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I am just starting to get into weights, I am a 22 year old male and have played sports all my life but never really worked out. I don't currently have a gym membership although I do have weights at my house but no work bench. I looked at some of the beginner programmes and they do not seem very intense. What would you recommend for a guy starting out from a weight of 9 stone, and 5'8 in height?
Beginner programs like "Starting Strength" (the best beginenr program ever) may seem easy at first but beginners tend to get stronger quickly. The intensity therefore builds quickly. Thry this program for 3 months and you will be surprised by the effect on your body. If you don't have a bench, substitute floor presses instead of bench press. If you don't have a squat rack, clean the weight and do front squats or do zercher squats.
There's also goblet squats too if you have dumbbells; here's a link with a description and a picture. http://www.davedraper.com/blog/2006/11/ ... struction/stuward wrote: If you don't have a squat rack, clean the weight and do front squats or do zercher squats.
I have a set of dumbells that go to 8.5kg on each, i dont know what that is in pounds. Is it ok to do this dumbell row instead of the row http://www.exrx.net/WeightExercises/Del ... htRow.html and normal dumbell squats with a dumbell in each hand like this http://www.exrx.net/WeightExercises/Qua ... Squat.html? Also, is there any dumbell exercise I can substitute the power clean for?
DB's will work fine for the row and squat, however, as your squat becomes stronger, you might want to do the 1 leg version with one foot on a chair either in front of you or behind you. DB's a re perfect for power cleans. I put mine on a cinder block in front of me , reach down and pull them up. Unlike the bar, technique isnt as critical because you don't need to get the bar over and past your knees. Just do a search over on you tube for some videos. Try "Dumbel power clean".