Hi guys, I'm a skinny guy with 170cm height and approx 55kg weight and a lil bit of stomach fat, wanted to start bodybuilding but I do not have the time for gym so I'm considering building my own home gym with budget of approx RM1k
I'm thinking to get a bench + dumbbell + some add on for dip/sit up/ chin up, is that sufficient?
This is the bench that I planning to get, anyone own this can give some review?


as for dumbell i still have no idea, probably will just get a set of 5kg

As for cardio I will do jogging once a week for 45min- 1hour depending on my stamina, is that good enough?
I'm eating 3 meal per day; breakfast with dorset cereal and a glass of milk, lunch are usually mix rice (meat and vege) + chinese tea, dinner whatever my home cooking delivery sent me

As for my workout routine, I'm going to follow my friend recommendation

Workout A – Chest, Back, Shoulders

Flat barbell bench press	One warm-up set followed by four working sets
Barbell rows	One warm-up set followed by three working sets
Deadlifts	One warm-up set followed by three working sets
Seated dumbbell press	One warm-up set followed by three working sets
Upright rows	One warm-up set followed by three working sets

Workout B – Legs, Arms, Abs

Barbell squats	One warm-up set followed by four working sets
Dumbbell straight leg deadlifts	One warm-up set followed by four working sets
Barbell curls	One warm-up set followed by three working sets
Triceps pressdowns	One warm-up set followed by three working sets
Lying leg raises	three working sets (as many reps until failure)

Appreciate every future input, do let me know if I'd said anything wrong or overlook any mistake as I'm still currently researching with limited english vocab

This post has been edited by RyoKenzaki: Feb 23 2013, 07:29 PM

I still suggest you go to gym.

I am previous borrow a bench from friend. then bought vinyl 5kg set dumbell (rm120). after 2 weeks do bench press. I start join fren to company gym do workout, since that, i rare do workout at home anymore. when i used back 5kg dumbell at home, i feel so light and start not play it unless it still can be use for shoulder build work out (raise dumbell in T) .

My point, those good equipment or dumbell so expensive theseday, how many you afford to buy and maintain it.

Go to the nearest gym and apply for Membership.
Buy Serious Mass and go to gym regularly without fail.
Spend your money wisely, be it for the healthy food and for supplements

You can't buy much with 1k, especially the good and solid ones

1k... just go to a gym

ryo san... wut a surprice to find u here... if u insists of to do workout at home just get ur self a set of dumbells that has loose weights.. thats all u need for starting.. as for bench u can use ur creativity such as chairs, sofas etc. u dnt need to spend too much. if ur serious u cn go to ur local gym.. its better that way...

If you're going to follow your friend's recommendation, you need a barbell too. And for barbells you'll need more than just 5kg plates.
If you want to workout at home but don't want to hurt your wallet on expensive equipment, you can google Mike Lauren's 'you are your own gym' and Paul Wade's 'Convict Conditioning'

Y not gym man? An hour per day is suffice.

Well my working schedule is not consistent, usual working time is from 11am- 8pm but sometimes started as early as 830am and can end at 12am, besides, i'm quite a introvert and no friend around who can accompany me to gym so, really, i insist on doing home gym
With just bench and dumbbell i can workout on just as many muscle group as i can in gym isn't it?

Since you're on a budget and insist on working out at home, why not DIY the basic equipment like pull up bars, dip station, parallete. perhaps get yourself a pair of gymnastic ring, hang it to your pull up bars.

You can do tons of exercise with that..pull up/chins variations, dips, push up, muscle up and other advance bodyweight exercise..that is for upper body..for legs/lower body u can do squat, pistol squat, sprints etc.

Do not underestimate the benefit of bodyweight exercise or ring training exercise. since u have no weights to play with, vary your leverage for progression.. google around..

buy ezy bar+ 6 ft barbell bar+db 20 kg+adjustable bench.. ok already.. if wanna grow big, don't do many reps.. 3-5 per rep.. make sure bloody heavy that u r able to lift 3-5 times only.. if 20kg too light doing 5 x 5 , then do 8-10. x 3. if still too light , u need to buy more plates..

good luck..n please rest accordingly..if not enough rest no big muscle also just sore muscle.

Why are u referring me as san
Anw db with loose weight do u mean adjustable weight type?

Im staying in rented house, i dont think my landlord will allow me to install gym ring
For chin-up, dip etc i can get the add on bar that are attachable to the bench, wouldn't it be the same?

I don't wanna grow big like heavy lifter type, just wanna be like this guy, emino here


*Doesn't mean to offend anyone like those newbie who always think it's easy to gain muscle, i'm just aiming at a different goal*

Btw cant i substitute barbell workout with dumbbell?

@emino is model type

Even if you dont wanna grow big, its not like you'll wake up one day terus accidentally jadi Arnold's size. Its a slow and hard process. After you reached your desired physique, then baru you can say you have enough and only do maintenance work from there on.

dnt thing of buying supplements just yt bro.. gt ur training settle 1st.. there is a chin up set that u just hook on the door. n like emino has said there its a slow process.. maintaining a good motivation n mind is important

Im an introvert. Not stopping me from going to a gym. I tried to budget for a home gym with the bare minimum equipment and it came up to almost 5k. Go figure. Better for me to buy a pair of headphones, keep your heaD down, get your shit done and get out.

But you do make a lot of friends in there. Just nodding acquaintances though.

Noted that bro

I'm not planning to take any supplement so yea, no worry
Bout chin up bar i saw one selling this really portable one, but it looks like it's not really secure, anyone using?


Aside from my introvert side, my working schedule is not consistent too, im planning to workout at morning 7am thou.... Other than that i would be busy doing my other stuff
Actually RM1k budget is just for starter i can increase more if necessary but my question remain, cant i work with just bench + pull up/ dip/ sit-up attachment + dumbbell???

If you want to start it off from home, go ahead mate, aint nothing wrong with it.

You need, bench, ezybar, barbell, dumbbell and obviously weights, (say start with around 150-200 lbs). then you can add on as you go.
To start with, you might need around 1-2k depending how much weight plates you plan to purchase.

This post has been edited by VeeJay: Feb 15 2013, 05:08 PM

Is ezbar/ barbell really necessary?
Anw i just did a lil bit more research and think perhaps i will go with this 3 items, total up around RM2060
- Bowflex 5.1 bench
- Bowflex 552 dumbbell pair
- Weider Power Tower

I will get cheapo dumbbell from jusco first until i save up enough for the bowflex's, hope this will do for the meantime....

If you intend to set up a home gym, you should look for a power rack, an adjustable bench, a barbell and various weight plates (I'd say 250-300lbs to start with). This will be more than sufficient to train all muscle groups.

Haha, I guess if time is your concern is not TRUE. I guess you are shy person make you reluctance enter gym room with some of your reasons (scare laugh since dunno workout, correct way of workout, slim/fat, etc). quite similar to me as well. But after sometime you will get use to it. I would rather happy if ppl laugh at me, bcos their laugh will turn into energies driven to mine workout, try to imaging when you at last 2-3reps, just can shout "fxxk u...." or "xx hole..." hahaha joking. anyway, just my assumption.

I recommend you go gym, definite meet frens and trainers, at least someone will notify you when your technique in workout is not really correct.

Which in total would go above 5k. I have the same items in mind when planning my home gym lol.

lol kinda true but i dont mind going if i can get a friend to tag along, now finding since space is another problem for me if i were to set up home gym with power rack/ power tower....

Can't agree more with Dan. I have a multi-gym at home, costed me around 5-6k. Should have spent that money on a bench/power rack instead.

Well ur kinda far away from me.. if not could train togther. I suggest u go to ur local gym.. just hav a little experince n make some friends..

power rack at home sound like a good idea, especially when you can get the blue print online and go to any kedai besi to make one for you, cheaper

This post has been edited by zaxxshoxx: Feb 19 2013, 10:16 AM

Got two set of 10kg dumbbell from my gf's bro and started doing some workout with 8kg weight
Did the following
- Dumbbell Squat
- Dumbbell Floor Press
- Dumbbell Shrug
- Standing Dumbbell Curl
- Two Arm Seated Dumbbell Extension
- Sit Up

6-12 reps (20 rep for sit up)/ 3sets, when doing floor press i kinda not feeling my chest muscle working out, more like bicep, any idea?

workout at home no feel ..trust me i tried before..
sign up for gym better...

i never felt my biceps working when doing chest exercise, maybe you mean TRICEPS? i've never tried floor press but i suggest you to try variations of pushups might help

Sorry couldn't recall exactly which part it is
Think u are right, i should replace floor press with push up variation

owhhh nevermind . good luck

Anw guys, im kinda skinny fat body type, wanna gain more mass, how should i do it?
Consume more calorie and pair up with cardio?

read

the

stickies

yet?

Well, i'm tring to cover all of it within a few days with my poor vocab
Anw, need opinion on my below routine


Monday
CHEST
- Flat Dumbbell Press
- Dumbbell Flyes
- Wide Form Push Up

ABDOMEN
- Legs Raised Crunch
- Straight Legs Raise

SHOULDER
- Seated Dumbbell Press
- Dumbbell Upright Row
- Bent Over Lat Raise

Tuesday
- 15minutes Rope Skipping

Wednesday
BACK
- Double Dumbbell Row
- Lying Dumbbell Extension
- Back Extension

BICEP
- Standing Hammer Curl
- Concentration Curl

TRICEP
- Overhead Tricep Extension
- Tricep Push Up

Thursday
- 15minutes Rope Skipping

Friday
THIGHS
- Dumbbell Squat
- Front Lunge

CALVES
- Standing Dumbbell Calve Raise

Saturday
- Rest Day

Sunday
- 45minutes jogging

All 3 Sets/ 8-12 Reps, abdominal exercise 20reps, are the above routine good?

This post has been edited by RyoKenzaki: Mar 1 2013, 02:45 PM

Look bro.. we basically have the same working schedule and mindset (my previous mindset that is, u should know my thread).

I started my first day at gym. I work on bench press, pendlay row and squats. All with olympic barbell + weights, all these equipments + rack would of cost a lot if I need to get them at home (and space!).

Today while typing this, I have these muscle soreness all over my body. I've been working out these workouts with my 10kg dumbbells and I've never felt this before.

My chest, upper & lower back and my legs are all sore like mad. It's entirely diff bro. With 1k, you could easily get a 1 year access to your local gym.

I would really suggest you going to a gym bro.. I workout alone too. So I start light to get the form right.

Used to be a gym-nut, goes around 5-6 time weekly..then money prob kicks in, so ive started/cont to work out in my own room..have u heard of Insanity video??that+monkey bar+dumbell is enough to become buff and fit..not totally ripped though..

have you bought the bench？ i am looking for a bench as well and wish to return the borrow bench back to fren...

Not yet buy bench, waiting for salary and buy pull up bar 1st

checkout at mudah for used, if you are on budget. LYN Sales thread, used to have some sellers as well.

At home I suggest just do those that you can do with dumb bells.
Or other exercise like push-up, sit-up.

For the rest, just go to the gym, more worth it and easy.

Any idea what type of body type am i?
Used to be skinny but start gaining stomach fat when i started working :v


This post has been edited by RyoKenzaki: Mar 9 2013, 03:14 AM

Skinny fat type

Well, ectomorph i suppose?

Yes.

well ryo.. just watch ur diet and work out whenever u hav time.. seems u kno already abit. u see result in a few months if u consistant... good luck!!

Hmm my plan is to follow my routine that i posted in page2, do rope skipping and up my calories intake (bulking)
Sometimes will go gym with my friend when free
Still researching thoroughly before starting everything seriously

skipping not enough bro.. keep to the gym if possible.. weight are needed to built ur muscles.. if not den try get a set of TRX which uses ur body weight.. its good actually.. i train at muayfit puchong n they hav this class.. PJ oso got... n watch wut u eat.. with good food ur grow... just stick to beginner's routine....

Nonono, i will follow my routine as below, not just do skip rope only la

Monday
CHEST
- Flat Dumbbell Press
- Dumbbell Flyes
- Wide Form Push Up

ABDOMEN
- Legs Raised Crunch
- Straight Legs Raise

SHOULDER
- Seated Dumbbell Press
- Dumbbell Upright Row
- Bent Over Lat Raise

Tuesday
- 15minutes Rope Skipping

Wednesday
BACK
- Double Dumbbell Row
- Lying Dumbbell Extension
- Back Extension

BICEP
- Standing Hammer Curl
- Concentration Curl

TRICEP
- Overhead Tricep Extension
- Tricep Push Up

Thursday
- 15minutes Rope Skipping

Friday
THIGHS
- Dumbbell Squat
- Front Lunge

CALVES
- Standing Dumbbell Calve Raise

Saturday
- Rest Day

Sunday
- 45minutes jogging

no squat, deadlift and bench press.

He's got dumbbell squats and dumbbell chest presses in there.

I dont have olympic bar and bench yet but i do have db squat and seated press

bench not that expensive..mine rm 300.. barbell is rm80.. rm500 worth of plates is plenty..whats more expensive is the supplements imho.

Myvi5949, where did you get your RM300 bench from?

i buy from a seller in this forum..his nick is iampokemon
i dunno if he is still selling. can PM him urself.
it sent straight to my house. bench is OK la for beginner..but if you lift more than 150kg i think need to buy more expensive model.

just to help u guys heres the link to my bench.. the lelong seller is the same guy iampokemon

http://www.lelong.com.my/fitness-gym-multi...2-11-Sale-P.htm

This post has been edited by myvi5949: Mar 11 2013, 08:29 PM

Thing I'm worried about buying cheaper benches is that it won't support the weight (my body weight + the bar's weight). :\

When you say lift more than 150kg, you mean the bar only, of inclusive of my bodyweight? If it's the latter, then I can only benchpress 80-90kg (not there yet, but I will be one day) on it. Need to think a few times then.

actually i already ask the question to him when i bought it..he say can safely support 200kg. not sure if its the bodyweight or barbell weight.
actually my plan is when i am able to bench/squat my own bodyweight i would start joining a gym.

Since this thread is about working out at home. id like to remind that working out alone can also be dangerous.. you need to PRACTICE FAILING, practice what you have to do if you cant lift the weight. This is to prevent you from panicking.. I dont put the plate fastener on my barbell just in case i fail the last rep. I can safely drop the plates to the side..practice it. Only lift heavy if u feel confident dont do anything stupid if youre lifting alone.