My new BF told me he wasn't sure how I got decent definition with only 5kg dumbbells. He suggested I go up in weight. Advice?

I use the same weight for everything due to lack of options and general not caringness.

I was doing at 5ks: * Alternate bicep curls * Lying flies * Lateral raise * Triceps extension * Shrugs * Bench press (10kgs) * Shoulder press * Squats * Lunges * Toe raise

In and out of that there is a bit of body weight ab exercises and cardio, the generic stuff like leg raises and planks.

He suggested I add in a: * Penlay row * Dead lift

Both of which I have done yesterday and feel the soreness from, probably because I haven't focussed on those muscles before.

I'm still a newbie, maybe a year in and kind of do what I feel like my set should be. In my head it's better than nothing and while I look different and like it, really I do it mostly when I have energy I want to burn off. It's more of a thing I do to keep mentally happy. And sometimes the more I do it the happier I am, so I have stints of serious routine for a month and then drop back to twice a week or whatever.

Can you possible explain the differenced between strength-building protocol and hypertrophy. I'll Google it too but I might understand it better in your terms.

/r/xxfitness Thread Parent