I need an exercise routine to gain weight and muscle with limited equipment
January 2, 2011 5:41 AM Subscribe
As a part of a life-changing experience, I´m trying to get together a series of exercises and routines to make myself fit and strong.
Right now, I have the following "ingredients" to make it happen:
1. Resistance band kit from GoFit (Ultimage ProGym)
2. A pair of 14 kg dumbbells
3. A foldable bike
4. A round balance board
5. A quiet neighborhood to walk on.
6. 3 hours per week
posted by Matrod to health & fitness (11 answers total)
My goal is to exercise at least for one hour on monday, wednesday and friday. I had an accident 4 years ago and my left knee was injured (bone avulsion, no ligament was broken). Right now it´s ok but when I go jogging, let´s say, for two or three consecutive days (around 30 minutes) it starts to hurt, so I don´t want anything that strains it a lot. I´m a healthy latin-american guy, 1.82 Mts high, 73 Kgs.
I´ve been following the ProGym Training Program suggestions for a while (10 repetitions of each of 8 exercises: V raise, Standing Row, Lateral Raise, 1 Arm Rotational Kneeling, Standing Adduction, Standing Hip Extension, Standing Hip Abduction, Standing Hip Flexion), but the whole set takes more or less 15-20 minutes to complete, including warm-up and calisthenics. When I cannot perform these exercises, I use the dumbbells to do something similar, adding weight every now and then. The bike is used seldom, but I´d like to use it more, as well as the balance board to strengthen my ankles and legs in general. If recommended, I can also add some push-ups, walking or similar exercises additionally to my equipment usage.
So, I would like to have a defined routine to exercise using the tools that I already have and a plan to increase weight / resistance to allow muscle building and more stamina, while avoiding getting bored. My objective is to reach at least 80 kg, more on muscle than fat of course! How long will this take if I exercise, as I said before, 3 hours per week?
Last but not least, any diet suggestions would be welcome as well. At this time I have not access to a gym or instructor.
Any ideas / suggestions would be greatly appreciated. Thanks.