Home Bulk up Program

[growinboye]

Could anyone recommend a good bulk up program to do with a set of 20 lbs dummbells and a bench at home? I don't have access to a gym for another two months and I want to put on some size while I have this time off

[Aielyn]

Unless you're quite underdeveloped (muscle-wise) to begin with, 20 lb dumbbells will really only permit you to train small muscles for bulking purposes. You're better off going with bodyweight movements, wherever possible.

I'd recommend reading this beginner's routine: http://forum.bodybuilding.com/showthread.php?t=4195843 - it's very effective as a routine, and can be adapted as necessary. If you don't know training well enough to formulate your own "bulk up program", then you're a beginner.

Obviously, most of the exercises, you won't be able to do with the equipment you have, so I'll suggest modifications.

For squats, I'd recommend going for one-legged squats. To do this, you put one foot loosely on the bench behind you, the other one directly below your chest, and lower yourself down, then push back up, all of your weight on your front leg. To increase weight, hold a dumbbell in each hand. For the "half weight" and "quarter weight", just do a regular bodyweight squat. If you can't manage the one-legged squats, just do regular bodyweight squats.

For bench presses, do pushups. For the "half weight" and "quarter weight", do them on your knees (again, if you can't manage enough regularly, do them all on your knees).

For bent-over rows, you're going to have trouble working your back in any case. If you have somewhere that you can do pullups/chinups, then they can do the job - but then there's not much you can do to vary the weight, so just do what you can. One alternative is, if you have access to a solid desk, or a broom and a couple of chairs, is what is called a reverse pushup. It is, as the name suggests, a pushup in reverse - as a result, it's a lot like a row and a pullup. Note that the bent legs (as seen in the link) makes the movement easier, so if it's too easy, straighten your legs.

For overhead barbell press, do them with the dumbbells you have available, if it's enough (it might be, for an overhead press movement, depending on how strong your delts are). If it's not enough, then I'd suggest going with delt raises - front and lateral.

Stiff-legged deadlifts are probably the hardest to substitute out given the equipment that you have, as 40 lb is not likely to be enough to really work your glutes and hamstrings. Try them, but if they're too easy, there won't be many other options. If, by any chance, you have access to an exercise ball (also known as a swiss ball), you could do ball leg curls.

Barbell curls can be substituted for dumbbell curls, but it may be too easy for you. If it is, I think the best you can do is do the curls very slowly, unless you have access to something heavier.

For calf raises, you're pretty much set - just do them with dumbbells. Find a step or an edge you can dangle your heel off, and do one-legged calf raises. Use the dumbbell to increase the weight, if it's too easy. If, by some chance, it's too hard, do it with both legs.

Hope this helps.

www.ttyyiey.com
ok
http://www.ttyyiey.com

www.ttyyiey.com
ok
http://www.ttyyiey.com

www.ttyyiey.com ok http://www.ttyyiey.com

www.ttyyiey.com
ok
http://www.ttyyiey.com

www.ttyyiey.com ok http://www.ttyyiey.com