You can try repetition with the lower CoC's, somewhere in the area of 5-10 failure sets per day.

If that doesn't work, do you have ANY other equipment at home?

only 10kg kettlebell lol

Hey Raynor, my gf is looking to get a routine to stick too and I dont know anything about female training/routines.

She wants to just tighten and define her muscles. She's 5' 8 ~125lbs

Hey i'm looking for a new workout program that would be good for me. im 18 and ive been lifting for a little over two years . I'm an endomorph. I eat well but im trying to cut down on my bf % im pretty musuclar but would also like to gain size. i usually workout 6 days a week. I rarely do intese cardio.

Wrap a towel around the bar of the kettlebell and do wrist curls with it to help. Also, you can try to hold very heavy objects with each hand, gradually going heavier/longer.

Also, hang from a chin-up bar for as long as possible.

Without proper equipment, there isn't much else to do.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


Do you need a diet as well? this training routine should be exactly what you need.

ty, i train my hand grip power 7 days a week. some days maximum, some other days just fingers, trying to heavy random objects. atm coc 3 closed from open wide hand possition without helping other hand to set it in place going for coc 4

Me and a friend are looking to start working out. I'm 5'10 and he's about the same. I weigh around 150 I think he's closer to 180-200. He's big on the whole body work out and cardio. While I want to work on my arms and chest, and back mainly. We are going to get a membership to the YMCA. Our dilemma is that neither of us know what to do before and after we workout. Ie) diet, stretch, routine, supplements.
also would I benefit from gaining weight then working it off for the muscle if so how can I gain a substantial amount of weight.
If you have any question pm me and I'll do my best to answer them asap

This post was edited by YourHopeAnDream on Oct 16 2013 10:48am

correct squat form? my knees feel discomfort sometimes. any tweaks and tips is appreciated.