Leg Routine - Only Dumbbells

A leg routine at home with limited weights can be tough. I have been asked about getting a good workout with just dumbbells available. I recommend still doing the basic exercises you would do at the gym like squats, lunges and dead lifts but with slight differences to use dumbbells instead of a barbell.

As with most exercises when trying to develop definition, do 3 - 4 sets of 8 - 12 reps each. The only difference will be for dead lifts and hamstring curls where you will do 10 - 12 reps.

Leg Routine Part 1 - Squats

There are three forms that work well. Regular dumbbell squats are done with the weights held one in each hand beside you as you go down to at least a 90 degree angle in your legs. Goblet squats are much the same except the position of the weight. Hold a dumbbell in front of your upper chest with both hands when doing the squat. This is very much like a front squat. The Bulgarian split squat is a one-legged squat done with your back leg on a bench as you squat with the front leg only. Check the link for a complete description and picture.

Leg Routine Part 2 - Lunges

There are four versions. Regular lunges are described in a previous article. Reverse lunges are done by moving in the opposite direction. Stand holding a dumbbell in each hand by your sides, palms facing you. Place one foot back and lower your body until both knees form a 90 degree angle. Pause and push yourself upright.

Stationary Lunges are done in the same way as reverse lunges except your feet do not move from their positions. Keep one foot in front and one behind you and lower yourself as before. Do all reps for one leg before switching positions.

Side Lunges follow the same procedure as a regular lunge but the foot placement when stepping will be sideways.

Leg Routine Part 3 - Dead Lift

With using dumbbells, I would recommend stiff legged dead lifts. Hold a dumbbell in each hand instead of a barbell across your shoulders and perform a regular dead lift with your legs kept straight throughout the movement.

Leg Routine Part 4 - Calf Raise

You can do a basic calf raise while holding dumbbells and standing on the edge of a stairs or a 2 x 4. Do them with both legs at once or one leg at a time. The other variation is to do them while sitting and place a dumbbell on your knee when lifting.

How to use all of these? Perform TWO squats, one lunge, one dead lift, and one calf raise exercise. Add to these the following two leg routine exercises:

1. Step-up: Holding a dumbbell in each hand, step up onto a low bench or stairs using the same leg for all 8 - 12 reps before switching legs.

2. Dumbbell Hamstring Curl: Lie face down on a bench or other raised flat surface with a dumbbell held between your feet. Raise the weight to your butt and slowly lower to the start.

As a whole, you have variations in the exercises to choose from and a good mix of angles and styles to develop good muscle development.

My name is Jacques Delorme and I run a youth nutrition blog at http://visportsnutrition.ca where you can get all sorts of information on nutrition, exercise and motivation for youth athletes. Visit my site and feel free to leave comments and questions if you need more information.

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How To Gain Weight Fast With Milk

GOMAD stands for "gallon of milk a day" and it's one of the best ways a skinny guy can bulk up and get stronger. The strategy is also exactly what the name suggests:

You drink a gallon of milk a day.

How long you do this for depends on:

• Your current weight.
• The weight you want to achieve.
• How much fat gain you're willing to put up with.

But people mostly drink the milk each day for a month to begin with. You can repeat the process again and again over the course of the rest of your life - it doesn't become any less effective - although you might not need to do it more than once. You'll gain 15-30 pounds during that month and, for a lot of people, that's all they need to gain before they stop looking skinny (and before they stop feeling week).

Here's a few things to know about GOMAD though:

1. You need to drink full-fat milk. This is the milk with all the calories, protein, and good fats that we need coming into our body. Don't use any other option like low-fast milk or almond milk. Use the real thing.
2. Don't forget to train. It's pointless to gain weight if you're not actively working your muscles. Start a program like Starting Strength before drinking the milk and do lots of squats. If you don't do this, you're only going to get fat.
3. Brace yourself. There are side-effects. You'll gain some fat, fart a lot, possibly get constipated, and your skin could break-out in acne. But remember, it's only for a month and it will help you gain weight and build muscle. If that's your goal, then just accepted the temporary draw-backs and continue on.
4. Continue to eat real food. Milk is not a replacement for your regular meals. It's in addition to your usual food. Make sure you're having three, solid meals a day to maximise weight gain and remain healthy.
5. Drinking a lot of milk can be difficult. For the first few days, drink half a gallon, then ramp your way up. You don't have to start at the top. Just work your way toward the gallon.

As of writing this, I've been doing GOMAD for three weeks and it's been one of the better decisions I've made in recent memory. I've gained weight, become stronger, and will surely go through the same process again in the future.

In the mean time, check out my GOMAD results for a better look of what milk can do for you. I know for sure that, the next time a friend asks, "How do I gain weight and build muscle?" I'll say, "Drink a whole lot of milk every day for a month."

It works.

Article Source: http://EzineArticles.com/?expert=Dave_Irons