is this enough weight to do to gain muscles size?!

The only way to make muscles grow stronger is to increase resistance (assuming you're using optimal form and doing everything in the best way possible). So, if you cannot increase resistance, you're not going to increase strength. That fact probably won't make much difference because you're apparently stuck with two dumbells, no way to increase the weight, and no real concern about anything beyond your biceps. So, you can do what you can do...whatever exercises you can mange with your dumbells and postpone any serious long term commitment to exercise until such time as you can afford more weight.

It's worth mentioning that joining a gym is not the only way to get big, strong, and healthy. You can slowly build your own home gym by buying weights, benches, etc. online on the cheap from Craigslist or Ebay or whatever. It's always nice to be able to train at home even if it's only for those times when you just can't get out of the house or the bank shows you in overdrawn again.

Scooby has a lot of good videos for you to watch if you want to know how to train on the cheap. He's the best personal trainer I've been able to find on the web. He's been where you want to go, has the bod to prove his techniques work, has 140+ videos for you to watch and learn from, will show you how to get big and eat healthy on the cheap, and won't try to sell you anything. Go here ---> http://www.youtube.com/user/scooby1961 to watch all of his YouTube videos and you'll get a good preliminary education for a beginner bodybuilder. And also check out his website here ---> http://scoobysworkshop.com/general_philo… You can use it for a bunch of things but you might want to try the custom workout plan here ---> http://scoobysworkshop.com/WorkoutPlanGe…

Good luck and good health!!

?

PS: You can increase resistance by doing one arm at a time and adding resistance with the free arm by resisting the movement of the weight. It works. I knew a body builder who couldn't train with equipment because we were aboard ship and he got very good workouts using no weights whatsoever. He provided his own resistance or worked against a post or wall, etc. Creativity and determination can overcome a host of deficits.

What you can do ( until you get to the gym for heavier weight) is slow down your reps. A 4 count ( 4 seconds) contraction and 4 count release. Hopefully exhausting (muscle fail) at no more than 10 reps. Failing at 4,6 or 8 is better. By trial and error you will determine which is best for you.

If you are able to lift it 10 to 12 times, then you are going to tone the muscle more than build it. To gain the most muscle size the weight should be heavy enough that you can only lift it 4-8 time.

19" arms.

haha :)

Erm yes and no. But dont train more than twice a week at a absolunt max. Specially at 17 you will just be training and 3/4repaired muscle fibres and in the end you wont see any difference from working out 4 times aweek. Seriously remember i found it hard to accept when i first heard it. But with muscle building less is more!!!.

Doing 40 Reps with 10kg is actually quite alot haha. Im 21 and i think i would struggle with that :O. I might not as i havent tried but i wouldnt want to do that anyway as im currently building.

I would spend mondays blasting out your bic-ceps.

Like a little routar you could follow is this as i do exactly the same thing as you and train at home :)

Monday

Sets-Exercise-Weight-Reps

3 Curls 16kg 10 Remember push those reps out real slow as you will
3 Tricep 16kg 12 Destroy more muscle fibre and thus get bigger later :)

For your tricep lie on your bed and use it like a bench working on arm at a time. But obviously as your working your tricep keep you fist clenching the dumbell and push it like a punch andkeep your elbow in.

Tuesday


Sets-Exercise-Weight-Reps
3 BO rowin 16 12
3 Stomach
3 Bench 16 12


Bent over Rowing- This is when you put your knee on your bed and pull the dumbell from the floor like you would pull a rowing machine. Google this exercise if you dont understand it. Its good for your back muscle. Or lats as some people call them :)

Stomach- This can be done by lieing on your back with your legs off the bed and lifting your legs to vertical then back down again. I have found this tecnique more handy than anything else for building proper abs. As it targets all 6 of them rather than just the top 4 ast sit ups do. You can do crunchs iswel and sit ups. Try to mix it up with your stomach for maximum effect :).

Bench- again lie down on your bed but this time lift the dumbell like you would on a bench. As wide as you can and push it. This time holding the dumbell like a barbell and pushing :).

Now on wednesday have a rest or day off go for a run or something but dont harm your muscles. Then thursday repeat monday and friday repeat tuesday. So you have the whole weekend to relax.

Keep in mind you are only 17 so to big results you are really going to need to eat 4-5 times a day small high protein meals. If you can keep this up for 2 weeks,then 2 weeks later add another set on you will be well on your way to getting bigger :)

P.S Make sure when you lift those weights you do them as slowly as you can. And work as hard as you can destroying the muscle fibres. Every other week miss out a thursday and friday session. For recovery. It might seem lazy but its not its the way to get bigger.


Any problems you can message me on msn at zouga@live.co.uk

Good luck

Ben