Beginner dumbbell/bodyweight only for stregnth - advice required.

[CanUbAnKai]

Quick thread. Been out the gym in a v long time, and I need to gain strength and size, consider this as a beginner routine.

I understand barbell beginner strength routines into mixed strength and size over a certain time period. However, the gym I have access to has no ability to squat, deadlift, bench etc.

Looking for advice or pointer to material that I can use to gain strength initially and a little size from a beginner perspective with dumbells only (theres also a cable assisted leg press) - and obvious body weight exercises.

Please do not say "find a better gym" in terms of consistency in the short term, this is what I have - look at it as this is better than nothing.

Look forward to replies.

[radrd]

Fierce 5 novice dumbbell program

https://forum.bodybuilding.com/showt...31&pagenumber=

[air2fakie]

"Consistency" in the short term and "better than nothing" isn't going to do anything for you in your specific case. But do what was recommended above I guess.

[TheShadowMan]

Those three exercises can still be done with dumbbells if you got no barbell there.

[CanUbAnKai]

Fierce 5 novice dumbbell program

https://forum.bodybuilding.com/showt...31&pagenumber=

Thank you, I have been looking at this. I may have to tweak a few things but a good start.

Those three exercises can still be done with dumbbells if you got no barbell there.

Agreed, although I would much prefer being able to do a barbell deadlift, whats the best alternatives to that specific exercise?

[radrd]

Thank you, I have been looking at this. I may have to tweak a few things but a good start.

Agreed, although I would much prefer being able to do a barbell deadlift, whats the best alternatives to that specific exercise?

Dumbbell RDL is good. Do it single-legged when you max out your dumbbells. If you want to be successful, I would encourage you not to tweak any novice program until you've done it for several months and understand the fundamentals.

[Zeperoon]

Thank you, I have been looking at this. I may have to tweak a few things but a good start.

Curious if you ended up starting this program? I just started it myself this week.