That’s not a silly question at all…

Yes follow it again and this time around give it 110%… so you can give yourself and your program a chance to really kick butt!

Just adding this comment so you can check our new post:

Take a look at this post on our blog here at VFT:
http://virtualfitnesstrainer.com/muscle-building/muscle-building-diet-plans-and-strategies/

I’ve got 9 pdf sample muscle building diet plans from 2000 calories through to 6000 calories – along with 8 critical muscle building strategies that you can download for FREE.

Help yourself and enjoy…

Most of the exercises can be swapped for dumbbell exercises.

Obviously a weight bench would come in handy. You may already have one of those. Make sure it’s nice and sturdy so it can support your bodyweight and the exercises you’re performing on it.

Also you can perform triceps dips on the bench.

I’m not sure if you have a chin up or pull up bar. There might be a park nearby which you can use the monkey bars.

Also here’s a quote from Military.com that could help with an alternative – if you don’t have access to a chin up or pull up bar:

When discussing alternative exercises for a challenging calisthenics exercise such as pull-ups, simply break down the pull-up into muscle groups used. They are…

Biceps

These are your pulling muscles that enable your arms to bend and lift your weight over the pull-up bar. The exercise recommended to develop biceps is, of course, bicep curls.

A good workout for this muscle is what I call a superset where you select three dumbbell weights (For instance 15lbs, 20lbs, and 25lbs). This is a non-stop workout where you only rest to change the weights after each series of repetitions. Do the 15lbs for 20 reps, the 20 lbs for 10 reps, and the 25 lbs for 5 reps. Select the weight for you that will make it challenging to do a set of 20,15,10 reps non-stop.

Back and Grip Muscles

Another great exercise that can work the same muscle groups as pull-ups is the Bent over Dumbbell Row.

It is recommended to prop yourself as shown in the picture to take stress off of your lower back and better concentrate on pulling the dumbbell as if you were starting a pull-start lawnmower. Let the heavy dumbbell hang and stretch your back and shoulder connection and then pull the dumbbell to the outside of your chest – hold for 1-2 seconds at the top of the lift.

Stomach and Lower Back

It never hurts to workout your torso, as pull-ups cause you to flex your abs and back during the lift and hang.

Hope this all helps, Thomas.

Im a 6 foot male and around 142lb. Is it possible to replace the barbell exercies in the routine you linked to with dumbbells? In terms of convenience and cost it would be great if i could.

what other equipment is needed btw?

So you’d like to put on lean muscle and add some curves? Is that correct?

I am really skinny I’m trying to gain weight but in vain
my problem is that i can’t eat too much amount of food
I have just got into gym
my weight is 100 P and height: 5.4
I want workouts that fit my female body.

One of the reasons I have this featured on VFT is because it’s a good “allround” muscle building workout regime, to help build muscle and strength, while varying the exercises, mixing it up a bit to help stimulate new changes.

For example:

If someone, who has never used weights / resistance training before, or is very new to this type of training, if they bombarded one body part per day with lots of hard core exercises, resistance and sets – they’d more than likely injure themsevles because their bodies simply wouldn’t be used to it.

Also if someone is more experienced, and just needs to change things up a bit, they can incorporate it into their plan too. A break from their usual routine.

Vince knows first hand how hard yakka it is to build muscle, and is kinda considered a guru in this field, he’s like the ultimate skinny turned muscle dude. You may have seen Vince’s crazy antics on the net. http://www.virtualfitnesstrainer.com/vincedelmontesblog

Jason, I hope this helps. Good on you for asking this question, as I’m sure others reading the above maybe thinking the same thing also, but haven’t commented on it as yet. Well done!