Started doing this when I weighed 104 kgs back to April 22nd, at first I was only able to use 5 kg dumbbells and progressively I came all the way to 13 kg dumbbells. Did this three times a week, twice running for an hour plus walking 12-13k steps everyday plus 400-500 calorie deficit. Now I weigh 84.5 kgs and my pear-shaped torso now looks like a reversed triangle (pretty wiiide but still triangle). Extremely happy I found your channel, you guys deserve million subs!
This is amazing to hear! 20kg down and reshaping your whole body is a massive accomplishment! Just goes to show what you can do if you decide to put in the work and stay consistent with it over time. Way to go! Keep up the great work and getting better every week!
Did you follow this video exactly or did you change it? Could I do 3 sets of 12? I'm struggling with progression. 7kgs I can just barely get to 12. But I can't perform any more sets. Just 1
First day impressions:It arrived in a waist high box. ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
Keep it simple and just perform a basic common push-up. Then.... of you want to play around a bit, add static (isometric) holds for 8 second pauses (i.e. 8 seconds at just below the top, 8 seconds in the middle, and 8 seconds at the 90 degree towards ... but do not drop your chest below the 90 degree in your elbows ... then press back to the top and begin again. You may only get 3-5 reps your first few times. These isometric holds when doing push-ups are real burners! 💪 🔥
Love these workouts! I’m 44 and just trying to maintain muscle I’ve built while keeping conditioning up. I also train at home these days. This workout is perfect!
I am Moqtada from Iraq, I am 16 years old. I completed the first week of these exercises, and I felt cramps and tremors after the exercise, but now all the shivers and convulsions are gone, and as for the change in my body, I did not feel any change from the first week. I will write here when I finish every week until the 8th week
If you felt cramps and shivers etc. from the workout, you may be pushing yourself too hard and/or not eating enough around your workouts. It will also take several weeks of consistent training to start seeing noticeable changes in your body, but you should start seeing and feeling improvements in your workout performance within just a few weeks. If you're completely new to training, you may be better suited to start off with our no-gym needed bodyweight focused workouts on the channel before attempting these. Thanks for watching and keep us updated with your results
The second week has ended and there are good results on my body, and my body is straightened much better and there are no convulsions or tremors Thanks for the advice
YESSSS! Now this is what I came looking for! Only just heard the term compound exercise and wondered if I could do it with the dumbells I have at home and now here i am! 12 weeks, 3x weekly. Starting today after I get my Mum work done.
Amazing! Glad you found what you were looking for with this video. Yes compound exercises are key to making the most of your time with your workouts! :D Be sure to keep us updated with how this goes for you!
I started using this routine over a month ago. I've started mixing in other lifting exercises in the past couple weeks to keep my muscles guessing. I'm feeling the changes all over already. It's been a few years since I was regularly in the gym and I can feel the added strength already. Thank you.
This is an excellent workout for that. Be sure to check out the newest series on our channel as well "Strength Training at Home" for more great strength and muscle building workouts with dumbbells
Wonderful program! I just completed my first week and it went great. I am a complete novice when it comes to working out, so I am not up to 80% of one rep max. I just want to take a week or two to fully dial in on good form using light weight. Got me a pair of 5-60 pound adjustable dumbbells, so really excited to eventually maxing them out. I did add some bicep curls and tricep pushdowns as isolation exercises at the end. Will report back in a few months with my progress. Thanks once again!
I am just starting out with weight training and only have access to dumbbells so this video is very helpful for me! Really appreciate this great video, time to gain some muscle!!!!
This workout is great for training the bigger main muscle groups to help build strength and lean muscle. Combining this with our weekly faster fat loss workouts in place of traditional cardio and a solid diet like our 3x3 Faster Fat Loss Diet Plan, you'll be set!
Thanks for watching Guru. It's best to perform this full body workout just 1-2 times per week and combine it with other workouts for the rest of the week to make sure you're working all muscle groups with a variety of exercises.
@@BlueStarNutraceuticals its been about 45 days since i started...3 days per week... honestly...amazing results...lost about 3 inches in stomach...plus body has visible changes...starting to get in good shape...will definitely continue...thanks man...i plan on continuing with this workout as it can be done with a pair of dumbells and at home...please continue with posting such amazing contents...once again...thankyou so much 😊
@@pinkhoodrobin5567 I lost around 6 kg since then...i wanted to lose some weight and become lean...my strength increased...i am not sure about adding mass to your body but i guess a good diet with this workout would bring in the results that you want :)
@@BlueStarNutraceuticals i wanna do some days as a linear exercise. Other days i wanna do it as a circuit, perhaps with 60-90 seconds of rest since i will be attacking different body parts...💪
For rest times a good average time to aim for would be around 90 seconds, but it will really depend on how taxing the exercise is. You want to rest long enough to be able to train again at full intensity, but not rest so long that you start to lose focus and cool off too much. As for increasing weight, you should aim for progressive overload as often as possible as long as you're able to maintain proper form and control with the exercises.
Thanks Steven. Pre-workout isn't necessary, but it can certainly help improve your energy and intensity during training. Proper form is always important to avoid injury
Been looking hard core for a full body dumbell compound workout and must say that this is a vicious workout. I have though moved them around starting squats 1st, chest 2nd, deadlift and rows for 3rd and 4th and shoulders to end it off. I feel bloody awesome and f#$%ed afterwards. Thanks heaps Blue Star will be continuing with this routine for 6 months at least.
I did this with 20 lb dumbells (10 lb each) and I felt dead after. I have some questions: 1. Should I add other exercises if I want to develop my calves, abs and traps or is this enough for muscle growth? 2. When should I increase my dumbell weights? 3. I don't feel any muscle activation (pain) after doing floor presses. Is this normal or should I switch this exercise for another? Thanks!
Hey Thomas, great job putting in the work, to answer your questions: 1. yes you should be performing more than just this one workout for a well-rounded and complete training program. 2. You should aim to increase your weights each week, as long as you can while maintaining proper form. If you have to use the same weight for a couple weeks that is fine, but you always want to work towards increasing the weight over time. 3. Floor presses are meant to target your chest. If you don't feel your chest working, either you need to double-check your form to ensure you're performing them correctly, or need to focus more on squeezing with your chest in order to raise the weight. Thanks for watching, hope that helps!
I have a question … doing this for 8-12 weeks, am I supposed to increase the weights over time or stay at the weight I am comfortable? I do not know a lot about weight training and want to learn. Thank you.
While keeping good form, continue to challenge yourself. If this means it is time to increase your weight - increase your weight. 💪👍 How have you been making out with your progress?
A quick question here - there 5 compounds and 25 working sets in total. How would you warm up if you were to follow this program yourself? I know that number of working sets depends on the current strength level but would it be ok, in general, do like 1 set at 30-40% of 1RM and then 1 set at, say, 60% and then proceed with 3 working sets to keep total number of sets at 5 per exercise? I can do 2-3 warmups if I have 2 or 3 compounds per day (such as push or pull day) but I have no idea how to take warm up into account doing big five compounds in a single workout? What would you suggest? Thanks!
Great question! Most of here, like you also mentioned, will start with lighter weight and gradually increase until we're in our working sets. Smaller muscle groups may require 1-3 warm-up sets while a bigger muscle group such as that heading into squats, bench, or deadlifts may require 4-5 warm-up sets. Does this help? 🤓
Definitely okay to add some isolation exercises. Generally for isolation exercises, you don't want to go overly heavy so somewhere in the 8-12 rep range is a good rule of thumb. As for the sets, that's entirely dependent on your experience, recovery and goals. You'll have to adjust based on what you can manage and still properly recover from.
This workout doesn't have a lot specifically for your arms and abs so Our action hero abs & arms workout is a great one for tomorrow, you can check it out here: ruclips.net/video/3w4jI9mcdvM/видео.html 💪💪
I have been working out all this time for nothing. I am a skinny guy with a fast metabolism. I just want to bulk and be happy with myself also I've been doing cutting workouts for the past 3 months and its no wonder I'm seeing no results. I'm gonna eat carbs 6 times a day and do this workout wish me luck and I wont give up
Awesome video. I am a beginner and only have a 15 kg dumbbell; I'm going to substitute exercise # 1 with unilateral shoulder press, exercise # 2 with goblet squat, exercise # 3 with suitcase dead lift, exercise # 4 with unilateral floor chest press, exercise # 5 with unilateral dumbbell bent over row. Can I achieve the same results?
You can certainly still achieve great results that way and those are great substitutions. For long term progress it will be best to invest in more dumbbells, but you can make some good gains with that to begin with
Hi. I am 23 years old and 5ft 7. I am 190lbs and I want to get down to 165lbs. Can I use this exact workout with higher reps and lower weights to burn the fat and lose weight? I would greatly appreciate your feedback🙏🏾
Higher reps and lower weight for burning fat is a myth. You want to continue training hard and heavy, especially when you're cutting down body fat so that you're preserving as much muscle mass and strength as possible. This is definitely a great main workout to keep in your routine to keep up your strength, power and muscle mass. For more assistance with maximizing fat loss, check out our weekly Faster Fat Loss series on our channel with workouts designed to crank up your metabolic rate, burn fat fast and replace boring traditional cardio sessions. Hope that helps!
@@BlueStarNutraceuticals Thank you for your feedback, I appreciate it. And I definitely saw a video for Fat Loss with Dumbbell with Rob Riches that will help me.✊🏾
Hey, great workout! I got two questions: 1. Can I perform 4 sets of 10-12 reps, just to shorten the time and it still work good for hypertrophy? 2. Doing squat - is holding dumbbells with my arms straight, along the body while squatting is less beneficial? Thanks in advance!
Glad you enjoyed the workout Filip. 1. You can do 4 sets of 10-12 and still get some good hypertrophy benefits for sure. 2. You can do the squat holding the dumbbells at your sides, although it won't work your core stabilization as much and changes the movement slightly, so you may not feel it working in your quads as much. But feel free to try different things out and see what works best for you.
Can only do 2 sets of ten of each excercise, at 10 pound dumbells. 11 weeks pregnant. Dont usually excercise whatsoever. Also added 2 mile walk at 5mph daily. Will update. 220#.
If you're doing something rather than nothing, that's a huge improvement already! Great job putting in the work and doing what you can to stay fit and healthy for you and your baby :) Definitely keep us posted.
Hey! ... you can stick with these workout plans as long as you wish. 😎 As you are limited to dumbbells, we have loads of workouts here: www.youtube.com/@BlueStarNutraceuticals/search?query=dumbbells
I am rookie when it come to those workout. I've decided to take back my life by start healthy and decide to make a workout part of my lifestyle. I am 31 years old male, weight 190 of fat and some good muscle (muscle from my job demands lifting boxes and stand on floor) my height is 5'6 ½ My body type is Endomorph so I have slow metabolism and my diet is basic nose to tail meats mixed with fishes too. I want to know if this full body workout is possible I can build muscle mass, size and strength as well? Thank for your time to read it!
Hey Adam, way to take back your life! Yes, you can build muscle mass, size and add strength with this workout. Make sure your diet matches your goals. If you need help with your nutrition, check out => ruclips.net/video/tk0oQGdq7ZM/видео.html Let us know if you need further assistance. :)
Definitely. The main thing you need to focus on for building muscle is increasing weight over time (progressive overload) and enough quality food to support new muscle growth. As a general rule of thumb, should aim for somewhere around 15-17x your bodyweight in pounds for calories each day, 1g of protein per pound of bodyweight, about 25% fats, focusing on healthy fats like Omega-3s and the rest minimally processed, high fiber carb sources, with the occasional "junk food" / "cheat meal" worked in.
Can I mix it like this: Compund garage three days per week In between days faster fat loss I get workout six days a week by following this and Sunday I can take rest! What s your thoughts on this team blue star?
That can certainly work, but you'd probably be better off performing this workout one day per week and 2 additional workouts for upper/lower body for the other non-faster fat loss workouts. The Faster Fat Loss workouts can take place of your cardio sessions. That way you can work in more variety of exercises and ensure you're not missing any muscle groups
For sure. Bicep curls are an isolation exercise which is why they weren't in this workout - focused on compound movements, but you can certainly add some extra isolation exercises in for smaller muscle groups if you wish
I’m a beginner in the gym and it’s very hard for me to stay consistent. I keep changing my routines because I watch tones of videos and everyone says different things. Some people recommend a 4 day Upper/Lower split and others recommend a 6 day Push/Pull/Legs and I just don’t know to do. I have a gym across my house and it’s literally a 30 second walk. There’s a cable machine, Dumbbells, and leg machines. How long would you recommend doing this Full Body Dumbbell Routine before changing to a different routine. I am also in that "skinny fat" section. I’m 5’7 180 and some people say you should bulk and others say cut. What do you recommend? And with this full body workout, would it be okay to do cardio in the morning on an empty stomach and after school lift weights? Thanks
Hey Schneid - you simply have to find what works best for you, choose one program and stick with it for a good 12 weeks minimum. If you're constantly switching routines, you're never going to be performing the movements long enough to see significant progress. Choose a frequency and type of training split you know you can stick to, and stick to it. After a complete 12 week cycle of one training program, you can switch it up and try something different. The main thing is consistency. So don't worry about what other people say you should do. Focus on what gets you excited to workout and stick with it long enough to see progress. If you're truly "skinny fat" you need to build muscle mass to help shape your physique. Cutting won't do much other than make you a bit less fat and a bit more skinny. Spend some time building up a good amount of muscle mass and strength, then cut down to reveal your muscle definition. Hope this helps. Also you shouldn't follow just this one full body workout as your entire routine. You should have 3-5 workouts you perform throughout the week as part of a complete routine. If you're relatively new and starting out, try out 3 days per week (1 upper body day, 1 lower body day, and then this full body day) That would be a great routine to get you going.
Absolutely. Focusing on the primary compound exercises like this is going to be the best way to pack on the most amount of strength and size in the least time.
Dumbbell Deadlifts will work your whole body and one of the best exercises for building a strong back. If you didn't feel anything, you need to increase the weight!
I tried my own modification by supersetting the compound movements with isolation movement for the same muscle group For example : bent over rows plus lat pull down or rows Bench press plus flyes Shoulder press plus lat raises Squat plus leg extensions Dead lift and hyperextensions Tell me if it is wise because I started plateauing so I needed to make it togher
A better option might be to superset opposing muscle groups so that you're not fatiguing yourself on the isolation movements and making the following compound movement less effective. So try superseting Chest with Back, Quads with Hamstrings, etc. Always good to experiment and see what works best for you
hey guys are there muscles that dont get activated in this workout? i am completely new so i dont know which isolation exercises complement this workout. great workout btw started a week ago
Hey John, thanks for watching. This workout focuses mainly on your bigger muscle groups: shoulders, legs, chest and back. Although all muscles are involved to some extent for stabilization, muscles that aren't directly targeted would be your arms (biceps & triceps), core, calves, rear delts, and traps. Adding some additional exercises focusing on these smaller muscle groups will help ensure all areas of the body are being trained. Luckily for you we have nearly 200 workouts you can follow along for free on the channel :)
@@BlueStarNutraceuticals thanks for replying. doing this for 2 weeks now its great and for now i added 1 set of lunges until failure as a finisher at the end of this workout and each week i do 2 biceps and 3 triceps exercises (as stated from your 9 best dumbbell exercises video) and rear delt flys for now (will find more) but i was wondering if i can separate these to another 1 upperbody and 1 lowerbody day to address all missed out muscles plus this full body 3x workout basically 5 training times per week. is it a good approach for a beginner?
@@realfreedom15 As a beginner you want to focus more on recovery to ensure you're able to make consistent progress. So you'd be better sticking to 1 upper body, 1 lower body and this full body workout 1x per week for a total of 3 workout days.
Oh my! We have so much to offer on our channel and regardless of level, all can be accomplished and/or adjusted based on your needs. We filtered the playlists for you as this may help => ruclips.net/user/BlueStarNutraceuticalsplaylists As well, if you have a real specific workout or muscle group you wish to train, you can do a search as well. Hope this helps and if you have any other questions, please let us know. :)
You should always take 5-10mins to warm-up with some dynamic movements at the beginning of the workouts and can take 3-4 warm-up sets with the first main compound exercise to get prepared for the heavier weight. Rest times will vary depending on your conditioning level and experience, give yourself enough time to recover and catch your breath, but not so much you start to lose focus or cool down. Generally 60-90seconds is a good rest period to aim for. Heavier lifts may require 2mins+
@@BlueStarNutraceuticals Here is your dumbbell workout. Dumbell overhead press-Dumbell front squat-Dumbell deadlift-Dumbell flat bench press -Dumbell bent over row. So at these 5 exercises. Did I also have to 3-4 warm up sets for each exercises ?
Your arms get trained indirectly with the compound movements, if you'd like to add additional bicep and tricep isolation work you can, however this is a compound focused workout.
My biggest fear is damaging the back if I bend down in any type of workout, especially the deadlift, when it comes to the disk in the spine. Any advice?
Focus on training with proper form and strengthening the core and back. Not training your back, with exercises like deadlifts and others will leave you much more prone to back injury. So start with what you can manage and focus on making gradual progress, while paying proper attention to recovery and mobility.
I know this was a year ago, but the two most important things are form and engaging your muscles. I've only hurt my back by neglecting those. Study and master form, practice it light or weightless. With lifting with barbells or the heaviest dumbells, do some lighter sets to warm up. And ENGAGE your CORE, GLUTES, AND HAMSTRINGS. That's so important. You need to feel yourself using the muscles you need. If you get careless and try to brute force it with just your arms and momentum, that's when you get hurt. But once you understand form, and focus on that, the rest comes naturally and you won't need to think about it
Hey, 21yr old female here, i'm a beginner and i'm 5ft weighing 42kg. Is doing full body workout 3-5 times/ week is better or doing splits daily Or combining both?. I'm planning to buy bigmuscle essential whey protein powder, any suggestions?
Hey! Full body workout 3-5x /week or doing splits daily ... - completely up to you. One is not necessarily going to be better than the other. A few things to consider: 1) First and most important is to make sure your nutrition, hydration, and rest meet the demands of your goals. 2) Does your schedule allow for this schedule? 3) Monitor your progress. For example, if you find one muscle group is becoming more dominant, scale back on the workload. Or, complete opposite... if you have a lagging body part(s) - put emphasis on this area. As far as a protein powder, although currently out-of-stock, a premium whey isolate such as www.bluestarnutraceuticals.com/products/iso-smooth makes a great choice to help you reach your total daily protein requirements and/or assist with your post-workout recovery needs. Hope this helps! :)
You can reduce the weight for following sets, but you may either just not be taking enough time to recover between sets, or you might have to reduce the initial weight you're using to allow you to complete all sets for the prescribed number of reps, without having to lower weight.
Hello! These are some awesome workouts. Question tho, is it effective for skinny guys like me? Is there gonna be some results for me because I'm worried I might get skinnier. Thanks in advance
Glad you enjoyed it. And absolutely. In order to improve your physique from the "skinny fat" look. You have to build more muscle mass to fill out your frame and then reduce your total bodyfat % to improve definition. This will help with packing on the lean muscle mass and we've got a whole series of Faster Fat Loss workouts to follow each week.
Ive started get hip and lower back pain when squatting, what excercise can i substitute the squats with to get the same effect? Are bulgarian split squats a good alternative?
Bulgarian split squats are a great alternative. However if you're having pain in your hips and back with squatting. That's likely a sign that there's an issue with your form or body alignment is off, possibly due to posture or mobility issues. So its worth looking into the cause of your pain with squatting to maintain full functional movement with your body long term.
Do the same number of sets with an increased rep range that will meet your demands. You can also slow down the eccentric (negative) movement of the weight, which increases the time-under-tension (TUT).
Yes you can. You will not directly feel a pump or burn in your biceps with this workout as they are only engaged as stabilizers and secondary muscles in the compound movements.
Nope. Can rest as long as you need to feel ready for the next set (within reason). Anywhere from 1-3 minutes is quite normal. And for powerlifters sometimes 5mins+ is required. All depends on your training intensity and recovery ability
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1:47 - Dumbell overhead press
2:06 - Dumbell front squat
2:27 - Dumbell deadlift
2:52 - Dumbell flat bench press
3:17 - Dumbell bent over row
Appreciate the timestamps, thanks for watching Ramz
@@BlueStarNutraceuticals Thank you for appreciating the timestamps
Thanks Ramz.
Thank you Ramz!
@@WIProgress npnp
Started doing this when I weighed 104 kgs back to April 22nd, at first I was only able to use 5 kg dumbbells and progressively I came all the way to 13 kg dumbbells. Did this three times a week, twice running for an hour plus walking 12-13k steps everyday plus 400-500 calorie deficit. Now I weigh 84.5 kgs and my pear-shaped torso now looks like a reversed triangle (pretty wiiide but still triangle). Extremely happy I found your channel, you guys deserve million subs!
This is amazing to hear! 20kg down and reshaping your whole body is a massive accomplishment! Just goes to show what you can do if you decide to put in the work and stay consistent with it over time. Way to go! Keep up the great work and getting better every week!
Did you follow this video exactly or did you change it? Could I do 3 sets of 12?
I'm struggling with progression. 7kgs I can just barely get to 12. But I can't perform any more sets. Just 1
did you take supplements?
This is exactly what I'm looking for a real gym no bs workout that doesnt take 60 minutes and burn my schedule up.
Training smart and training hard. 💪
Yep thats all you need
First day impressions:It arrived in a waist high box. ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
Keep it simple and just perform a basic common push-up.
Then.... of you want to play around a bit, add static (isometric) holds for 8 second pauses (i.e. 8 seconds at just below the top, 8 seconds in the middle, and 8 seconds at the 90 degree towards ... but do not drop your chest below the 90 degree in your elbows ... then press back to the top and begin again. You may only get 3-5 reps your first few times. These isometric holds when doing push-ups are real burners! 💪 🔥
Wow, as a beginner and senior this was a awesome workout, by far the most concise and targeted. Thank you.
Hey! We're happy to help! 🙌
You guys provide great quarantine work outs. I'm sweating more at home than at the gym. Thanks 🔥
Glad you like them Corbin! Keep training hard!
It is because some gym has air conditioner.
@@thecameraman8882 😂😂😂
thankyou so much
You're welcome! Great full body workout that can be incorporated in any training routine!
Just returned to this one!!! fast and efficient work out! thanks again for the video!!!
Awesome to hear! With so many new workouts, sometimes you forget the older gems like this one; always great to revisit!
Love these workouts! I’m 44 and just trying to maintain muscle I’ve built while keeping conditioning up. I also train at home these days. This workout is perfect!
Great to hear wvjon75 - thanks for watching!
Only have limited equipment here at home and haven't been active for some time. This one worked! Great results so far
Amazing to hear! It can be surprising what you can accomplish with a few simple dumbbells when you know how to use them effectively.
Thanks for the vid, will try tomorrow
Awesome! Be sure to let us know what you think when you give it a shot!
I am Moqtada from Iraq, I am 16 years old. I completed the first week of these exercises, and I felt cramps and tremors after the exercise, but now all the shivers and convulsions are gone, and as for the change in my body, I did not feel any change from the first week. I will write here when I finish every week until the 8th week
If you felt cramps and shivers etc. from the workout, you may be pushing yourself too hard and/or not eating enough around your workouts. It will also take several weeks of consistent training to start seeing noticeable changes in your body, but you should start seeing and feeling improvements in your workout performance within just a few weeks. If you're completely new to training, you may be better suited to start off with our no-gym needed bodyweight focused workouts on the channel before attempting these. Thanks for watching and keep us updated with your results
Thanks for the advice and I will continue with these exercises until the end
The second week has ended and there are good results on my body, and my body is straightened much better and there are no convulsions or tremors Thanks for the advice
I think this is the only workout you need for muscle growth and power.thanks!
This definitely covers the fundamentals! Glad you enjoyed this one
@@BlueStarNutraceuticals thank you
YESSSS! Now this is what I came looking for!
Only just heard the term compound exercise and wondered if I could do it with the dumbells I have at home and now here i am!
12 weeks, 3x weekly.
Starting today after I get my Mum work done.
Amazing! Glad you found what you were looking for with this video. Yes compound exercises are key to making the most of your time with your workouts! :D Be sure to keep us updated with how this goes for you!
Well ? Any results ?
Thank you sooo much !
You're welcome! Happy to help out!
I started using this routine over a month ago. I've started mixing in other lifting exercises in the past couple weeks to keep my muscles guessing. I'm feeling the changes all over already. It's been a few years since I was regularly in the gym and I can feel the added strength already. Thank you.
Great work @TheThirdFlash !!! Thank you for taking us on your journey. :)
I really really needed this, thanks for that, simple and straight to the point. I will just add hammer curls in the end to my routine
Glad we can help! 💪
I absolutely love Blue star. You gentlemen rock. These workouts are bad ass. And always have me pouring sweat.
Amazing to hear scchi2 - glad we can can help keep you moving and workin hard!
Thanks alot.
Our pleasure!
Effectively starting strength with dumbbells
This is an excellent workout for that. Be sure to check out the newest series on our channel as well "Strength Training at Home" for more great strength and muscle building workouts with dumbbells
Wonderful program! I just completed my first week and it went great. I am a complete novice when it comes to working out, so I am not up to 80% of one rep max. I just want to take a week or two to fully dial in on good form using light weight. Got me a pair of 5-60 pound adjustable dumbbells, so really excited to eventually maxing them out. I did add some bicep curls and tricep pushdowns as isolation exercises at the end.
Will report back in a few months with my progress.
Thanks once again!
Awesome to hear sanwar, be sure to keep us updated with your progress!
sanwar1 hows it going so far
How were your results bro ?
If i do this workout can i also add isolation workout for my bicep,tricep and traps?
You certainly can. :)
I frigging love this workout.
Love to hear that. This is one of the best for total body strength and muscle mass
Add some accessory movements at the end and damn you have a powerful full body workout!
You got it Shivam! Thanks for watching!
Thanks for putting ur time into spreading ur knowledge, much appreciated👍
Happy to help!
I am just starting out with weight training and only have access to dumbbells so this video is very helpful for me! Really appreciate this great video, time to gain some muscle!!!!
Awesome to hear Awrite! We've got a whole playlist of great dumbbell only workouts on the channel you can check out as well! Keep training hard 💪
I summon the power of Arnold!
You got this!!
Hello from Mauritius.
Do you think this routine can help with weight loss.
Suggest some tweaks for weight loss if need to.
Thank you
This workout is great for training the bigger main muscle groups to help build strength and lean muscle. Combining this with our weekly faster fat loss workouts in place of traditional cardio and a solid diet like our 3x3 Faster Fat Loss Diet Plan, you'll be set!
Great WO. Won’t lie. I miss when Jordan use to say, “What’s up Champ!”
Agree 100%!!
Haha, well, thanks for watching John... Keep training hard, Champ! 😎💪💯
shannon Briggs musta told him that's his line
I did this yesterday and man what a workout
Awesome job Anthony! Glad you enjoyed this workout!
These workouts are superb congrats.......can we do these workouts 4 or 5 times in a week....
Thanks for watching Guru. It's best to perform this full body workout just 1-2 times per week and combine it with other workouts for the rest of the week to make sure you're working all muscle groups with a variety of exercises.
10/10 workout gentleman
Glad you enjoyed this one! Keep training hard and be sure to check out the hundreds of other great, free workouts on our channel
started doing this today 😊
Awesome! Keep us posted with your results!
@@BlueStarNutraceuticals its been about 45 days since i started...3 days per week... honestly...amazing results...lost about 3 inches in stomach...plus body has visible changes...starting to get in good shape...will definitely continue...thanks man...i plan on continuing with this workout as it can be done with a pair of dumbells and at home...please continue with posting such amazing contents...once again...thankyou so much 😊
@@rohithsuresh1136 How is the result bro?
I am starting it today I am a very skinny guy and I want to add mass to my body
@@pinkhoodrobin5567 I lost around 6 kg since then...i wanted to lose some weight and become lean...my strength increased...i am not sure about adding mass to your body but i guess a good diet with this workout would bring in the results that you want :)
Superb workout
Glad you liked it
Thanks
Glad you liked the workout Pruthiraj
How long should you rest between sets?
Hey! ... take 2 minutes to rest and rehydrate between each set. Your goal is to perform this workout in under 90 minutes. 💪
Will this workout increase bicep and tricep size?
It can. Make sure your diet coincide with your goals. 💪
thank you for replying 👍
Good video.
Could you list your top 5 strength workouts / dumbbell only.
Thank you
Sure! Here you go 💪: www.youtube.com/@BlueStarNutraceuticals/search?query=Top%205%20Dumbbell%20Only
Starting this tomorrow. I will be doing abs in the days between. Wish me luck.
You got this! Keep us posted with the results Fabian!
@@BlueStarNutraceuticals i wanna do some days as a linear exercise. Other days i wanna do it as a circuit, perhaps with 60-90 seconds of rest since i will be attacking different body parts...💪
How long should you rest between sets, and how often should you increase the weight you lift?
For rest times a good average time to aim for would be around 90 seconds, but it will really depend on how taxing the exercise is. You want to rest long enough to be able to train again at full intensity, but not rest so long that you start to lose focus and cool off too much. As for increasing weight, you should aim for progressive overload as often as possible as long as you're able to maintain proper form and control with the exercises.
Pre workout is very important for building muscles, so is proper form. Great info here sir👋
Thanks Steven. Pre-workout isn't necessary, but it can certainly help improve your energy and intensity during training. Proper form is always important to avoid injury
any recomendation if i dont have a bench can I go for push up instead? thanks ! home work out only :)
You can perform a floor press if you don't have a bench.
great video ,i only use dumbells nothing else ,very helpful video ,keep up the solid work on dumbell workout ,great job you did
Glad you like the workout Joe. Be sure to check out the dozens of other dumbbell only workouts we have on the channel as well 💪💯
Been looking hard core for a full body dumbell compound workout and must say that this is a vicious workout. I have though moved them around starting squats 1st, chest 2nd, deadlift and rows for 3rd and 4th and shoulders to end it off. I feel bloody awesome and f#$%ed afterwards. Thanks heaps Blue Star will be continuing with this routine for 6 months at least.
Glad it could help perry. We have a few great dumbbell only workouts on the channel you can check out! Keep training hard 💪
I did this with 20 lb dumbells (10 lb each) and I felt dead after.
I have some questions:
1. Should I add other exercises if I want to develop my calves, abs and traps or is this enough for muscle growth?
2. When should I increase my dumbell weights?
3. I don't feel any muscle activation (pain) after doing floor presses. Is this normal or should I switch this exercise for another?
Thanks!
Hey Thomas, great job putting in the work, to answer your questions:
1. yes you should be performing more than just this one workout for a well-rounded and complete training program.
2. You should aim to increase your weights each week, as long as you can while maintaining proper form. If you have to use the same weight for a couple weeks that is fine, but you always want to work towards increasing the weight over time.
3. Floor presses are meant to target your chest. If you don't feel your chest working, either you need to double-check your form to ensure you're performing them correctly, or need to focus more on squeezing with your chest in order to raise the weight. Thanks for watching, hope that helps!
I have a question … doing this for 8-12 weeks, am I supposed to increase the weights over time or stay at the weight I am comfortable? I do not know a lot about weight training and want to learn. Thank you.
While keeping good form, continue to challenge yourself. If this means it is time to increase your weight - increase your weight. 💪👍
How have you been making out with your progress?
Are the 3 days supposed to be consecutive or do you skip one day in between the 3 days?
Hey Louis - every other day. 💪
Blue Star Nutraceuticals 👍☝️💪
Thanks for watching cuz!
@@BlueStarNutraceuticals anytime
take a shot every time he says “explosively” 😍
Just make sure it's a shot of Iso-Smooth 😉💪 Gotta make sure you're able to train explosively to keep making those gains!
I can't feel anything when doing bent over rows do you got any tips?
Mind-muscle connection. In other words, focus on the muscle group that is being worked.
Don't just perform the action - perform it with a purpose.
Thanks for the tips🤜🏿🤛🏿
Glad you liked the vid! Thanks for watching 👊💪
A quick question here - there 5 compounds and 25 working sets in total. How would you warm up if you were to follow this program yourself? I know that number of working sets depends on the current strength level but would it be ok, in general, do like 1 set at 30-40% of 1RM and then 1 set at, say, 60% and then proceed with 3 working sets to keep total number of sets at 5 per exercise? I can do 2-3 warmups if I have 2 or 3 compounds per day (such as push or pull day) but I have no idea how to take warm up into account doing big five compounds in a single workout? What would you suggest? Thanks!
Great question! Most of here, like you also mentioned, will start with lighter weight and gradually increase until we're in our working sets. Smaller muscle groups may require 1-3 warm-up sets while a bigger muscle group such as that heading into squats, bench, or deadlifts may require 4-5 warm-up sets.
Does this help? 🤓
Is it ok to add some isolation exercises? And if it’s ok how many set and rep?
Definitely okay to add some isolation exercises. Generally for isolation exercises, you don't want to go overly heavy so somewhere in the 8-12 rep range is a good rule of thumb. As for the sets, that's entirely dependent on your experience, recovery and goals. You'll have to adjust based on what you can manage and still properly recover from.
Blue Star Nutraceuticals thanks alot, you’re the best❤️❤️
Just did this routine again. Still effective for me. Blue Star, what's a wise and good follow up to do for tomorrow?
This workout doesn't have a lot specifically for your arms and abs so Our action hero abs & arms workout is a great one for tomorrow, you can check it out here: ruclips.net/video/3w4jI9mcdvM/видео.html 💪💪
@@BlueStarNutraceuticals perfect. Thank you!
Awesome video
Thanks kid menace, glad you liked the workout!
Love ur workout sir. God bless
Thanks Gong! Keep training hard!
I have been working out all this time for nothing. I am a skinny guy with a fast metabolism. I just want to bulk and be happy with myself also I've been doing cutting workouts for the past 3 months and its no wonder I'm seeing no results. I'm gonna eat carbs 6 times a day and do this workout wish me luck and I wont give up
You've got this! At least you know what to do now. It's only up from here!
Awesome video. I am a beginner and only have a 15 kg dumbbell; I'm going to substitute exercise # 1 with unilateral shoulder press, exercise # 2 with goblet squat, exercise # 3 with suitcase dead lift, exercise # 4 with unilateral floor chest press, exercise # 5 with unilateral dumbbell bent over row. Can I achieve the same results?
You can certainly still achieve great results that way and those are great substitutions. For long term progress it will be best to invest in more dumbbells, but you can make some good gains with that to begin with
15 kg is pretty good for a beginner
which exercise will hit biceps, triceps & forearms
deadlifts and rows will engage biceps and forearms as supporting muscle groups, presses will work triceps along with shoulders / chest.
Looks like you guys respond to every comment.
Just gonna leave this here...
We do our best to respond to those willing to watch and support us! 💪🔥
Nice workout champ!
Thanks for watching Clinton! Keep training hard!
Hi. I am 23 years old and 5ft 7. I am 190lbs and I want to get down to 165lbs. Can I use this exact workout with higher reps and lower weights to burn the fat and lose weight? I would greatly appreciate your feedback🙏🏾
Higher reps and lower weight for burning fat is a myth. You want to continue training hard and heavy, especially when you're cutting down body fat so that you're preserving as much muscle mass and strength as possible.
This is definitely a great main workout to keep in your routine to keep up your strength, power and muscle mass. For more assistance with maximizing fat loss, check out our weekly Faster Fat Loss series on our channel with workouts designed to crank up your metabolic rate, burn fat fast and replace boring traditional cardio sessions.
Hope that helps!
@@BlueStarNutraceuticals Thank you for your feedback, I appreciate it. And I definitely saw a video for Fat Loss with Dumbbell with Rob Riches that will help me.✊🏾
Hey, great workout! I got two questions:
1. Can I perform 4 sets of 10-12 reps, just to shorten the time and it still work good for hypertrophy?
2. Doing squat - is holding dumbbells with my arms straight, along the body while squatting is less beneficial?
Thanks in advance!
Glad you enjoyed the workout Filip.
1. You can do 4 sets of 10-12 and still get some good hypertrophy benefits for sure.
2. You can do the squat holding the dumbbells at your sides, although it won't work your core stabilization as much and changes the movement slightly, so you may not feel it working in your quads as much. But feel free to try different things out and see what works best for you.
@@BlueStarNutraceuticals Thanks!
Nice workout. What’s your opinion on Powerblock vs Ironmaster dumbbells for a home gym?
Glad you liked the workout. Both dumbbell options work great for home workouts. Just depends what you personally like more
Can only do 2 sets of ten of each excercise, at 10 pound dumbells. 11 weeks pregnant. Dont usually excercise whatsoever. Also added 2 mile walk at 5mph daily. Will update. 220#.
If you're doing something rather than nothing, that's a huge improvement already! Great job putting in the work and doing what you can to stay fit and healthy for you and your baby :) Definitely keep us posted.
Please can anyone tell me how long can we stick to theses workout plan at home as im the same i only have dumbells and lmited space please anyone?
Hey! ... you can stick with these workout plans as long as you wish. 😎
As you are limited to dumbbells, we have loads of workouts here: www.youtube.com/@BlueStarNutraceuticals/search?query=dumbbells
I am rookie when it come to those workout. I've decided to take back my life by start healthy and decide to make a workout part of my lifestyle.
I am 31 years old male, weight 190 of fat and some good muscle (muscle from my job demands lifting boxes and stand on floor) my height is 5'6 ½
My body type is Endomorph so I have slow metabolism and my diet is basic nose to tail meats mixed with fishes too.
I want to know if this full body workout is possible I can build muscle mass, size and strength as well?
Thank for your time to read it!
Hey Adam, way to take back your life!
Yes, you can build muscle mass, size and add strength with this workout. Make sure your diet matches your goals.
If you need help with your nutrition, check out => ruclips.net/video/tk0oQGdq7ZM/видео.html
Let us know if you need further assistance. :)
I m skinny guy can I use workout plan for build muscle ?? And tell nutrition tips?
Definitely. The main thing you need to focus on for building muscle is increasing weight over time (progressive overload) and enough quality food to support new muscle growth. As a general rule of thumb, should aim for somewhere around 15-17x your bodyweight in pounds for calories each day, 1g of protein per pound of bodyweight, about 25% fats, focusing on healthy fats like Omega-3s and the rest minimally processed, high fiber carb sources, with the occasional "junk food" / "cheat meal" worked in.
Can mass gainer is needed for ectomorph ?? If yes how can we use it
For some reason the dumbbell front squats cause pain in my wrists I'm going to sub them out with goblet squats
That's a great substitute! Thanks for watchin
Can I mix it like this:
Compund garage three days per week
In between days faster fat loss
I get workout six days a week by following this and Sunday I can take rest! What s your thoughts on this team blue star?
That can certainly work, but you'd probably be better off performing this workout one day per week and 2 additional workouts for upper/lower body for the other non-faster fat loss workouts. The Faster Fat Loss workouts can take place of your cardio sessions. That way you can work in more variety of exercises and ensure you're not missing any muscle groups
What bout bicep curls? Can i add them?
For sure. Bicep curls are an isolation exercise which is why they weren't in this workout - focused on compound movements, but you can certainly add some extra isolation exercises in for smaller muscle groups if you wish
Can i add bicep curls & tricep extensions to this if I don’t care about time spent training & can I cut the sets for all exercises to 3 sets?
You can customize it however you like and fits your needs.
I’m a beginner in the gym and it’s very hard for me to stay consistent. I keep changing my routines because I watch tones of videos and everyone says different things. Some people recommend a 4 day Upper/Lower split and others recommend a 6 day Push/Pull/Legs and I just don’t know to do. I have a gym across my house and it’s literally a 30 second walk. There’s a cable machine, Dumbbells, and leg machines. How long would you recommend doing this Full Body Dumbbell Routine before changing to a different routine. I am also in that "skinny fat" section. I’m 5’7 180 and some people say you should bulk and others say cut. What do you recommend? And with this full body workout, would it be okay to do cardio in the morning on an empty stomach and after school lift weights? Thanks
Hey Schneid - you simply have to find what works best for you, choose one program and stick with it for a good 12 weeks minimum. If you're constantly switching routines, you're never going to be performing the movements long enough to see significant progress.
Choose a frequency and type of training split you know you can stick to, and stick to it. After a complete 12 week cycle of one training program, you can switch it up and try something different.
The main thing is consistency. So don't worry about what other people say you should do. Focus on what gets you excited to workout and stick with it long enough to see progress.
If you're truly "skinny fat" you need to build muscle mass to help shape your physique. Cutting won't do much other than make you a bit less fat and a bit more skinny. Spend some time building up a good amount of muscle mass and strength, then cut down to reveal your muscle definition.
Hope this helps. Also you shouldn't follow just this one full body workout as your entire routine. You should have 3-5 workouts you perform throughout the week as part of a complete routine. If you're relatively new and starting out, try out 3 days per week (1 upper body day, 1 lower body day, and then this full body day) That would be a great routine to get you going.
Me too.
Hi I'm new to exercise and my goal is to bulk up. I'm currently 174cm and 72kgs. I'm just wondering is this fullbody workout good for bulking up?
Absolutely. Focusing on the primary compound exercises like this is going to be the best way to pack on the most amount of strength and size in the least time.
what do exercise 3 do for you? I didn't notice any burn or tension while doing it?
Dumbbell Deadlifts will work your whole body and one of the best exercises for building a strong back. If you didn't feel anything, you need to increase the weight!
I tried my own modification by supersetting the compound movements with isolation movement for the same muscle group
For example : bent over rows plus lat pull down or rows
Bench press plus flyes
Shoulder press plus lat raises
Squat plus leg extensions
Dead lift and hyperextensions
Tell me if it is wise because I started plateauing so I needed to make it togher
A better option might be to superset opposing muscle groups so that you're not fatiguing yourself on the isolation movements and making the following compound movement less effective. So try superseting Chest with Back, Quads with Hamstrings, etc. Always good to experiment and see what works best for you
Thank you for the advice now I’ll surely do this 🔥
Do we have to do them in order?
You can switch them around if you wish. 👍
@@BlueStarNutraceuticals thanks!!
hey guys are there muscles that dont get activated in this workout?
i am completely new so i dont know which isolation exercises complement this workout.
great workout btw started a week ago
Hey John, thanks for watching. This workout focuses mainly on your bigger muscle groups: shoulders, legs, chest and back. Although all muscles are involved to some extent for stabilization, muscles that aren't directly targeted would be your arms (biceps & triceps), core, calves, rear delts, and traps.
Adding some additional exercises focusing on these smaller muscle groups will help ensure all areas of the body are being trained. Luckily for you we have nearly 200 workouts you can follow along for free on the channel :)
@@BlueStarNutraceuticals thanks for replying.
doing this for 2 weeks now its great and for now i added 1 set of lunges until failure as a finisher at the end of this workout and each week i do 2 biceps and 3 triceps exercises (as stated from your 9 best dumbbell exercises video) and rear delt flys for now (will find more) but i was wondering if i can separate these to another 1 upperbody and 1 lowerbody day to address all missed out muscles plus this full body 3x workout basically 5 training times per week. is it a good approach for a beginner?
@@realfreedom15 As a beginner you want to focus more on recovery to ensure you're able to make consistent progress. So you'd be better sticking to 1 upper body, 1 lower body and this full body workout 1x per week for a total of 3 workout days.
Are these compound exercises good for skinny guy like me? I am gonna try this for 2 months.. do you have anything to say?
Perfect for skinny guys wanting to pack on muscle, or anyone wanting to build the most amount of strength and muscle in the shortest amount of time.
@@BlueStarNutraceuticals thnx, ill do it 👊
Awesome video 👍
Thanks for watching DawN - glad you enjoyed the workout!
I am intermediate with working out. What other workouts would you recommend to compliment these 3 full body days and make a 5 day split?
Oh my! We have so much to offer on our channel and regardless of level, all can be accomplished and/or adjusted based on your needs.
We filtered the playlists for you as this may help => ruclips.net/user/BlueStarNutraceuticalsplaylists
As well, if you have a real specific workout or muscle group you wish to train, you can do a search as well.
Hope this helps and if you have any other questions, please let us know. :)
How about warm up sets before main sets ? And how much times for resting between each exercises ?
You should always take 5-10mins to warm-up with some dynamic movements at the beginning of the workouts and can take 3-4 warm-up sets with the first main compound exercise to get prepared for the heavier weight. Rest times will vary depending on your conditioning level and experience, give yourself enough time to recover and catch your breath, but not so much you start to lose focus or cool down. Generally 60-90seconds is a good rest period to aim for. Heavier lifts may require 2mins+
@@BlueStarNutraceuticals
Here is your dumbbell workout.
Dumbell overhead press-Dumbell front squat-Dumbell deadlift-Dumbell flat bench press -Dumbell bent over row.
So at these 5 exercises. Did I also have to 3-4 warm up sets for each exercises ?
What about biceps and triceps??
Your arms get trained indirectly with the compound movements, if you'd like to add additional bicep and tricep isolation work you can, however this is a compound focused workout.
My biggest fear is damaging the back if I bend down in any type of workout, especially the deadlift, when it comes to the disk in the spine. Any advice?
Focus on training with proper form and strengthening the core and back. Not training your back, with exercises like deadlifts and others will leave you much more prone to back injury. So start with what you can manage and focus on making gradual progress, while paying proper attention to recovery and mobility.
I know this was a year ago, but the two most important things are form and engaging your muscles. I've only hurt my back by neglecting those. Study and master form, practice it light or weightless. With lifting with barbells or the heaviest dumbells, do some lighter sets to warm up. And ENGAGE your CORE, GLUTES, AND HAMSTRINGS. That's so important. You need to feel yourself using the muscles you need. If you get careless and try to brute force it with just your arms and momentum, that's when you get hurt. But once you understand form, and focus on that, the rest comes naturally and you won't need to think about it
@@raisedbybears1991 Thanks for this info bro!
Hey, 21yr old female here, i'm a beginner and i'm 5ft weighing 42kg. Is doing full body workout 3-5 times/ week is better or doing splits daily Or combining both?. I'm planning to buy bigmuscle essential whey protein powder, any suggestions?
Hey! Full body workout 3-5x /week or doing splits daily ... - completely up to you. One is not necessarily going to be better than the other. A few things to consider:
1) First and most important is to make sure your nutrition, hydration, and rest meet the demands of your goals.
2) Does your schedule allow for this schedule?
3) Monitor your progress. For example, if you find one muscle group is becoming more dominant, scale back on the workload. Or, complete opposite... if you have a lagging body part(s) - put emphasis on this area.
As far as a protein powder, although currently out-of-stock, a premium whey isolate such as www.bluestarnutraceuticals.com/products/iso-smooth makes a great choice to help you reach your total daily protein requirements and/or assist with your post-workout recovery needs.
Hope this helps! :)
@@BlueStarNutraceuticals hey i'll consider your advice, thank you!
i do this same workout but with 8 pound weights LOL
As long as you're working hard and continually improving, that's all that matters!
I weigh 49 Kg and I’m 5’4 (14yrs old) I want to bulk and try to hit maybe 63Kg, is this a good workout to do whilst bulking??
Absolutely, you can do this workout along with a sensible diet to assist with reaching your goals. 💪
@@BlueStarNutraceuticals I have another question, should I lean bulk or dirty bulk and what’re the best foods for dirty or lean bulk?
If i got a failure on bench press for example 1st set only get 5 reps, can i then continue next set with lower weight but higher reps?
You can reduce the weight for following sets, but you may either just not be taking enough time to recover between sets, or you might have to reduce the initial weight you're using to allow you to complete all sets for the prescribed number of reps, without having to lower weight.
Hello! These are some awesome workouts. Question tho, is it effective for skinny guys like me? Is there gonna be some results for me because I'm worried I might get skinnier. Thanks in advance
As long as you're eating enough and increasing weight over time you can build muscle and burn fat with this routine.
@@BlueStarNutraceuticals Thank you for the immediate response. 😊
Awesome Video! Will this routine work if your trying to get out of "Skinny Fat"?
Glad you enjoyed it. And absolutely. In order to improve your physique from the "skinny fat" look. You have to build more muscle mass to fill out your frame and then reduce your total bodyfat % to improve definition. This will help with packing on the lean muscle mass and we've got a whole series of Faster Fat Loss workouts to follow each week.
This works for athletes too?
Definitely. As an athlete the majority of your training should be focused on compound exercises like this.
Ive started get hip and lower back pain when squatting, what excercise can i substitute the squats with to get the same effect? Are bulgarian split squats a good alternative?
Bulgarian split squats are a great alternative. However if you're having pain in your hips and back with squatting. That's likely a sign that there's an issue with your form or body alignment is off, possibly due to posture or mobility issues.
So its worth looking into the cause of your pain with squatting to maintain full functional movement with your body long term.
Iv got 5 pound dumbells not much weight at home how many sets and reps
Do the same number of sets with an increased rep range that will meet your demands. You can also slow down the eccentric (negative) movement of the weight, which increases the time-under-tension (TUT).
@@BlueStarNutraceuticals 🫡 thanks bro very helpful
Would it be okay to add some bicep curls? I don't feel a bicep burn
Yes you can. You will not directly feel a pump or burn in your biceps with this workout as they are only engaged as stabilizers and secondary muscles in the compound movements.
How many keep diet ? Heavy or low
Hi Paras, could please clarify your question?
Sweet
This workout sure is!
If I do these three days a week what kind of workouts should I be doing on the off days?
You can take the rest of the days as rest days, or you could work in additional upper/lower workouts 👌
Go light and use this as off/light day stretch routine. Go heavy the other days.
Can I do this workout while bulking? Thanks.
Absolutely. This would be one of the best workouts for bulking.
Hey, is 3 minutes between sets too long? Since we are lifting so heavy those 3 mins of rest would feel so good
Nope. Can rest as long as you need to feel ready for the next set (within reason). Anywhere from 1-3 minutes is quite normal. And for powerlifters sometimes 5mins+ is required. All depends on your training intensity and recovery ability