You don’t need a lot of resistance to feel the burn. Its just technique. There is this exercise routine similar to military training. You use whatever you have and max out the workout output. If you’re in the military, you won’t have any dumbbells lying around so you can workout. You’re lucky enough if you get a decent size can, a handful of cement and a long bar so you can have a DIY barbell/dumbbell.
Since from what I saw on your post, that you want to get toned and have some definition, you need to do Supersets.
Aha, siguro ngayon mo lang narinig ang term na to.
A regular set is you do 3 sets/10 reps, this is for a person who wants to tone, and you have to use heavier weights, which you can tolerate. To lose weight you have to do circuit. Lots of reps, lots of sets, minimal weights. The current science of weight training says that 3-4 sets with 10 reps with 25-35 lb. weights, should tone you pretty good. 3-4 sets with 12-15 reps with 15-20 lbs. should be a good circuit. 3 sets, with 5-8 reps, using heavy weights (I usually can lift 65-95 lbs.), gives you massive mass.
So I see that you do these (or know):
1. yung para sa biceps na curls ba yun? ewan. parang nagdudumbell
2. yung bubuhatin mo paitaas na parang captain barbell pero gamit dalawang kamay. military press ba tawag dito?
3. yung squats, habang nakapasan sa balikat ko yung barbell.
While these are good, its not going to do you any good in the long run. Kahit pa dagdagan mo ng bigat ang weights mo, its not gonna do anthing more.
Do this for the first few weeks.
(If you don’t know the terms, look it up na lang sa internet, hirap i-explain to paint a picture eh)
Curls – 4 sets/15 reps 14.5 lbs./each plate (so that’s about 30 lbs., give or take na 1-2 lbs. and bar)
Reverse Curls - 4 sets/15 reps 14.5 lbs. ./each plate
Lateral Curls - 4 sets/15 reps 14.5 lbs. ./each plate
Dumbbell Raises - 4 sets/15 reps 14.5 lbs. ./each plate
Lateral Fly - 4 sets/15 reps 14.5 lbs. ./each plate
Flyes - 4 sets/15 reps 14.5 lbs. ./each plate
Supine Curls - 4 sets/15 reps 14.5 lbs. ./each plate
Oo nga pala, once you finish one exercise, you only have 45 seconds of rest.
30 second rest each set.
Note: you have two 12 plates and two 2.5 plates, that adds up to 29 plus 1 lb. for the bar (give or take)
Isa pa, so you feel the burn talaga. Since sabi mo wala kang nararamdaman. Try this for kicks. A 5 lb. set weight, lift it slowly, and feel each muscle crumbling (do a regular bicep curl). Do this for 15 reps/ 4 sets. I’ll bet you sir panterica’s balls that you’ll feel pain two days later. (haha)
Crunches – 25
Reverse Crunches – 25
Oblique Crunches – 20 each side
Jacknife with weights – 2.5 lbs/ 15 reps (this is really hard)
Raised head lateral cycle – until you feel a bit of pain (this is even harder), I bet you can only do about 20 reps. (you lie down, raise your chin so your head is the size of your palm raise from the ground, lift your left leg (doesn’t matter which one starts first), and then drop it while raising your right leg, and do each leg twenty times – like a bicycle motion.)
Cool down _ stretch all the muscles you just utilized.
I recommend you get a recovery drink, like a protein shake so you won’t have atrophy at night (or two days later, wahahaha).
Anyway. I also recommend that you get a 5 lb. set plate, and a 20 lb. set, as well as a 40 lb. set. Also get a jump rope and a swiss ball (only if you can).
I know of exercises that you can use a towel and still gain muscle like a pro.
