Can you help me with my starting to work out questions?

M

maxitwist07

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Question, I want to start this work out:


Whats the difference between the dumbell bench press and the Single-arm Floor Press ?

Can i do the Chest-Supported Dumbbell Row without a bench?

Lastly, would protein powder be of any use to me?, just starting?

I tried a bit of the workout today, it was fine except i wasnt sure about these things.
 
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I am guessing the single arm floor press is the exercise I know as one armed press up, this uses body weight and technique so is easy for naturally lightweights who have learned the technique. Intensity is adjusted by shifting pivot from knees to feet or elevating your feet. If you have never done this, find technique videos, it would be impossible to type out. Prime mover on both will be triceps, with assistance from shoulders and chest, more chest on dumbbell work. The dumbbell work is laid on a bench or the floor so not heavy on the postural muscles as push ups are.
You can lean forward resting your chest on a stool, or anything else, I have seen someone who used a narrow chest of drawers as his support for this, waist to chest.
Protein stuff. I have copied this from the myth busting files section in articles and research, bit of a fraud as I wrote it first time.
Massive protein = Massive muscles
Because of course muscle is made of protein isn’t it? No actually it isn’t. Most of your muscle is water, so think of it less like a bunch of steel rods more as a bunch of incredibly tough water balloons, the sort that fortunately don’t tend to burst on impact.
The irony of the fact muscle is mostly water is that any excess protein that cannot be converted to fat is disposed of along with some excess water in your urine.
Yes you need protein, but the western diet contains proportionately more of it than we need. We eat very meat rich diets compared to our body design, the clue is in the massive canine teeth we don’t have.
When it comes to dealing with training and growth we need energy to train, protein to repair damage a comparatively little for growth, and here’s the big one, energy to fuel the repair process. The balance doesn’t shift much, you need more protein than someone sitting on their posterior all of the time but your energy demands are also higher so the percentage increase in protein need is not much different to increase in need for carbs, fats and trace foods.
The key here as anywhere regarding nutrition is balance. Don’t eliminate protein but don’t expect it to have the instant ability to convert you to Adonis either. If you are looking to gain mass I generally advise you have a little more protein than you absolutely need, the fat some of this will be converted to should burn away with your training if not excessive, and better to be sure there was enough. However if 50% of your calorific intake is protein, that will be why the love handles aren’t disappearing.
 
The one-arm bench press helps build your chest muscles while using more of your core for stabilization. It's also helpful to fix muscular imbalances you may have. The dumbbell bench press movement is fairly straightforward.But for same exercise you should concern with with proper guidance.
 
I would question the single arm for balance logic. Tried it based on simple logic before, only ever found it made imbalance worse and more wide spread. By comparison working the body evenly forced it to balance out.
Different people find different results.
 
Dumbbell Bench Press uses both arms at once and is on a bench. The bench allows your elbows to go lower than your shoulders, increasing potential range of motion.

The 1-arm Floor Press is lying flat on the floor, which limits range of motion, making it focus more on the top part of the movement (which is often under-worked in full ROM bench press variations due to the sticking point halfway up). It'll also demand more of your obliques.

Without a bench or machine set up for it, the Chest Supported Row is not a Chest Supported Row, it's a Bent Over Row. You can do that, but it will require a little more focus on technique -- in particular, activating your glutes and pushing your knees out a bit so that your lower body and hips can support your spine, so that your core and erectors can take the load.
 
I decided to instead start this workout, as i dont have the bench needed for that
[link name=https://www.youtube.com/watch?v=LOQLVO9wiFA]https://www.youtube.com/watch?v=LOQLVO9wiFA[/link]

It is composed of
1.Chest Press- 3 Sets X 12 -15 Reps
2.Dumbbell Rows - 3 sets X 12-15 Reps
3.Squat,Bicep Curl and Shoulder Press - 3 setsX 12-15 Reps
4.Alternate Dumbbell Curl - 3 sets X 12 -15 Reps
5.Lying Tricep Extension - 3 sets X 12 -15 Reps

My concerns;
Chest press; I did this lying on the bed, it was a bit difficult as i couldnt let my arms drop as far as they should.
The first set I mixed my technique a bit, trying to find out which was felt best, then i waited 30 seconds
2nd set laid my arms out wide and brought then up in an arc in front of me, which is not what is shown in the video i realise and i primairly felt it in my tricep.
3rd set (after watching the vid again) I tried to do it more like he did, just raising straight up, though not being able to pull back as far im not sure how effective this was, it felt a bit off, and primairly (really) effected my forearm, my left one to be exact.

Im new to exercising proeoperly, so this doing 3 sets of 15 reps is not something im used to. I used to do just 1 set till almost failure of pushups/sit ups/bicep curls (the only exercises i used to do) So my question here is, are the second and third sets meant to be harder or are you meant to be fully recovered in the 30seconds between each set? (because im not!!)

Next questions:
are more bicep curls really neccesary when theyre already included in the previous workout?
And is the tricep extension thingy neccesary, im guessing it trains the tricep, i feel its easy enough to train tricep with pushups, could i replace it with them?

Lastly;
for the first two exercises i kept my dumbells as heavy as i could, and for the rows especially, maybe this was too much, they totally killed me doing that 3 times.
For each of the exercises, how much weight would you reccommend i have on the dumbell, in terms of High-mid-Low
My guess would be something like
Chest Press High as possible
2.Dumbbell Rows Mid-high
3.Squat,Bicep Curl and Shoulder Press -(low)?-Mid (i have to lift it over my head!)
4.Alternate Dumbbell Curl - (Mid)?-high
5.Lying Tricep Extension - low-mid

Then again i know that i can just experiment with what weights are comfortable but challenging in completing the 15reps for 3 sets, but Im curious that i have never seen different weights for different exercises mentioned anywhere but we must surely change weightage for different exercises.

p.s is it okay to have a little lie down in between exercises?
 
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