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[quote=Anonymous][quote=Anonymous]Progressive overload.

I see so many people do the hard work of showing up, but they stick to the 10 or 15lb dumbbells forever.

Lets say you're doing a 3x8 of dumbbell chest press with the 15lb DBs to start.

After a few weeks, use 20lb DBs on that first set.  If you get all 8 reps, keep it for the second set.  Within a few weeks, you should be able to do all 3 sets with the heavier weight.

Refuel with some protein and watch the muscle grow![/quote]

Ignore all the conversation about benchpressing and backsquating, etc.  Follow this advice above.

You can start with simple motions like the DB chest press, a goblet squat, and a DB row.  And if you're feeling motivated, try DB deadlifts as well.  You don't even need to use a bar, or go anywhere near the squat rack area to do these exercises

Those will hit just about all the muscles, including the ones you don't 'feel' like you're working.  For example, you'll still be hitting your arms (biceps and triceps) when you're doing your presses and rows.

But follow the above advice about progressive overload.  Spend 2-3 months getting stronger.  And if you've never done it before, the strength gains will come FAST!

Then, see if you want to expand to the barbell or other variations of those motions.  [/quote]

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