File :-(, x, )
Anonymous
/fit/

I'm not the richest guy around so all I have right now is a single 9kg dumbbell. How can I get any significant gains with it? Or am I just wasting my time?
>> Anonymous
Just repeat what you do on one side on the other side...nothing is different except that it will take you 2x as long to train.
>> Anonymous
>>109819
start with your left or weaker side first.
>> Anonymous
Don't expect anything serious. Save some money and get yourself some stuff - bar + weights + bench, or start going for a gym.
>> Anonymous
arnold presses, do upright rows, idk stuff like that. also do pull ups & burpees youll see some real gains
>> Anonymous
Thanks all, my workout is coming up soon so I'll incorporate as much as I can tonight and hopefully I'll be aching tomorrow morning.

Also, it's worth noting that I can bench 70kg @ 6'4" 188lbs so maybe 9kg is too light and I should go for bodyweight exercises in the mean time?
>> Anonymous
For what you have I would say focus on bodyweight exercises and then fill the gaps with the dumbbell. You NEED pullups so figure out some place to do them. If you can't do handstand pushups then do high rep schemes with the arnold presses but don't just push the weight up, tense the shit up control your breathing and get the most out of the weight. I can't really do very steady 20lb lat raises so, if you can, nice. Throw those into the mix and if you can get into a handstand against the wall you can hold it for time (tense upppppp). If you can find a tree for pullups, do hanging leg or knee raises on it and flutter kicks, hello dollies, and leg lifts at home and if you want to: controlled bicycles for time. Burpees are great but if you don't have the flexibility to squat fully you won't get the most out of it. That being said if you can't pull off an ass to the grass full squat without weight start trying to do one with your dumbbell. If you can, then you can workout your obliques by doing one arm overhead squats with it (maybe, lol, I just thought it up) because one side with have to stabilize.
>> Anonymous
>>109918
Haha awesome, I like you dude. Brilliant advice and I think you've just written my workout plan for me! I'll have to look up a few things you mentioned though "lat raises" etc. but I think I have a clear idea of what to do, 1 hour left.
>> Anonymous
>>109918
just one question
you cant do lateral raises with 20 pounds but you can do handstand push ups?