need advice for limited equipment

[Billyall469]

I'm looking to bulk up. I'm currently 6'3", 190 lbs and about 9% bf. I would consider myself to be more of a hardgainer than not. I've got a Smith machine with a lower and an upper cable, an Olympic bar with plenty of plates and two 25 lb dumbbells. Any suggestions as to what exercises to concentrate on to gain mass? Going to a gym isn't an option as I live way too far away. Any advice would be much appreciated.

 

[kaname]

First off what does your diet look like?

Focus on compound exercises - Deadlifts, squats, shoulder presses, etc. Look up a list if you don't know what they are. Focus on low reps / heavy weight. With the correct diet and right exercises no reason you can't bulk up with the items you listed. A lot of people don't have access to gyms. Keep at it, you'll get there.

Curious how old are you?

 

[Metalhead]

Look up reg parks 5x5 routine. Everything is compound movements like kaname mentioned. And also like he said, diet needs to be in check to grow

 

[JM750]

Here, if you click on each excursive, there is a automated gif showing the motions.


Exercise / Bodybuilding exercise Guide - with animated pictures - India TV and Bollywood Forum - Watch Online & Discuss

 

[Billyall469]

I'm 30 years old and my diet is pretty good I think. I try to eat six meals a day that come to about 4000 calories, 300 grams of protein and 400 carbs, give or take a few. I eat pretty clean and drink about a gallon of water day. if I stick to compound exercises such as deadlifts, squats, military press and bench, should I include any kind of bicep or tricep exercises or will they get worked enough with the compound exercises? Also, I've read that incline bench is better for size than flat, what's your opinion?

 

[Metalhead]

Yeah, if you can do it, do it. It wont hurt any. I personally swap up if i do incline heavy or bench heavy. 2 weeks i may do heavy on bench and a few working sets with incline or visa versa. Samw with the flies

 

[Billyall469]

Cool, thanks y'all! I'm gonna give Reg Parks 5x5 a shot for a few months. I'll post my results along the way. Thanks again.

 

[Mr.Burns]

I couldn't picture doing biceps without alternate DB curls. I love them. When you get a good routine going you're probably going to want to get some heavier dumbbells. But you have the essentials. Kinda like what I had when I first started training. And if you're going to do AAS in the future you're going to find out your dumbbells will start feeling pretty light.

 

[Tone5500]

IMO smith machines are no good because of restrictions doing squats and deads but I'd that's all ya got then that's all ya got maybe save up for a power cage and search Craigslist for cheap weights to make a couple of dumbbell sets g/l

 

[JM750]

IMO smith machines are no good because of restrictions doing squats and deads but I'd that's all ya got then that's all ya got maybe save up for a power cage and search Craigslist for cheap weights to make a couple of dumbbell sets g/l

You don't have to do dead lifts on the smith. Just need a bar. As far as squats, my machine has an optional free bar J hooks attachment.

 

[Tone5500]

^ good point very true

 

[Bundy1991]

throw a few plates on your back and bust out some push ups