Shime, your routine on the first page doesn't include any squats or deadlifts, what's up with that?
I deadlifted 110KG today (well yesterday since its now Tuesday). It's my new PB with my previous being 100KG. Not bad after coming back from a 3 week holiday and only deadlifting for 3.5 weeks before then without a proper routine. I think it works out to 1.375x my bodyweight, another 10KG and I'll reach the 1.5xbodyweight.
BTB wrote:I'll be honesty, i'm a skinny little guy, and i would like to 'beef' up. In my house i have a rowing machine, two 4.5kg hand weights and those grip type things for your wrists. Obviously i also have a floor where i can do sit ups and press ups and i can also go for jogs in my local area.
But my problem is that i don't really know where to start, and that i don't want to do too much on one part of my body, and not enough on the others. Also the other problem is the effort, i will sometimes just do a tiny 'workout' where i may only do a few sit ups or press ups, usually as i do them before i go to bed.
None of the things you've suggested will help in 'beefing' you up. You need to eat more and join a gym where you will have much heavier weights. Focus on squats, bench presses and deadlifts. They are compound exercises and will build muscle mass. I'd suggest Rippetoe's Starting Strength routine but its primary aim is to increase strength and muscle mass the comes with it is just a bonus. The routine for it is:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
5x3 Power clean
You go 3 days a week, Week 1 goes A, B, A, and week 2 goes B, A, B. Each session you try and increase the weight as much as you can without affecting your form. It shouldn't take more than 45 minutes to complete but it will be far more effective then lifting for hours on end, or relying upon 4.5KG dumbells.