Realistically speaking, what can I do with a pair of 10kg (22lb) dumbbells
>>77246564SS + GOMAD
>>77246564I assume the discs are 2, 1, and 0.5kg, with the bar itself weighting 1kgget 4 more 2kg discs, to begin with so you can at least train with some semblance of actual weight
30 reps are just as good as 3
>>77246564went through this myself with the exact same weights. you'll achieve a minimum where you may start seeing results (especially if you're skinny. if you're serious about sticking to a regimen and eating properly, you'll plateau within 2 months if not quicker (depending on your discipline). you need to go to the gym.
that's enough for arms get a pull-up bar and somewhere to do dips and you can get something going
>>77246564Stop tinkering pal, that horseradish won't jump a fence.
>>77246564you can buy 100kg of sand at the hardware store for very cheaptape it together with a lot of duct tape and lift it
>>77246570that would be correct, and I guess I can spare 20 bucks for those, thanks>>77246572I dont think so?Im doing 4x10 bicep curls (i feel like i could easily add about 3 more reps to each set)4x15 military press and thats it im stupid, im also looking for exercises ideas>>77246574even increasing weights?>>77246577dips hurt my shoulders, probably poor form or somethingi can do pullups in the kids playground near home i guess>>77246581wtf would i do with that
>>77246587you need a barbell
>>77246587>wtf would i do with thatbecause 10kg ain't enough weight
>>77246591the 20kg ones are crazy expensive I cannot afford that, nor I have the space to properly use and store it...
>>77246564That's how I started lifting as well back in the lockdown days, only difference is I had two adjustable dumbbells that went up to 15kg, not 10. Up until 7/2020 I only had dumbbells, between then and 11/2020 I got a barbell and a ez bar and after that I finally saved enough to buy more plates. So everything up until 11/2020 is more or less achievable with dumbbells and a bar even with such a low amount of weight. Focus on isolations, high reps for 3 sets, take your lifts to failure and train full body 3 times a week.
>>77246824You forgot to mention your steroid use
>>77246824>take your lifts to failure and train full bodywhich lifts tho?I already do bicep curls and standing military presssometimes lateral raises but not often, because it requires me to remove weights and im too lazy for that
>>77246829>15 inch arms>steroidsYou are pathetic
>>77246824>4 years since last pichow about posting an updated one
>>77246832>Doesn't deny itYeah you sure are pathetic
Hands fully covered. Enough for a decent upper back and rotator cuff. Enough for shoulders, especially if you try lateral raises when lying on the side. Do pull up for the back and push ups for the chest. For legs do bulgarian split squats. You can train calves with your own body weight. Tgat's enough for a decent physique if yiu are skinny. Enough to be hot to chicks. But for a decent physique, you still need at least a barbell.
>>77246830Not that anon but your best bet is using the dumbbells to do the followingCurlsSkullcrushersFront side rear delt flies/raisesStanding pressAnd then focus on getting your shoulders healthy and strong enough and getting light enough to be able to do dips without shoulder pain. Then start adding weight.
>>77246835Cope nigger there are guys in the pre steroid era who were way bigger
>>77246843>Still doesn't deny itAnyone getting aggressively defensive over it is 100% on it no matter how DYEL they look.
>>77246848Not that anon so I can’t speak for him, you’re clearly just a seething coping nigger crab in a bucket who won’t work hard
>>77246853>i cant speak for himGood, you shouldnt talk unless spoken to little man
>>77246829he probably did roids, but physique in that pic is definitely obtainable natty imo.
>>77246856Post body fatass brownoid
>>77246564almost everything? lolget an adjustable bench and you're good.>Bulgarian squats>goblet squats>dumbbell bench>dips with 2 chairs>dumbbell extensions>lateral raises>incline curlslist goes on but those are my top picks
>>77246829I don't do testosteroids because I value my testiculos >>77246830This anon >>77246839 summed it up pretty well, also do dumbbell chest press and flies for chest, bulgarian split squats are pretty much the only lift that will get you anywhere with dumbbells. For back you can do single arm dumbbell rows. Get a wall or ceiling mounted pull-up bar as another anon suggested in this thread. >>77246834I have another collage that goes up to summer 2024. I've stopped posting as frequently because a. my physique hasn't improved dramatically to warrant frequent posting and b. /fit/ is shit nowadays. This is the most recent pic I've taken from January at the peak of my bulk at 90kg/200lb at 1.78/5'10". I've since lost 10kg and my lifts have remained the same.
>>77246564these dumbbells aren't gonna get you far aloneyou'll mainly use the as counter balance or with extended arms as lever (i.e. lateral raises or dead bugs)focus on bodyweight exercisesget a 20L water tank / bottle with a handle (should be really cheap)>>77246587>i can do pullups in the kids playground near home i guessyes you need thisa pullup bar is probably the single most effective equipment if you otherwise just do bodyweight stuffwhat you want to dopushup variationspullup/chinup variationsplank variationsrows with the dumbbell and later waterbottlesquats and lunges, again increase weight with one then two dumbbells then waterbottlepullups + pushups + dips are enough for armsabs / core stuff is mostly bodyweight anywayonly legs and back is more difficult
>>77246564a) volumeb) overhead presses, arnold presses, goblet squats, all kinds of curls but especially close grip bicep curls, like lock your arms in your hips (dont know if there's a specific name for this), Do a series, locked in the hips, then wide then hammer curl, your arms will burn like hell. You can also lean yourself with the back to the wall to add difficulty to the curls. Lateral raises, front raises, skull crushers on the floor. The chest is the hard part, that is nowhere near enough to do any proper press, but you can always try to do a bunch just to warm up and then do push ups. Get a pull bar. Put on effort and you will change massively if you do that. Every session go to your limit.>>77246824based af
>>77246830>it requires me to remove weights and im too lazy for thatngmi with that attitude
I got the extra 4 2kg discs now each dumbbell is 11kg and i have 4 1kg and 4 0.5kg discs to work withyay
You can get plates for these things on facebook marketplace for cheapSometimes cnc guys chop up scrap metal in vaguely weight plate shape and put it on fb marketplace for cheap
>>77246564Get a bag or backpack and be creative. Next thing you know you have 44 lb.
>>77246904> I've stopped posting as frequently becauseI see picrel once a week nigga, tf are you saying
>>77246564Look up Midas Movement on YT. He does lots of full body workout videos that are dumbbell-only.
>>77246564I'm broke all I have is dumbbells. I just follow the the video guides. There is a billion of them youtube. I like this guy, because a decent work out and his work outs are moderately beginner friendly. Not too easy, not too hard for someone like me that has only working out for a couple months and still of out shape. https://www.youtube.com/watch?v=Mn1EnQhzhlU
>>77246564anythingstanding presses, curls of any kind, bench/floor press, squats, lunges, deadlifts, rdls, rowsup the reps if something is too easy, what youll lose on pure strength developments youll win on strength endurance and keeping joints healthyat the end of a day, 50 reps with a weight thats too easy is better than 0 reps with 5rm weight that you dont have
Just train to failure and keep increasing the reps as you progress.Anything up to 30 reps is still quality hypertrophic stimulation, but even up to 50 reps is okay although sub-optimal (according to the research). By the time you can do 3 sets of 50 reps on any given exercise you should have gained some muscle.
>>77248667>Just train to failureevery set of every exercise or just the last one?
>>77246564Everything. It will carry you for the first year maybe, depending on how fast you get results. Ofc a gym would be preferable.
>>77248694Every set, or at least go close to failure. Also, try reducing rest times (no need to be resting 3 minutes), could even look into myo reps. As a rule of thumb, if whatever you're doing feels difficult, you're probably getting enough stimulus. If you train like this it should keep you sweet for a year minimum.
>>77246564You can pretty much replace the gym with just a barbell and dumbells. Start with the dumbells, see if you can get some money and get a kit of a barbell and some weights, you can probably get cheap ones second hand, you can get 2 10kgs plates and a barbell for starters then go buying extra weight as your progress, also try getting weights that are not solid but ones that are filled with stuff, those are way cheaper, I don't know how those kind of weights are called like.
>>77248731Is there any U/L version of this?
get a bench, you need to isolate the muscles you are working out when you are using dumbbells. If you are standing you are basically cheating because you are using your whole body to move that weight. With Bench, I mean you can make one easily with scrap wood.
>>77246564Put them on a backpack and do weighted calisthenics.A push up is 60% of your bodyweight, 30% on each arm, lets say you weight 80kg, that's 48kg aprox or 24kt per arm.An archer push up (make sure to keep one arm close to your body so the load is consistent through the rom) is roughly 80% of than initial 60% on your working arm, that's 38kg on your working arm, then to that you add that extra 10kg from the dumbbells then you are now pushing 48kg on your working arm, which means you can now do 1 arm push ups.Since we said a push up is 60% or 48 kg, with 1 arm push ups you can now do 120% of your bodyweight on a bench press or 96kg and if you add that extra weight then that's roughly 116kg bench.Obviously the motor pattern in a push up and a bench press is different but you'll hsve the raw strength.Squats are also 60% of your bodyweight, split squats are roughly 40% on one leg, Bulgarian split squats are 50% and pistol squats are 60%For pull ups is a bit tricky because a pull up id roughly 90% of your bodyweight so you should start with rows at shoulder height, that's roughly 10% of your body, 20 if the bar is at sternum height and 30 at hip height if the bar is under your hips, if its under your shoulders this double the percentages, so do the rows, add weight, then the archer rows, add weight then 1 arm.These percentages will help track your progress.Once you can do 1 arm rows at hip height with your shoulders under the bar then you can do pull ups plus 20% of your bodyweight and can also do the same progression for one arm pull ups.If you don't have a pull up bar find a branch or something but dumbbell rows is better than nothing, its just that your back will be underdeveloped.Tldr do weighted calisthenics and progress by doing harder variations and adding that weight.
>>77246564After you do >>77246570 and get a yoga mat, you do isolations until you save up for a proper power rack>Curls>Skull crushers>Flys>Bent-over rows>Lat raises>Lunges/RDLs>Bodyweight stuff too It won't get you huge, but it's a good foundation
You can put them in the closet and doHorse stanceGlute bridgesLeg raises/flutter kicksPush upsHandstand push ups or static holds against a wall to startSPRINTSPull ups on a tree or something. The rust on your dumbbells indicates a humid environment so I strongly suspect you live near trees. If you do not live near trees you could sell your dumbbells and get a pull up bar. If nobody wants to buy them you could get a job. If nobody wants to hire you you can go and beg for money. It is very important that you get a pull up bar.
WHAT ARE YOU DOING?!Take off the plates and put all plates on a single dumbbell. Train with a single dumbbell. Are you dumb?First one side, then other side.Also make pull ups and dips in public places, then train arms & shoulders at home with a single dumbbell.
poor = good
>>77246564A full body workout. Add in bodyweight exercises and look into buying more plates, resistance bands and kettlebells. If you are in Europe get some resistance bands from Lidl or Decathlon. Kettlebells are pricier but a 16kg one to start with is that expensive and you will unlock a lot of variation.>>77248731This one is pretty good to start with.
