Bodybuilding help, tips & advice?

I'm a slim 21 year old, 5';11, and 11 stone.





I only have a pair of dumbbells (17kg) that I use at home, I don't go to the gym, and I've started to use a powder milkshake supplement (http://www.hollandandbarrett.com/pages/p鈥?/a> in order to help me gain weight %26amp; I try to east as much as I can.





I just want to know the best ways that I can:


- gain weight


- build muscle


- workout routines %26amp; techniques


- what equipment I need to use and how heavy?





Please help, I don't want to look like another average Joe, I want to be Mr. Muscle. Thanks in advance.Bodybuilding help, tips %26amp; advice?
i also shop at holland and barret :) thats where i get my whey protein powder from. best thing to do is buy some basic whey protein (yes this is completely safe and not a dodgy supplement to take unlike some out there) and mix it in a glass of milk or water - the best time to have this is as soon as you can after your workout. other than that i just stick to drinking water most of the time and have a couple of glasses of milk a day to for the extra protein. heres a basic workout plan:





monday - biceps / back


tuesday - rest / cardio


wed - chest/triceps/abs


thrus - rest/cardio


friday - shoulders/traps/legs


saturday - rest


sunday - rest/cardio





this is only a basic plan, you can switch it around a bit if you want to.





always remeber to stretch before you workout and do around 5 mins cardio to warm up and warm down. you should have a protein shake (whey protein is the best source) as soon as possible after your workout.





when you lift weights your muscle tears and then repairs itself - the process in which your muscles get bigger. protein helps repair the muscle fibers - thats why a good amount of protein is essential in your diet.





healthy eating is also important of course. dont make the mistake of eating loads of crap in hope of getting bigger - you will get bigger but most likely more fat than anything else. go to the site below to leanr about a decent healthy diet.





as for working out - on each exercise go with 3 sets of 8 reps for each. i recommend using dumbells/free weights where you can, as these are more effective and beneficial than machines as you have to have more control and balance with free weights. also remeber to have good form when doing an exercise; if unsure ask a personal trainer at your gym - you dont want any injuries and too much weight and bad form has no benefits.





how heavy to go? stick to the 3 sets 8 reps and go as heavy as you can, yet at the same time make sure you can handle/are comfortable with the weight you are about to lift, always keeping good form








one more thing - an intense, good hard workout for an hour -hour and a half tops is much more effective than taking your time and staying there for 2 or 3 hours. you should leave around 1:30 min in between sets.





i really would recommend going to the gym as they will have all the equipent you need and the dumbbells you have might not be sufficient enough for some muscle groups. and as you workout you will naturally get strionger anyway so there will come a time when you outgrow your dumbbells you have at the mo.





if you have any other q's email me if you want to, hope this helped and good luck!