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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 09-20-2009, 12:00 PM   #1
mmsazzad
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hi
eid mubarak to everyone(its the biggest festival for muslims)
My gym is closed for 10 days But i dont want to take it as rest
I hav only a pair of dumbells( 14 lb) to work with
I am thinking about 10/10
In this system u just do one exercise per body part for 10 sets and 10 reps Its called jerman volume training
Link---http://muscleandbrawn.com/2008/12/german-volume-training/
Hows tht for home workout?
is it worth a shot?
Pls help me
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Old 09-20-2009, 12:13 PM   #2
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Originally Posted by mmsazzad View Post
hi
eid mubarak to everyone(its the biggest festival for muslims)
My gym is closed for 10 days But i dont want to take it as rest
I hav only a pair of dumbells( 14 lb) to work with
I am thinking about 10/10
In this system u just do one exercise per body part for 10 sets and 10 reps Its called jerman volume training
Link---http://muscleandbrawn.com/2008/12/german-volume-training/
Hows tht for home workout?
is it worth a shot?
Pls help me
Welcome to the forum. There are many ways to workout without a gym.

The 10x10 method is a good choice. Here are some exercises you could use. Don't use them all. One exercise per bodypart is enough on German Volume Training.

Maybe others can suggest some exercises as well:

Chest: Pushups
Chest: Dumbbell Flyes
Triceps: Dips between 2 chairs, feet resting on the ground in front of you.
Triceps: Diamond Pushups...hands together forming a diamond.
Back: Pullups
Legs: Body weight Squats - 100 reps at a time
Legs: Lunges
Hamstrings: Stiff leg deadlifts, 100 reps at a time
Biceps: Dumbbell Curls

If the weight seems rather light, say for curls, incorporate slow negatives 4-6 seconds.

Stick with a limited 45 second rest between sets during the 10x10 method.

Lastly, don't fear losing muscle during a layoff. You would lose little if any. And what you do lose comes back very quickly. This is called muscle memory.
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Old 09-20-2009, 01:13 PM   #3
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I hav a pair of dumbell I can use it
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Old 09-20-2009, 01:43 PM   #4
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I hav a pair of dumbell I can use it
In some cases, bodyweight exercises with the 10x10 would be better...pushups, pullups.

Use the dumbbells for lunges or squats, dumbbell curls, etc.
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Old 09-20-2009, 02:17 PM   #5
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thanks for the vary quick reply Rep+

Last edited by mmsazzad; 09-20-2009 at 02:21 PM.
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Old 09-20-2009, 04:13 PM   #6
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thanks for the vary quick reply Rep+
You're welcome. Let us know if there's anything else we can do to help
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Old 09-21-2009, 03:45 PM   #7
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Combo Exercises will give you the most bang for your buck when you have light weights

Renegade Rows with Push-ups
Upright Rows with Overhead Presses
Lying pullovers with tricep extensions
Lunges with Bicep Curls
One-Legged Box(chair) squats
DB Snatches/Cleans
Chest Flyes with Rear Delt Flyes
Side Raises with Front Raises
One-Legged Hip Thrusts(bridges)

I can keep going..............
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