Beginner Weight Lifting Program with Limited Equipment

Beginner Weight Lifting Program with Limited Equipment

by Josh -- Author WLC Program
(Louisville, KY)

I've started this page for Roman -- He contacted me wondering if the WLC Program would work for him since he must workout at home with limited weight lifting equipment.

Here's an excerpt from the email Roman sent me:

"I apologize for questioning but I am a beginner with almost any experience in the gym and bodybuilder workouts and want to make sure that I will be able to perform the program at home properly, safely and that I will be able to get the benefits your program claims with the equipment I mentioned. I eventually could buy a Weight Bench, barbell and some weight plates but I will never have sort equipment like power rack or dip station and meantime I have to work with I have."

So Roman has Dumbbells, a Pull Up Bar, and a Ball. I am guessing you mean you have a Swiss Ball or an exercise ball and not a medicine ball.

Roman wasn't sure the WLC Program could be adapted to work with what he has. I promised him that I would give him a program to start with that will work great with the equipment he has...

But I first need a few questions answered by Roman before I create the weight training program for him.

- What type of dumbbells do you have? Are they adjustable? And what do they adjust up to?

- Do you have any experience at all with weight lifting? Do you know how to perform the best exercises like Squats, Deadlifts, Bench Press, Rows, Pull Ups, Dips, etc?

- What are your goals? Do you want to build muscle and get bigger or do you want to lose body fat and get leaner? You can do both in the long run but you need to focus on one at a time.

- What's your height, weight, body fat percentage (best guess)?

- What does your diet look like right now? Can you go through a typical day of eating?

Thanks Roman. I am glad you decided to mail me. I will get you started on the right track here.

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Beginner Weight Lifting Program with Limited Equipment

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Feb 23, 2010
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Pinwheel Curls
by: Josh -- Author WLC Program

Feb 23, 2010
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Alternate Dumbbell Curls
by: Josh -- Author WLC Program

Feb 23, 2010
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Close Grip Dumbbell Floor Press
by: Josh -- Author WLC Program

Feb 23, 2010
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1 Legged Standing Calf Raises
by: Josh -- Author WLC Program

Feb 23, 2010
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Standard Pull Ups in the Video
by: Josh -- Author WLC Program

Feb 23, 2010
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1-Arm Overhead Dumbbell Press
by: Josh -- Author WLC Program

Feb 22, 2010
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1 Arm Dumbbell Rows
by: Josh -- Author WLC Program

Feb 22, 2010
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Dumbbell RomanianDeadlifts
by: Josh -- Author WLC Program

Feb 22, 2010
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Dumbbell Bench Press on Swiss Ball
by: Josh -- Author WLC Program

Feb 22, 2010
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Dumbbell Lunges
by: Josh -- Author WLC Program

Feb 22, 2010
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Nutrition
by: Roman

Hi Josh

I hope you are doing great.

Well, I really do not think I can get those proteins you mentioned but I will try to get something similar. I look forward to the videos.

Thank you very much.

Feb 22, 2010
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Pre and Post Workout
by: Josh -- Author WLC Program

Hey Roman,

I will work on gathering videos for you on each of the exercises. Some of them can be found in the Weight Lifting Exercises section.

I missed your comment this weekend so I apologize for that. I will try to get the videos up by the end of the day for each exercise. Sometimes it's tough finding good videos of the exercises, but I'll do my best.

As far as pre and post workout. I suggest a fast acting protein source like whey protein or BCAA's (Branch Chained Amino Acids) mixed with some simple sugars like Waxy Maize Corn Starch, Dextrose, or some fruit juice. I recommend it right before your workout and directly after your workout. Something like 20-40 grams of whey protein or 10 grams of BCAA's mixed with 60-80 grams of simple carbohydrates.

Then 30 minutes after you drink your post workout shake... You should then have a whole food meal with low fat. Something like a chicken breast and a baked potato. Then 30 minutes after that meal... have another meal. This one should be a balanced meal with lean protein, natural carbohydrates, and essential fats.

I will post another one later with videos.

And yes, please keep me updated as often as possible. I'll help you along the way.

Thanks again Roman...

Talk to you later,
Josh

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Feb 22, 2010
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Submitted by: Josh -- Author WLC Program

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Comment
Hey Roman, I will work on gathering videos for you on each of the exercises. Some of them can be found in the <a href="http://www.weight-lifting-complete.com/weightlifting-exercises.html" target="_blank">Weight Lifting Exercises</a> section. I missed your comment this weekend so I apologize for that. I will try to get the videos up by the end of the day for each exercise. Sometimes it's tough finding good videos of the exercises, but I'll do my best. As far as pre and post workout. I suggest a fast acting protein source like whey protein or BCAA's (Branch Chained Amino Acids) mixed with some simple sugars like Waxy Maize Corn Starch, Dextrose, or some fruit juice. I recommend it right before your workout and directly after your workout. Something like 20-40 grams of whey protein or 10 grams of BCAA's mixed with 60-80 grams of simple carbohydrates. Then 30 minutes after you drink your post workout shake... You should then have a whole food meal with low fat. Something like a chicken breast and a baked potato. Then 30 minutes after that meal... have another meal. This one should be a balanced meal with lean protein, natural carbohydrates, and essential fats. I will post another one later with videos. And yes, please keep me updated as often as possible. I'll help you along the way. Thanks again Roman... Talk to you later, Josh

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Feb 19, 2010
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Starting the program
by: Roman

Hi josh

Hope you are doing fine.

I have no more questions so far, I think I am ready to start. I just want to know if you are going to post the videos of the exercises or direct me to them.

I wait for any comments you want to send me or advices you want to share, if you have some information about nutrition pre and post workout that would be great.

Please tell me if you want me to contact you just before I finish the three months program or when I finish it in order to know what is next.

Thank you very much.

Regards

Feb 19, 2010
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Choosing a Weight for Each Exercise
by: Josh -- Author WLC Program

You should start the beginning of the program with fairly light weights. The first week should be easy but as you go throughout the weeks, the sets will get harder and harder because you will be increasing the weight. But the reps decrease making it easier for you to increase the weight each workout.

So, what I'm trying to say is you will choose weights to start with at the beginning and simply increase the weight workout to workout. If the weight was very tough for you to reach the targeted number of reps the previous workout, keep the weight the same the next workout and try to do more reps if you didn't reach the target.

Never increase the weight if you didn't use good form either. Increase the weight when you are ready. Be aggressive. Don't worry so much about reaching failure or even getting close. You will eventually get there but you will get stronger as you go. I especially don't want you to decrease the weight unless you are having trouble with form. If so, it's okay to drop the weight back and start increasing the weight again.

You will start to see what I mean about choosing weights to lift as you go through the weeks on this program.

I would simply pick a few different cardiovascular exercises and rotate them. You can mix some HIIT workouts if you want but I prefer steady state cardio for longer periods... stick with 30 minutes for now about 3 times per week. Your heart rate should stay around 140 or so most likely... meaning you are pushing it pretty good for 30 minutes.

I don't recommend spending much time on your abs at all. The other exercises will take care of them just fine.

Let me know if anything needs further explanation or if you have more questions. More than glad to answer them too.

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Feb 19, 2010
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Submitted by: Josh -- Author WLC Program

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Comment
You should start the beginning of the program with fairly light weights. The first week should be easy but as you go throughout the weeks, the sets will get harder and harder because you will be increasing the weight. But the reps decrease making it easier for you to increase the weight each workout. So, what I'm trying to say is you will choose weights to start with at the beginning and simply increase the weight workout to workout. If the weight was very tough for you to reach the targeted number of reps the previous workout, keep the weight the same the next workout and try to do more reps if you didn't reach the target. Never increase the weight if you didn't use good form either. Increase the weight when you are ready. Be aggressive. Don't worry so much about reaching failure or even getting close. You will eventually get there but you will get stronger as you go. I especially don't want you to decrease the weight unless you are having trouble with form. If so, it's okay to drop the weight back and start increasing the weight again. You will start to see what I mean about choosing weights to lift as you go through the weeks on this program. I would simply pick a few different cardiovascular exercises and rotate them. You can mix some HIIT workouts if you want but I prefer steady state cardio for longer periods... stick with 30 minutes for now about 3 times per week. Your heart rate should stay around 140 or so most likely... meaning you are pushing it pretty good for 30 minutes. I don't recommend spending much time on your abs at all. The other exercises will take care of them just fine. Let me know if anything needs further explanation or if you have more questions. More than glad to answer them too.

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Feb 19, 2010
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Program
by: Roman

Hi josh

I just want to be sure about the first set of each exercise, what I understand is that I have to make sure that the weigth I pick for the first set is really "heavy" (challenging) that barely allows me to complete it with good form and avoiding muscle failure. I have an eliptic machine, do I have to make HIIT sessions?.

A question I forgot is, Do I have to follow some abs workout?

Regards

Feb 19, 2010
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More Information...
by: Josh -- Author WLC Program

Yes, that is correct -- You will be performing the 10 exercises each workout, 3 times per week for about 12 weeks.

Rest about 2 minutes between exercises. Rest about 1 minute between consecutive sets of an exercise. If you are out of shape in the beginning, you can rest slightly longer between exercises. The most important thing is to be at full strength when doing the first set of an exercise.

Each workout should be 1 hour or less. Some might go over an hour but you should be able to complete even the 3 set workouts in about an hour. Just keep moving and don't take any big breaks. If your dumbbells have to be adjusted manually for each exercise, it will take you longer than quick adjust dumbbells. If you have to adjust manually, you might want to change your exercise order around some to use similar weights in back to back exercises.

For example, you don't want to have to make 50 pound dumbbells and then 10 pound dumbbells and then back to 50 pound dumbbells again. Just do the 50 pound dumbbell exercises back to back. See what I mean? That will save you time. If you have quick adjust dumbbells, then you don't have a problem anyway.

You should warm up before your workout and before specific exercises if the weight is heavy for you. Before the workout, you should do a few minutes of cardio followed by some jumping jacks, push ups, and some body weight squats. Before each exercise, you should ramp up the weight and lower reps. Your last warm up set should be about 10% less than your working weight. A proper warm up for heavy weights might look like this... let's say you will be using 100 pounds for your working set of 12 reps:

Warm Up 1: 50 pounds, 10 reps
Warm Up 1: 75 pounds, 5 reps
Warm Up 1: 90 pounds, 2 reps

Now, if the 100 pounds is very light for you -- you don't even need a warm up before you do your working set.

I prefer stretching after each exercise has been completed. Do a specific stretch for that muscle group.

What type of cardiovascular exercise options do you have? Any machines, running, anything else? You should only do about 3 cardio sessions each week and that's it.

Hope this helps...

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Feb 19, 2010
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Submitted by: Josh -- Author WLC Program

Title

Comment
Yes, that is correct -- You will be performing the 10 exercises each workout, 3 times per week for about 12 weeks. Rest about 2 minutes between exercises. Rest about 1 minute between consecutive sets of an exercise. If you are out of shape in the beginning, you can rest slightly longer between exercises. The most important thing is to be at full strength when doing the first set of an exercise. Each workout should be 1 hour or less. Some might go over an hour but you should be able to complete even the 3 set workouts in about an hour. Just keep moving and don't take any big breaks. If your dumbbells have to be adjusted manually for each exercise, it will take you longer than quick adjust dumbbells. If you have to adjust manually, you might want to change your exercise order around some to use similar weights in back to back exercises. For example, you don't want to have to make 50 pound dumbbells and then 10 pound dumbbells and then back to 50 pound dumbbells again. Just do the 50 pound dumbbell exercises back to back. See what I mean? That will save you time. If you have quick adjust dumbbells, then you don't have a problem anyway. You should warm up before your workout and before specific exercises if the weight is heavy for you. Before the workout, you should do a few minutes of cardio followed by some jumping jacks, push ups, and some body weight squats. Before each exercise, you should ramp up the weight and lower reps. Your last warm up set should be about 10% less than your working weight. A proper warm up for heavy weights might look like this... let's say you will be using 100 pounds for your working set of 12 reps: Warm Up 1: 50 pounds, 10 reps Warm Up 1: 75 pounds, 5 reps Warm Up 1: 90 pounds, 2 reps Now, if the 100 pounds is very light for you -- you don't even need a warm up before you do your working set. I prefer stretching after each exercise has been completed. Do a specific stretch for that muscle group. What type of cardiovascular exercise options do you have? Any machines, running, anything else? You should only do about 3 cardio sessions each week and that's it. Hope this helps...

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Feb 18, 2010
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Some Questions
by: Roman

Hi Josh

I understand perfectly what you mean about the target for the sets and all that you wrote, but I have a few questions

I understand that I have to perform the full 10 exercises in each workout for the next three months, is that correct?

Will you post the videos of the exercises as you mentioned?

How long do I have to rest between sets or do I have to perform those back to back sometimes, and how long do I have to rest between exercises?

Do I have a limit of time to complete the workout, 1 hour, 50 minutes, 45 minutes etc?

Do I have to warm up before the workout or get prepare for it in some form? And after having completed it?

Do I have to stretch the workout days or the rest days of the program?

Do I have to include some cardio exercise, and if what would be the best for me at this time?

These are the questions I have regarding the program.

Thanks in advanced for your answers.

Regards

Feb 18, 2010
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Weight Lifting Program with Limited Equipment
by: Josh -- Author WLC Program

Here's a program that will work very well for you with the equipment you have:

Weight Lifting Program with Dumbbells Only

Just right click on the link above and download it to your computer. Now, you need to know some things to go along with the program above.

When you see multiple sets like 2 or 3 sets for a given exercise, I want you to target in on the first set and reach the target number of reps on that first set. I don't want you to worry about getting all the number of reps on the second and/or third sets. I want you to use the same weight as the first set but stop the second and third set when the rep speed slows down considerably. I simply want you to get a little extra work in with that given load. Don't push yourself to failure on those second and third sets.

Do you understand what I mean? If you reach the target number of reps pretty easily, increase the weight the next workout. It's perfectly fine to use the same weight for 3 consecutive workouts BUT you must increase the weight after that. Your goal is to increase the weight every workout but that can be tough for anyone... it will be easier if you start out really light in the beginning which I highly recommend. Use light weights in the beginning and practice perfecting your form.

Any questions?

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Feb 18, 2010
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Submitted by: Josh -- Author WLC Program

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Here's a program that will work very well for you with the equipment you have: <a href="http://www.weight-lifting-complete.com/support-files/wlc-limited-equipment.pdf" target="_blank"><b>Weight Lifting Program with Dumbbells Only</b></a> Just right click on the link above and download it to your computer. Now, you need to know some things to go along with the program above. When you see multiple sets like 2 or 3 sets for a given exercise, I want you to target in on the first set and reach the target number of reps on that first set. I don't want you to worry about getting all the number of reps on the second and/or third sets. I want you to use the same weight as the first set but stop the second and third set when the rep speed slows down considerably. I simply want you to get a little extra work in with that given load. Don't push yourself to failure on those second and third sets. Do you understand what I mean? If you reach the target number of reps pretty easily, increase the weight the next workout. It's perfectly fine to use the same weight for 3 consecutive workouts BUT you must increase the weight after that. Your goal is to increase the weight every workout but that can be tough for anyone... it will be easier if you start out really light in the beginning which I highly recommend. Use light weights in the beginning and practice perfecting your form. Any questions?

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Feb 18, 2010
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Dumbells capacaity
by: Roman

Hi Josh

Thank you for your help again

Sorry for getting you confused about the dumbbells. Let me explain it this way, both can be load up to 120 pounds if I used twelve 10 pounds plates (6 in one side, 6 in the other), but actually I have no 10 pounds plates (I can get them if I need) what I have now are four 5 pounds plates, four 3 pounds plates, and four 2.5 pounds plates but I can have more of those weigths if necessary including the 10 pounds plates. So far I have not seen plates less than 2.5 pounds at any place.

And yes I do have a scale at home to measure my body weight.

I hope to have answered what you need.

Regards

Feb 18, 2010
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Dumbells capacaity
by: Roman

Hi Josh

Thank you very much for your help again.

Let me explain about the dumbbells, sorry for getting you confused. You can put in each Dumbell up to 12 plates of 10 pounds (6 in one side, 6 on the other) but actually I have no 10 pounds plates (I can have ones if I need), what I have is four 5 pounds plates, four 3 pounds plates and four 2.5 pounds plates and I can get more of each one of them if I need including the 10 pounds plates as I mentioned.

I can measure my body weight at home as Well

I hope I answered your questions.

Regards

Feb 17, 2010
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Your Goals Are Great!
by: Josh -- Author WLC Program

Roman,

I like your goals -- especially the health part. You understand the importance of health. Many people only care about getting huge or really lean with no regard to health. Good health is one of THE MOST important things in life... without it, you not only hurt yourself but anyone who loves you too.

Okay, now let's get to the weight lifting program and diet stuff...

Will the dumbbells only adjust by 10 pounds each one or ten pounds total between the 2 dumbbells? That's great that they go up to 120 pounds each. You will be good for a long time with those. It would be much better if you could decrease each one by 5 pounds so I'm hoping that's what you have there but it doesn't sound like it...

The program will have to be a little different but it will still work great. You will have to repeat weights a little more if you can only increase by 10 pounds each.

Here's the exercises I am planning for you:
- Dumbbell Lunges
- Bulgarian (Split) Squats
- Dumbbell Romanian Deadlift
- 1-Arm Dumbbell Rows
- Pull Ups
- Bench Press on Ball
- 1-Arm Overhead Press
- Dumbbell Floor Extensions
- Pinwheel Curls
- Alternate Dumbbell Curls
- 1-Legged Standing Calf Raises

Which one of the above exercises do you not know how to do? I will find good videos for you and post them here or direct you to them.

Just an intro to diet... You seem to have a pretty good base diet there. In order to build muscle you need to focus on getting better in the gym but also increasing the amount of food you eat each week. You should try to gain about 1 to 2 pounds per week. This means you must continue to increase the amount of food each week -- most likely.

Do you have a scale at home to measure your body weight?

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Feb 17, 2010
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Submitted by: Josh -- Author WLC Program

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Comment
Roman, I like your goals -- especially the health part. You understand the importance of health. Many people only care about getting huge or really lean with no regard to health. Good health is one of THE MOST important things in life... without it, you not only hurt yourself but anyone who loves you too. Okay, now let's get to the weight lifting program and diet stuff... Will the dumbbells only adjust by 10 pounds each one or ten pounds total between the 2 dumbbells? That's great that they go up to 120 pounds each. You will be good for a long time with those. It would be much better if you could decrease each one by 5 pounds so I'm hoping that's what you have there but it doesn't sound like it... The program will have to be a little different but it will still work great. You will have to repeat weights a little more if you can only increase by 10 pounds each. Here's the exercises I am planning for you: - Dumbbell Lunges - Bulgarian (Split) Squats - Dumbbell Romanian Deadlift - 1-Arm Dumbbell Rows - Pull Ups - Bench Press on Ball - 1-Arm Overhead Press - Dumbbell Floor Extensions - Pinwheel Curls - Alternate Dumbbell Curls - 1-Legged Standing Calf Raises Which one of the above exercises do you not know how to do? I will find good videos for you and post them here or direct you to them. Just an intro to diet... You seem to have a pretty good base diet there. In order to build muscle you need to focus on getting better in the gym but also increasing the amount of food you eat each week. You should try to gain about 1 to 2 pounds per week. This means you must continue to increase the amount of food each week -- most likely. Do you have a scale at home to measure your body weight?

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Feb 16, 2010
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Answering your questions
by: Roman

Hi Josh

Thank you very much for your help.

Yes I have an exercise ball, the dumbells I have are adjustable and they do adjust up to 120 lbs (using 10 lbs plates) each, more or less.

I do have experience with weight lifting but miminum beacuse I was just 5 months in a Gym and with a very poor program, regarding the exercises you metioned,I have done barbell Squats, Deadlifts I have not, Bench Press yes barbells and dumbells, Rows negative, Pull Ups kind of, Dips never, but I have seen videos of each in the past weeks. I want to build muscle and get bigger(not massive because I like to play soccer and practice recreational marcial arts)because I am skinny and would like to gain muscle and get ripped and the most important gain health.

My height(1.66 cms, I do not know in inches), weight(65 kgm, 149 lbs), body fat percentage ( (My best guess is around 11 or 12 percent). A typical day of eating would be

breakfast: cofee, rice and beans, 2 complete eggs, 3 portions of fruit(pinapple,papaya,watermelo)

Snack:mixed nuts, 1 banana, water (granola sometimes)

Lunch: rice and beans,mixed vegetables (carrot cabbage),chicken/beef/fish/tuna(some of those), salad(lettuce and tomato)and a litlle dessert

Snack:Cup of Whole Oates with milk, granola and a banana.

Dinner: Whole bread tuna sandwich or chicken with tomato and lettuce,half avocado, half carrot.

Well, I hope I answered all the questions you asked me.

Thank you very much again for your help, it means a lot to me.

Regards

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Feb 16, 2010
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Submitted by: Roman

Title

Comment
Hi Josh Thank you very much for your help. Yes I have an exercise ball, the dumbells I have are adjustable and they do adjust up to 120 lbs (using 10 lbs plates) each, more or less. I do have experience with weight lifting but miminum beacuse I was just 5 months in a Gym and with a very poor program, regarding the exercises you metioned,I have done barbell Squats, Deadlifts I have not, Bench Press yes barbells and dumbells, Rows negative, Pull Ups kind of, Dips never, but I have seen videos of each in the past weeks. I want to build muscle and get bigger(not massive because I like to play soccer and practice recreational marcial arts)because I am skinny and would like to gain muscle and get ripped and the most important gain health. My height(1.66 cms, I do not know in inches), weight(65 kgm, 149 lbs), body fat percentage ( (My best guess is around 11 or 12 percent). A typical day of eating would be breakfast: cofee, rice and beans, 2 complete eggs, 3 portions of fruit(pinapple,papaya,watermelo) Snack:mixed nuts, 1 banana, water (granola sometimes) Lunch: rice and beans,mixed vegetables (carrot cabbage),chicken/beef/fish/tuna(some of those), salad(lettuce and tomato)and a litlle dessert Snack:Cup of Whole Oates with milk, granola and a banana. Dinner: Whole bread tuna sandwich or chicken with tomato and lettuce,half avocado, half carrot. Well, I hope I answered all the questions you asked me. Thank you very much again for your help, it means a lot to me. Regards

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