Very simple
What directions, or where should I head to learn to get in shape? I read stuff, I watch you tube, I print up work out routines but just walking doesn't show results so I'm thinking I got two five pounds weights and I'm very weak mucle my skeleton muscle is near below normal. So I'm coming from I work as waiter twice week. That's about all I do dishes every day.
I don't have a car, I don't like to go outside... Ok so I was just going to lift weights in all directions until my arms on soar and maybe that'll end up with me looking like the rock. I'm kidding m but seriously any advise. I also should say I feel like I know all the information in my mind but it's like I don't understand yet. Things have not clicked for me yet. For sure this dont make sense.
Like if I do 200 dumb Bell curls a day can't that help?
I've never searched youtube for workout instruction but I imagine there are plenty, if not too many, videos to look at. The age old adage of weightlifting goes as follows: If you want to gain weight, lift heavy weights with low reps. If you want to lose weight, lift light weights with high reps. According to your post you want to put on muscle. I was an athlete in high school and lifted weights with the football team all four years. I was a walk on athlete in college for one year and lifted tons of weights there as well.
Here's the kicker, since you do not have a lot of experience lifting weights, anyone who is a trainer would recommend starting off with light weights and high reps. That is just so you can learn what it feels like to lift and gain muscle memory. I know you want to gain muscle but a walk of a thousand miles starts with a single step. Start with your 5 pound weights and I recommend breaking up workouts to lift 3 days a week. Let's say Monday, Wednesday, and Friday.
On
Monday, let's focus on
chest, triceps, and shoulders. Do pushups. As many as you can at once, essentially to failure. Focus on form and posture. Hands shoulder width apart, back straight. If you have bad form or posture on any exercises, not only is it a waste of time but you can also injure yourself. Do you have a weight bench? Or just the dumbbells? I'd look on craigslist or facebook marketplace and try to find a simple padded bench that can be adjusted to different angles for back support. After you do pushups, use the dumb bells to do bench press. Since the weights are light, you should easily be able to do like 20 or 30 reps or to muscle failure. I'd say doing 4 sets of 20-30 reps should get you a little sore, which is a good thing. Do some Butterflies, which is when you lay flat on you back and extend your arms straight out to the sides and bring your hands together with the dumb bells in your hands while keeping your arms straight. It's another chest exercise. To focus on shoulders (an important muscle for carrying trays as a waiter) adjust the bench to a 90 degree angle so you are sitting upright but with back support. You can now do what's called Military Press. Check youtube for technique. After 4 sets of 20, you can switch to tricep exercises. Check youtube for Bent Over Tricep Extensions and then Skull Crushers, 4 sets of 20 each.
On
Wednesday, this is
back and biceps day. Not much I can think of for back with just dumb bells but you can do Bent Over Rows to work your lats. You can also do Upright Rows to work your traps. To work the biggest back muscles, it would help if you had a chin up bar. And I'm sure youtube has tons of videos on different types of curls. Also remember that most back exercises also workout the biceps as well. We used to make fun of people who only did "beach workouts." You can tell when someone only does curls and nothing else as they think they look good on the beach.
Friday is
leg day. Two 5 pound dumb bells is not much weight to work the legs but I'm sure you can still get a good burn. Try doing Dumbbell Squats and Dumbbell Lunges. Like I said earlier, focus on form and posture. You want to feel muscle burn but don't want to injure a knee or your lower back.
The Monday, Wednesday, Friday thing does not have to be set in stone. If you wait tables two days a week, maybe try to avoid chest, tri, shoulders day the day before you work. Or if you find the weights are light enough to not make you too sore the next day, then do whatever you want. Like I stated earlier, since you want to gain muscle, after two or three weeks of this workout, you may find yourself wanting to upgrade and increase your weight. This should be done and when you do increase weight, you can decrease your reps accordingly. You goal is to lift weights heavy enough that you can only do 4 to 6 reps before muscle failure. But by the time you get there, you may want to lift with a spotter to prevent accidental injury.
