August 27th, 2011 | 
Author: Heavy Hand
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| Golf Advice |
im a skinny kid u no like 70 kilos n i want to bulk up. How heavy should my hand weights be?
how many reps should i do of this weight n for how long? How long would this take to notice a change?
first off, trying to bulk up with hand weights is liek tryign to runa marathon wearing slippers.
You should be using a rep range of 8-12, where you can only just manage the last rep. doing 3-4 sets on excercises such as:
squats
deadlifts
bent over rows
pullups
overhead press
bench press
Doing these with hand weights (dumbbells) is fine, but things like suqats and deadlfits which are the main mass builders, you will struggle to get heavy enough ones.
i would suggest getting a barbell and some weights.
You also want to be eating alot of caloires (18 X what your weight in pounds), and eating 1g of protein per pound of bodyweight.
You will generally notice a change within a month if you are eating enough and lifting heavy.
two awesome workouts are:
total body training by chad waterbury
stonglifts 5x5 (google both and see which one you prefer)
in a nutshell, you need to eat alot more, and lift heavy.
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