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Anonymous
hey /fit/

i found some old dumbells a few weeks ago. now, im a real skinny, weak type, so i thought i would give these a go. i started on 3x5 reps of 12lbs, now on 3x5 reps of 20lbs bicep curls. not strong, i know, but definitely an increase in muscle mass (ie from 0 to a real number)

i was wondering what other easy exercises i could do with these, because i want to improve overall strength, and i also heard that weightlifting increases metabolism which can increase weight loss.

help me out with some new exercises /fit/? could you also give an indication with what sort of reps/weights i should be starting on? (assume im a weak motherfucker all over)
>> Anonymous
     File :-(, x)
Your post is shit, hence my sage.
Good day to you, sir.
>> Anonymous
>>357674

Thank you kind sir
>> Anonymous
If you want strength and size gains stick to the 5-8 rep range, just make sure you have good form.

If you spend more than 5 minutes looking for dumbell work outs you can find more than you can shit on in a day so do some fucking leg work and google it.
>> Anonymous
>>357694
This. Do workouts like 3/4 times a week on a split schedule. Like chest/back/legs or upper/lower body. Try to do compound lifts (presses/squats/deadlifts) supplemented with some more isolated exercises. I also suggest pull ups, one of the 'heaviest/hardest' body weight exercises.

http://www.exrx.net/WeightTraining/Instructions.html
This pretty much helps you making a good regimen.

As for how much weight you gotta use; hard to say. With 2 20lbs dumbells (i'm guessing?) I'd say just put on the full weights for most exercises. But in general; see what you can lift without sacrificing good form for it (eg don't do bicep curls throwing up the weight with your back and stuff like that).