What areas can I work on with a simple set of free weights?

[JonnyStarks]

Ok, so I'd like to start doing a little weight training to try to get myself into some kind of decent shape.
Problem is, I'm pretty scrawny right now and the thought of going to the gym is pretty intimidating.
So I was thinking about getting a simple weight set, like dumbells and maybe a bench pressing bar (?) so I can do things in the comfort of my own home. So what areas can I effectively work on with stuff like that? Also, how much would something like that cost? I'm thinking of those sets where you can add/take off weights.

Thanks!

 

[arcenite]

With a curling bar and a good set of weights, you can do practically anything....

This is what I do:

M & Th: Bicep Curls (both closed grip and wide grip, and with forearms facing down and up totaling 4 different exercises)
T & F: Bench Press (Close and Wide Grip), Lat Row(hold bar with a medium length grip and pull up to your neck), and Bent Row(bend over and hold bar with your arms extended, and pull towards your chest)
W & Sa: Tricep Extension (Close grip and wide grip), Squat, and toe raise (for calf muscles)
Sunday: Day off

That covers most of your major muscle groups 🙂

 

[BlueWeasel]

Originally posted by: arcenite
With a curling bar and a good set of weights, you can do practically anything....

:thumbsup:

Throw an adjustable dumbell set and a flat bench, and you're good to go. I'd think you could get all three (curling set with weights, adjustable dumbell, flat bench) for around $200 or so.

 

[Ikonomi]

Originally posted by: arcenite
With a curling bar and a good set of weights, you can do practically anything....

This is what I do:

M & Th: Bicep Curls (both closed grip and wide grip, and with forearms facing down and up totaling 4 different exercises)
T & F: Bench Press (Close and Wide Grip), Lat Raise (hold bar with a medium length grip and pull up to your neck), and Bent Raise (bend over and hold bar with your arms extended, and pull towards your chest)
W & Sa: Tricep Extension (Close grip and wide grip), Squat, and toe raise (for calf muscles)
Sunday: Day off

That covers most of your major muscle groups 🙂

A curling bar is a great addition.

I notice that you don't have a lot of back or shoulder exercise there, though. Have you considered shrugs for traps, and chin-ups for lats (latissumus, not lateral deltoids)? Some type of shoulder press would be good too. Edit: I noticed you have "bent raise" in there for the upper back, sorry. I know it as the bent row or bent-over row.

Maybe I'm just sensitive to shoulders because they're a problem area for me. 🙂

 

[arcenite]

Originally posted by: Ikonomi

Originally posted by: arcenite
With a curling bar and a good set of weights, you can do practically anything....

This is what I do:

M & Th: Bicep Curls (both closed grip and wide grip, and with forearms facing down and up totaling 4 different exercises)
T & F: Bench Press (Close and Wide Grip), Lat Raise (hold bar with a medium length grip and pull up to your neck), and Bent Raise (bend over and hold bar with your arms extended, and pull towards your chest)
W & Sa: Tricep Extension (Close grip and wide grip), Squat, and toe raise (for calf muscles)
Sunday: Day off

That covers most of your major muscle groups 🙂

A curling bar is a great addition.

I notice that you don't have a lot of back or shoulder exercise there, though. Have you considered shrugs for traps, and chin-ups for lats (latissumus, not lateral deltoids)? Some type of shoulder press would be good too.

Maybe I'm just sensitive to shoulders because they're a problem area for me. 🙂

My exercise routine is a good all round exercise for me, I just gave the op my routine. Close grip bench targets tris and some part of the shoulder, the lat raise is a shoulder/traps exercise, and the bent raise is a big back exercise.

 

[Ikonomi]

Originally posted by: arcenite

Originally posted by: Ikonomi

Originally posted by: arcenite
With a curling bar and a good set of weights, you can do practically anything....

This is what I do:

M & Th: Bicep Curls (both closed grip and wide grip, and with forearms facing down and up totaling 4 different exercises)
T & F: Bench Press (Close and Wide Grip), Lat Raise (hold bar with a medium length grip and pull up to your neck), and Bent Raise (bend over and hold bar with your arms extended, and pull towards your chest)
W & Sa: Tricep Extension (Close grip and wide grip), Squat, and toe raise (for calf muscles)
Sunday: Day off

That covers most of your major muscle groups 🙂

A curling bar is a great addition.

I notice that you don't have a lot of back or shoulder exercise there, though. Have you considered shrugs for traps, and chin-ups for lats (latissumus, not lateral deltoids)? Some type of shoulder press would be good too.

Maybe I'm just sensitive to shoulders because they're a problem area for me. 🙂

My exercise routine is a good all round exercise for me, I just gave the op my routine. Close grip bench targets tris and some part of the shoulder, the lat raise is a big shoulder exercise, and the bent raise is a big back exercise.

Yeah, I edited when I noticed the bent raise.

 

[arcenite]

Originally posted by: Ikonomi

Originally posted by: arcenite

Originally posted by: Ikonomi

Originally posted by: arcenite
With a curling bar and a good set of weights, you can do practically anything....

This is what I do:

M & Th: Bicep Curls (both closed grip and wide grip, and with forearms facing down and up totaling 4 different exercises)
T & F: Bench Press (Close and Wide Grip), Lat Raise (hold bar with a medium length grip and pull up to your neck), and Bent Raise (bend over and hold bar with your arms extended, and pull towards your chest)
W & Sa: Tricep Extension (Close grip and wide grip), Squat, and toe raise (for calf muscles)
Sunday: Day off

That covers most of your major muscle groups 🙂

A curling bar is a great addition.

I notice that you don't have a lot of back or shoulder exercise there, though. Have you considered shrugs for traps, and chin-ups for lats (latissumus, not lateral deltoids)? Some type of shoulder press would be good too.

Maybe I'm just sensitive to shoulders because they're a problem area for me. 🙂

My exercise routine is a good all round exercise for me, I just gave the op my routine. Close grip bench targets tris and some part of the shoulder, the lat raise is a big shoulder exercise, and the bent raise is a big back exercise.

Yeah, I edited when I noticed the bent raise.

sorry i meant bent and lat row, not raise

 

[purbeast0]

dude just go to a gym. you will be much more motivated if you are at a gym, than if you are at home. when i started working out i was like 145-150lbs in college. that was when i was 18 and my 2nd semester in the gym. i remember that summer when i got 135lbs up for the first time, it was freaking amazing!!!

now i am 23. i was out of the gym the past 7 weeks, and actually went back the first time yesterday in 7 weeks because i was on a broken ankle and can now walk. before i left the gym for my 7 week break i was 192lbs and i could bench 225lbs about 4-6 times depending on the day. so as you can see, it takes TIME. it kind of sucked because yesterday i could only do 195lbs like 5 times 🙁. i also weigh about 185lbs now but am also not as cut, so i lost quite some muscle when i was out of the gym for 7 weeks.

if you seroiusly want to get in shape, go to a gym. you will not have the motivation at home. i tried it and it just really is nothing like going to a gym. when you are at home you can keep putting it off, lik "i'll do it in an hour" which turns to 2 hours, 3 houts, etc. and before you know it, you have to sleep. i was doing some little "full body" workouts while i was on my broken ankle with dumbells, and it was not NEARLY as effective as the workouts i do in the gym.

but as you said, if you just want to get in "shape" i would say you could get away with two adjustable dumbell handles (the kind you can add weight to) and about 100lbs of total weight, in 5 and 10 pound plates. you could do all types of workouts with that type of weight and the dumbells, but you probably wouldn't expect yourself to start looking bigger, just more in shape.

 

[Gravity]

Gyms are like churches, no one that goes there is where they want to be. Don't be frightened by the gym. I can withstand your punniness. Also, the machines may help you with developing decent form for your movements.

Free weights are great, I cut my teeth on them but I couldn't have gotten as big as I am today without the macines and heavy dumbells at the gym.

 

[PingSpike]

I dunno. Maybe a gym membership works for a lot of people, but I know it wouldn't work for me. I understand what you're saying purbeast0 about 'I'll do it in an hour' thing. But, I hate driving...and if I have to drive to get to the gym...particularly in the summer when its hot with my no A/C car....I'm just not going to do it.

I'd much rather have a little home gym, then I can take a shower at my own place and flop down on my couch afterwards.

But you can't beat the selection of stuff at the gym though.

 

[JonnyStarks]

Well the thing about the gym is that I do have a membership (I live on campuis right now) and it is ridiculously close, I just really don't like the atmosphere. Plus if I drop ~200 bones on a set then that'll be my motivation to use them.
And yeah, I not looking to win the Mr. Universe competition, I just want to be a little more toned and become more athletic (I play baseball and last year especially I felt as though my lack of physical strength really effected my game)

 

[TheNinja]

If your sole reason for not going to the gym is b/c you are weak and don't want people to look down on you, you should go anyway. Unfortunately there may be a few people who mutter things to themselves about how weak you are, but the reality is.....EVERYONE started somewhere. The guys benching 300 pounds didn't start at 300.

If other reasons, such as driving, etc. are an issue then dumbells and free weights are great. You can do basically every major muscle group with free weights and an adjustable bench. It's just harder to change up your exercises.

 

[purbeast0]

Originally posted by: JonnyStarks
Well the thing about the gym is that I do have a membership (I live on campuis right now) and it is ridiculously close, I just really don't like the atmosphere. Plus if I drop ~200 bones on a set then that'll be my motivation to use them.
And yeah, I not looking to win the Mr. Universe competition, I just want to be a little more toned and become more athletic (I play baseball and last year especially I felt as though my lack of physical strength really effected my game)

dude if thats the case just GO TO THE GYM! i didn't even start lifting until i was in college BECAUSE it was such easy access and it was FREE! being FREE should be your motivation, not spending $200 on a set. especially since the gym is like 100x better than a home set.

like i said, i started in college as a toothpick while all these other huge guys were there looking all jacked up and what not. you will only feel that way if you want to. trust me, as a pretty muscular guy, i do not look down upon anyone who is in the gym trying. thats the way most people are (again, MOST people) and i actually reminisce about when i was starting out when i see smaller people. when i first benched, doing 95lbs 10x was nearly impossible. the 25lb plates on the 45lb bar look pitiful when benching. but you know what? WHO CARES!!

like the previous guy said, everyone started somewhere. everyone STARTED out probably benching around 100lbs at some point. you can do it too. don't let the other stuff get in your head. i used to have a friend who was like you and i told him how pitiful he sounded when he told me thats why he didnt want to workout. then i took him for a week or two to the gym and he realize it was dumb to be worried because MANY people in the gym are in the same position ... starting out.

although, he did quit going to the gym after those 2 weeks because he's a pvssy 😛

 

[gotsmack]

don't listen to these guys about going to the gym. I'm like you and don't like going because its just a hassle and I like the privacy of working out at home (plus I get to watch tv or a dvd while I work out). If you want to get "big" you're going to have to go the gym though, or buy lots and lots of stuff.

Since you live in a dorm and have to move the stuff back home in 2 months all you're going to need is 1 pair of gloves to protect your hands, 1 set of adjustable dumbells (maybe a curl bar but those things are a pain to move and might not fit right in the trunk of your car), and this book Pushing Yourself To Power. Buy it from a reseller for about $17 shipped.
The adjustable dumbells that I have came in a set of 2 bars 2 of those twist on ends that work like nuts 4X 5lb plates and 4X 3lb plates, cost something like $35

when you get home if you have the room a pull up frame ($100) and a rowing machine or an elliptical are nice to have (decent one for $450)

 

[StageLeft]

A barbell and adjustable dumbells (if they can handle enough weight) with an adjustable bench will get you far. In fact it will get you everything almost, with the exception of the ability to do chin ups, dips, squats, and a few things like that. I agree with purbeast0 that the gym is a good place for most people. I've been working out in my garage for 18 months and for me it's been good, but at times I have missed going to a gym, and I know that the vast majority of people who start at home quit soon. Of course, the same can be said of a gym, but there is a certain "buzz" that you can get in the gym. The equipment is nice and new, you've got people around you doing the same thing, etc.

like i said, i started in college as a toothpick while all these other huge guys were there looking all jacked up and what not. you will only feel that way if you want to. trust me, as a pretty muscular guy, i do not look down upon anyone who is in the gym trying

I've said this a million times. In years of working out at various gyms, including a college gym full of typical brainless football players, I'd never seen so much as a single snide remark or look from anybody to anybody, except in the few occasions that somebody was trying to be a peacock, and others in the gym don't really care for that arrogance.

 

[Mo0o]

I'm at home with no access to the gym so i actualy ghetto-rigged my own curling bar. I Just put what free weights I had in a bag (1 8 pounder1 5 pounder) in 2 bags from back in the early days of highschool) and i taped them to opposite ends of a wooden broom stick with the business end removed. And voila, instead curling bar. Granted it doesn't do well for bench, i just gotta double up on the reps for curling and what not and it works well enough for the time I'm here.

 

[b0mbrman]

You should ask Koing...either here or do it straight on GeekFitness.

That guy's an encyclopaedia of lifting stuff

 

[Schrodinger]

shoulder:
seated shoulder press
lateral raises
reverse flies
front raises

traps:
upright row
shrugs

biceps:
hammer curl
regular curl (whatever its called where you turn the dumbell so your palm faces inwards when it gets to your chest)

Thats what I do with pair of 25lb dumbells (I'm weak as hell...don't laugh 😉).

 

[Red Dawn]

I started out with the home gym. My buddy and I spent over 2K on equipment (much of it used) and it still didn't come close to equaling a regular Gym. Hell some of the machines in a Gym come close to costing as much if not more than what we spent.

As for being intimidated, you shouldn't worry, most people is a normal gym are in the same boat as you. On top of that, you'll be surprised how much the Muscle heads will help you (gives them a chance to show off)

You will progress much faster using a regular gym than you will a home gym because it will be much more efficient.

 

[TheNinja]

Originally posted by: Mo0o
I'm at home with no access to the gym so i actualy ghetto-rigged my own curling bar. I Just put what free weights I had in a bag (1 8 pounder1 5 pounder) in 2 bags from back in the early days of highschool) and i taped them to opposite ends of a wooden broom stick with the business end removed. And voila, instead curling bar. Granted it doesn't do well for bench, i just gotta double up on the reps for curling and what not and it works well enough for the time I'm here.

I like to train by running through the snow, putting my friends in a cart and lifting them up and pulling them around, picking up large sacks of rocks, and doing upside down situps in my barn.....oh wait, that's not me that's Rocky. You truely have a ghetto-rigged curl bar.

 

[StageLeft]

Originally posted by: Red Dawn
I started out with the home gym. My buddy and I spent over 2K on equipment (much of it used) and it still didn't come close to equaling a regular Gym. Hell some of the machines in a Gym come close to costing as much if not more than what we spent.

Yeah, to mirror the equipment of a normal gym you'll need thousands and thousands, but the $1500 I spent (new equipment) gave me the ability to work out 90%+ as effectively. All bodyparts have plenty of core excercises that center around simply a bench, barbell, dumbell(s), and a cage. I've seen pics of guys who only workout at home, and there are plenty of big guys who do.

 

[JonnyStarks]

Originally posted by: TheNinja

Originally posted by: Mo0o
I'm at home with no access to the gym so i actualy ghetto-rigged my own curling bar. I Just put what free weights I had in a bag (1 8 pounder1 5 pounder) in 2 bags from back in the early days of highschool) and i taped them to opposite ends of a wooden broom stick with the business end removed. And voila, instead curling bar. Granted it doesn't do well for bench, i just gotta double up on the reps for curling and what not and it works well enough for the time I'm here.

I like to train by running through the snow, putting my friends in a cart and lifting them up and pulling them around, picking up large sacks of rocks, and doing upside down situps in my barn.....oh wait, that's not me that's Rocky. You truely have a ghetto-rigged curl bar.

Well I was thinking of tieing some ropes to the rafters and just doing pull ups on those Mr. T style but alas, no rafters.

 

[Red Dawn]

Originally posted by: Skoorb

Originally posted by: Red Dawn
I started out with the home gym. My buddy and I spent over 2K on equipment (much of it used) and it still didn't come close to equaling a regular Gym. Hell some of the machines in a Gym come close to costing as much if not more than what we spent.

Yeah, to mirror the equipment of a normal gym you'll need thousands and thousands, but the $1500 I spent (new equipment) gave me the ability to work out 90%+ as effectively. All bodyparts have plenty of core excercises that center around simply a bench, barbell, dumbell(s), and a cage. I've seen pics of guys who only workout at home, and there are plenty of big guys who do.

Yeah but it's easier for the normal Schmoe to get more out of his workouts if he goes to the gym.

 

[StageLeft]

Originally posted by: Red Dawn

Originally posted by: Skoorb

Originally posted by: Red Dawn
I started out with the home gym. My buddy and I spent over 2K on equipment (much of it used) and it still didn't come close to equaling a regular Gym. Hell some of the machines in a Gym come close to costing as much if not more than what we spent.

Yeah, to mirror the equipment of a normal gym you'll need thousands and thousands, but the $1500 I spent (new equipment) gave me the ability to work out 90%+ as effectively. All bodyparts have plenty of core excercises that center around simply a bench, barbell, dumbell(s), and a cage. I've seen pics of guys who only workout at home, and there are plenty of big guys who do.

Yeah but it's easier for the normal Schmoe to get more out of his workouts if he goes to the gym.

Definitely!

 

[BlueWeasel]

When it comes to working out in a gym, I have much, much more respect for the skinny guy or overweight guy who puts forth the effort than the ones that come to the gym to socialize or people that don't come at all. Everyone has to start somewhere, and it's not a matter of how much weight you can do, instead the effort you put into it.