[TDG]

free weights?

so what kind of curl will work biceps and triceps, or whatever else.

I still don't know where to get them, obtaining them now would be the best, since im on easter break.

[YOHAN]

Originally Posted by Becks23

...i am thorougly surprised by the content in this thread, much better then what i'd expect on a forum of this sort

Yes, that just goes to show that a lot of us here are muscle heads! Nyahaha!

[jayinhongkong]

try asia health equipment. take the mr to sheung wan - it's right on connaught road by wing on. they definitely carry dumbells.

[Becks23]

Originally Posted by YOHAN

Yes, that just goes to show that a lot of us here are muscle heads! Nyahaha!

whenever I go back to HK I always get stares if I just wear a wife beater around ahahaha hopefully some of you get the same looks!

but everything here even down to pwo protocol seems relatively spot on,i should make a thread addressing my fears of not finding "bodybuilding" (although i am definitely not a BBer) stables.

[YOHAN]

Yes! I do get the same stares... but not because I have buldging biceps or an explosive chest... but because I have a 4 month old pregnant tummy like size!!!!!

[gt1]

Originally Posted by YOHAN

Yes! I do get the same stares... but not because I have buldging biceps or an explosive chest... but because I have a 4 month old pregnant tummy like size!!!!!

LOL!

When i first came back, I was about 85kgs 5'10'' and about 17% BF (not great but not too fat.) It was a bit uncomfortable really... people on the street were staring right at me. I found that a lot of birds were actually scared of me........doh! But then when i stepped into a bar, i knew the score ....being buff is good.....

....well now after 6 month in HK, im just an average joe lost about 20lbs of muscle and gained fat My strength has gone down aswell.
.... all hopes rest on muscle memory.

[jayinhongkong]

heh, get in the gym! i got back to hk at a little over 100 kg/220 lbs at 6'1. I had a 5 month spell where all I did was climb mountain trails...got a lot fitter cardiovascularly but my upper body is much weaker now. I can manage about one pullup while I was doing 10 before I got back. Time to get back in the gym

[TDG]

Im sorry for being a complete newbie, but i would love some help here.

Okay iv got my 2 dumbells, its about 4 kg per dumbell which i can add too. Thats the biggest i can start with i think.

Now i need some advice...

I want to do a workout every other day.

What do i eat before?

What do i eat after?

How long after?

What exercies do i do? All i want to do is build my arms and my chest, do i have to do my back too? So thats tricpes biceps and chest i think.

How many sets, reps? How long do i wait between each set and what do i do during that time?

I do not want to bother with leg exercises.

Do i have to fillup with protein soon after the exercise, before? Or the day after (rest period).

I would reallly appreicate some answers, remember however that I am ane EXTREME beginner that wants to get bigger arms and stronger as soon as possible.



Thanks so much! Ben

[dropdedfwed]

hey ben,

your questions can have a few answers, but for a novice, this is what i reckon... I'm assuming you want tone and bulk up a bit, not to be huge. if you want huge, you're going to have to eat (and work out) a lot more seriously than in my answers

What do i eat before?

A: for a novice, just make sure you HAVE eaten before. try high carb foods, rice/pasta, but don't eat less than 1hr before work out, or u may reflux

What do i eat after?

A: umm, if you have worked out real hard, the best answer is a high carb, high prot drink, within 1 hr of finishing your work out. for a novice, a good snack is ok. obviously a prot/carb recovery shake is better.

How long after?

A: as soon as you can, preferably within 1 hr

What exercies do i do? All i want to do is build my arms and my chest, do i have to do my back too? So thats tricpes biceps and chest i think.

A: flies (chest), incline flies, bicep curls (standing or seated) for basics. no need to work back, but really you should check out on of those body building sites listed in this thread, or buy a few magazines etc. to get shoulder shape etc try lateral flies, military/overhead press/flies.. the list is almost endless....

How many sets, reps? How long do i wait between each set and what do i do during that time?

A: 3 sets of as many reps as you can up to 10 reps if you're using low weight. rest <60seconds b/w sets. if you do more than 10reps, thats becoming aerobic... well, lets say it won't be as efficient as building bulk/gaining muscle mass. increase weight so you're struggling at reps 7-10.

Do i have to fillup with protein soon after the exercise, before? Or the day after (rest period).

A: all 3 if you want to. best after work out, and during rest period.

[TDG]

Thanks so much..

i just completed a workout an hour ago and i dont want it to go to waste

where can i get a high protein source at this time?! 7-11 got anything??

those exercises youve listed can be done with only dumbells right??

Thanks again