questions from a newbie

Hello all. I'm new to resistance training and have a few questions. I'm
hoping some of you veterans will be kind enough to offer some feedback.


1. I have an adjustable weight bench and a full set of dumbbells at my
residence. I'm basically limited to using those for the time being, so I'm
wondering how to design as complete a workout as possible given that those
are the only pieces of equipment I have access to. I suspect I might be
limited to upper body stuff, but perhaps I'm wrong.

2. How many exercises should I do for each muscle? In looking at various
resistance training FAQs, it seems a common mistake for beginners is
overtraining. What I can't figure out is what that means in practical
terms. For example, if I do 3 or 4 sets of bicep curls, does that mean I
shouldn't do any other bicep exercises that day?

3. Incline bench press- My bench has something like 14 settings. What's
the optimal beginner setting? i.e. what angle should the bench be at?

4. At www.exrx.net under Latissimus Dorsi, there aren't any dumbbell
exercises listed. Is that because there aren't any that are effective for
that muscle?

Thanks in advance for any assistance you can provide.

"nikko" <nothanks DeleteThis @seriouslynothanks.com> schreef:

> 1. I have an adjustable weight bench and a full set of dumbbells at my
> residence. I'm basically limited to using those for the time being, so
> I'm wondering how to design as complete a workout as possible given that
> those are the only pieces of equipment I have access to. I suspect I
> might be limited to upper body stuff, but perhaps I'm wrong.

That is right.
I do not recommend squats or deadlifts with dumbbells, but that is up to
you.
Some "experts" DO recommend them.

> 2. How many exercises should I do for each muscle?

Depends on the muscle (group) and yourself.

I suggest 3 for chest and back, 2 for deltoids and 1 for both bis and tris.

Example:

DB flatpresses/inclines/flys
shoulder press/lateral raise
DB curls/tricep extension

> In looking at various resistance training FAQs, it seems a common mistake
> for beginners is overtraining. What I can't figure out is what that means
> in practical terms. For example, if I do 3 or 4 sets of bicep curls, does
> that mean I shouldn't do any other bicep exercises that day?

And several days following
Do it twice a week, once a day.

> 3. Incline bench press- My bench has something like 14 settings. What's
> the optimal beginner setting?

25-30 degrees. (probably 3th/4th hole, if the 14th sets the bench at 90
degrees)
Go higher, and you end up pressing with the delts and tris.

> 4. At www.exrx.net under Latissimus Dorsi, there aren't any dumbbell
> exercises listed. Is that because there aren't any that are effective for
> that muscle?

Dumbell rows are an EXCELLENT exercise to beef up the upper back.

----
Pete