with 22lb weights because after a while your body will get used to the weight.
Bicep curls are fine but try doing some hammer curls as well to work the triceps. it’s 2 thirds of your upper arm mass.
Kris Gethin 12 Week Trainer – Bodybuilding.com
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