|
2005/08/02, 08:07 AM
Let me start off by saying I need some serious help and advise. I am 23 years old. I weigh about 150lbs. I am about 5'8... I have always been in pretty good shape. I have always "looked" fit/tone. However I have never lifted weights consistantly in my life. In school I lifted a bit in gym class and I lifted while on the wrestling team. But nothing serious or of any consistancy. There was one time a few years back when I hit the gym regularly for about 3 months and saw know noticable results and gave up. I have decided I need to get off my ass and start lifting again. Tonight was my first night. Let me tell you. I feel like a puss. I thought I would start off small and work my way up. I thought I would start with my bis and tris. Thought I would do EZ bar curls (50lbs), reverse curls(50lbs), behind my head dumb bell(20lbs), and flat bench (inside grip)(60lbs). All 5 sets of 10. But I could hardly finish. My arms were at failure and at this low of weight? What is wrong with me? Should I be having this much of a problem? Should I try to up the weight and do 3 sets of 10? Please help.:(
|
|
|
|
2005/08/02, 08:34 AM
Storm... welcome to FT...
First off... 5 sets of 10 reps of 50lbs is a lot... so, you likely started too high... start with a lower weight and work up to higher weights...
Secondly, fill out your profile so we know more about you...
Thirdly, pick a fitness plan from FT... they'll steer you in the right direction...
t
--------------
This donut has purple in the middle, purple is a fruit. - Homer (Simpson)
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
|
|
2005/08/02, 09:02 AM
don't get discouraged storm. Tim hit it right on the head for this one. It just sounds like you need a plan, and you will see the improvements more. That's half the game really is keeping yourself in the right frame of mind while lifting from my experience.
welcome to ft.
|
|
2005/08/02, 09:21 AM
Thanks guys. After reading through some of the posts...I have another question. If I am wanting to build size should I be doing larger weight with less reps. Like maybe 3 sets of 8 reps? Or maybe even 8,6,4?
One more thing. I don't think the fitness plan will help me. I need a very detailed workout and on specific days. I work about 60 hours a week. I don't have ANY time to go to the gym. I will hardly have time to work out at home. I have a bench with incline and decline,barbell,ez curl bar,and dumbells. Thats it! Not much equipment. I can work out Monday nights,Tuesday nights, Wednessday days, Thursday nights,Saturday any time, Sunday any time. What would be a good over all workout for me? What should I do and on what days? Please consider the equipment I have available to me. Also if it matters I would like to focus on my arms and chest the most. Thanks in advance for anyones help. I am all ears.
|
|
2005/08/02, 09:39 AM
Storm... FT can help customize a plan for you... it won't hurt to check 'em out...
Also, even though your main focus will be upper body, do not forget legs.
--------------
This donut has purple in the middle, purple is a fruit. - Homer (Simpson)
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
|
|
2005/08/02, 09:57 AM
I deff. wont forget about my legs. I want to be proportioned but I would really like some upper body improvement. Also, you are right. I did get a customized plan. Now my only question left is what excersises will be best considering the equipment I have. Can anyone help?
MON. chest,abs
TUE. shoulders,back,calves
WED. bis,tris,abs
THUR.chest,abs
FRI. rest
SAT. legs,calves
SUN. rest
Also, would it be okay to mix in some cardio? Maybe just run a mile or so a couple mornings a week?
Thanks everyone!
|
|
2005/08/02, 10:57 AM
Keep the cardio light, if you are looking to build mass. I would say a mile run in the morning won't hurt anything, but interval sprinting (HIIT) would probably be a better idea. Also, I would probably move your monday workout to sunday, just so you are not doing 4 workouts in a row.
Im not a bodybuilder, and as such I wouldn't use some of these exercises in a powerlifting routine, but I do know which exercises target which muscles, so here goes.
chest-flies or bench press.
shoulders-lateral raises, shoulder press
tris-close grip bench press, tricep extensions, skull crushers
bis- any form of curls
legs-clean and press the bar overhead, and then drop it to rest on your back, and do squats. Also, deadlifts.
back-deadlifts, straight leg deadlifts
calves-put weight on back, do calve raises. also, single leg calve raises with your bodyweight can be simple yet effective.
--------------
The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
|
|
2005/08/02, 11:23 AM
Thanks a lot man! I am going to put this info to use! Also should I be using any kind of supps? Gainer or creatine or should I wait until I get going for a few weeks first? Let me know what you think.
|
|
2005/08/04, 10:54 AM
Wait to use any gainers or creatine. At least a few months in...I've even heard it said wait a year after working out to try anything other then a PWO Shake(Post Workout Shake), you can find plenty of information about this with a fitbuddy search at the bottom of the page. You're body's not used to working out, as it is, and will be shocked when you start so you will see noticeable gains if you're consistent with your program and your diet.
Otherwise like others have said...fill out your profile. It'll help us in the future to answer your questions.
Good luck.
|
|
2005/08/04, 11:23 AM
Great info. I will wait. I hope to see some gains soon. Only reason I was thinking of creatine is to help my muscles recover faster. As it is they are so sore it can be tough to work out the next day. I assume the soreness is because my body is not used to me working out. But I will take your advise and wait until I get into a good rythem.
|
|
2005/08/06, 11:37 PM
First get used to weight lifting again. Get plenty of rest, plenty of protein, and plenty of water. If you are STILL sore all the time, then try l-glutamine for recovery. Creatine is more for weight gain.
|
