questions from a newbie

"nikko" <[email hidden]> schreef:

Quoted message said:

1. I have an adjustable weight bench and a full set of dumbbells at my
residence. I'm basically limited to using those for the time being, so
I'm wondering how to design as complete a workout as possible given that
those are the only pieces of equipment I have access to. I suspect I
might be limited to upper body stuff, but perhaps I'm wrong.

That is right.
I do not recommend squats or deadlifts with dumbbells, but that is up to
you.
Some "experts" DO recommend them.

Quoted message said:

2. How many exercises should I do for each muscle?

Depends on the muscle (group) and yourself.

I suggest 3 for chest and back, 2 for deltoids and 1 for both bis and tris.

Example:

DB flatpresses/inclines/flys
shoulder press/lateral raise
DB curls/tricep extension

Quoted message said:

In looking at various resistance training FAQs, it seems a common mistake
for beginners is overtraining. What I can't figure out is what that means
in practical terms. For example, if I do 3 or 4 sets of bicep curls, does
that mean I shouldn't do any other bicep exercises that day?

And several days following
Do it twice a week, once a day.

Quoted message said:

3. Incline bench press- My bench has something like 14 settings. What's
the optimal beginner setting?

25-30 degrees. (probably 3th/4th hole, if the 14th sets the bench at 90
degrees)
Go higher, and you end up pressing with the delts and tris.

Quoted message said:

4. At www.exrx.net under Latissimus Dorsi, there aren't any dumbbell
exercises listed. Is that because there aren't any that are effective for
that muscle?

Dumbell rows are an EXCELLENT exercise to beef up the upper back.

----
Pete

"Pete" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"nikko" <[email hidden]> schreef:

Quoted message said:

1. I have an adjustable weight bench and a full set of dumbbells at my
residence. I'm basically limited to using those for the time being, so
I'm wondering how to design as complete a workout as possible given that
those are the only pieces of equipment I have access to. I suspect I
might be limited to upper body stuff, but perhaps I'm wrong.

That is right.
I do not recommend squats or deadlifts with dumbbells, but that is up to
you.
Some "experts" DO recommend them.

Quoted message said:

2. How many exercises should I do for each muscle?

Depends on the muscle (group) and yourself.

I suggest 3 for chest and back, 2 for deltoids and 1 for both bis and
tris.

Example:

DB flatpresses/inclines/flys
shoulder press/lateral raise
DB curls/tricep extension

Quoted message said:

In looking at various resistance training FAQs, it seems a common mistake
for beginners is overtraining. What I can't figure out is what that
means in practical terms. For example, if I do 3 or 4 sets of bicep
curls, does that mean I shouldn't do any other bicep exercises that day?

And several days following
Do it twice a week, once a day.

[snip]

Quoted message said:

----
Pete

Actually, we discussed this in depth when Lyle was here. If memory serves,
there are current studies that say 1 day recovery is sufficient for a
"non-beginner". Williams may remember the discussion and have the cites.

I usually give myself at least 2 days recovery, as I do a 3 day split. But
I seem to have no problem with a 1 day recovery either.

-Larry

Larry Hodges said:

Actually, we discussed this in depth when Lyle was here. If memory serves,
there are current studies that say 1 day recovery is sufficient for a
"non-beginner". Williams may remember the discussion and have the cites.

I usually give myself at least 2 days recovery, as I do a 3 day split. But
I seem to have no problem with a 1 day recovery either.

-Larry

Hey Leapin; (hope you don't mind me using your first name?)
What happened to our discussion? I felt we were on the verge of a
breakthrough, and we were about to become buddys.