I Am So Weak! Help!
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I Am So Weak! Help! - 1/23/2006 6:18:56 PM
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Howells021
Posts: 25
Joined: 1/10/2006
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Today was my first day at the gym and I am terribly out of shape. So I completed my 3 sets of 10 rep overhead presses with the 20 pound dumbbells, then I went and tried to do some frotn raises with them and I did 2 reps before i couldn't even get the dumbbells all the way up. So, I decided to try 15 and barely could finish the rest of my workout those. Is this normal for a beginner? Is there any tips you could give me to better my workout? Should I knock my sets down to 2 for the first couple of weeks?
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RE: I Am So Weak! Help! - 1/23/2006 7:02:02 PM
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coolmedel
Posts: 174
Joined: 12/19/2005
From: san antonio, tx
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well first off instead of just diving head first into weight u need to find out when ur muscles fail between the 8th - 12th rep. have about 3 - 4 sets and with every set do less with more weight.
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/23/2006 7:03:09 PM
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dontgvadamn
Posts: 272
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Front raises are tough they are a low weight excersise for me as well. Just keep on the way you are, you will see results fast since you have just started.
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/23/2006 8:30:10 PM
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Howells021
Posts: 25
Joined: 1/10/2006
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Great. Thanks alot guys... I'm trying to get just a little bit bigger for the summer (By May) that is my goal and right now I'm taking Whey Protein and a Multi Vitamin, is there anything else I should add that may help me gain quicker?
(in reply to dontgvadamn)
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RE: I Am So Weak! Help! - 1/23/2006 11:23:59 PM
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coolmedel
Posts: 174
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From: san antonio, tx
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simple do less reps with more weight, get on a high protein diet, remember died is 88% of building muscle. take a good creatine
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/24/2006 12:25:15 AM
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dontgvadamn
Posts: 272
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Depends on what you can afford. Creatine is a good choice, but there are alot of guys out there that get good results without supplementing creatine. They eat lots of red meat instead. This is how they get their creatine, since creatine is a bi product of red meat. So you could simply grubb up more steak and get a good creatine uptake.
Id say the best thing you could do to gain mass is keep the intensity up. Keep your rep range around 12-8 reps. This is the ideal zone for building mass. You want to be failing on your last rep on every lift. Say you do bench at 100 lbs and you are gonna do 12 reps. That last rep should take all you have to get it up. If you can do it without straining hard you need to move up in weight.
(in reply to coolmedel)
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RE: I Am So Weak! Help! - 1/24/2006 8:33:47 PM
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Howells021
Posts: 25
Joined: 1/10/2006
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Everything is beginning to work out well, but the only problem is at the end of my workout it doesn't feel like I've worked out long enough. I finish my whole workout in 30-45 mins, most people I talk to it takes them nearly an 1hr 1/2 to finish. Is this ok for a beginner?
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/24/2006 8:43:04 PM
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YeahItsMe
Posts: 10
Joined: 12/19/2005
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keep it in 45 minutes
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/24/2006 8:51:40 PM
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Howells021
Posts: 25
Joined: 1/10/2006
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Is 45 mins long enough though, it just seems weird because after my workout i feel like I could do it again 3 more times... I'm nto tired or anything.
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/24/2006 10:29:35 PM
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dontgvadamn
Posts: 272
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45 min-1 hour is the max you want to lift for. After 45 min of intense exercise the body starts to produce cortisol. Cortisol blocks testosterone production. Just because you dont feel tired doesnt mean you didnt have a good workout. The idea behind weight lifting is to cause damge to the muscle fibers. Then when you are not lifting the body repairs the fibers. But when it repairs them it makes them larger or stronger. It basically adapts itself so that the next time you do this it wont damage the fibers.
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/25/2006 9:35:00 AM
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Howells021
Posts: 25
Joined: 1/10/2006
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Ok now last thing, do I take 1 gram of protein for every pound I weigh or should I just stick the 3 shakes a day 90 grams?
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/25/2006 11:04:10 AM
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dontgvadamn
Posts: 272
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You get protein from whole foods as well. So you are actually getting more protein than just whats in the shakes.
(in reply to Howells021)
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RE: I Am So Weak! Help! - 1/29/2006 4:08:22 PM
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bodybuilding is life
Posts: 665
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Well my work outs are between an hour and an hour and a half. As long as you dont over work or underwork your muscles your fine. I take 3 shakes a day, but that isnt enough protein, but you also get protein by eating foods, so its all good. You should be slowly be working your way up to heavier weights. And don't worry if your gains slow down, just stick to it and mix up your schedule a bit.
(in reply to dontgvadamn)
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RE: I Am So Weak! Help! - 2/2/2006 6:11:14 PM
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GyM RaT
Posts: 616
Joined: 1/30/2006
From: The Bay Area *408*
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thats not really all that bad for a beginner because i could only max 125 on the bench 8 months ago and now i could hit 225. It just takes commitment. U dont have to train for all that long either, just hit the muscles hard and they'll grow like crazy.
(in reply to bodybuilding is life)
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RE: I Am So Weak! Help! - 2/3/2006 12:36:35 PM
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Alcazar
Posts: 338
Joined: 4/5/2005
From: West Philadelphia Area
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quote:
ORIGINAL: Howells021
Is 45 mins long enough though, it just seems weird because after my workout i feel like I could do it again 3 more times... I'm nto tired or anything.
The problem might not be the duration of your workout, but the intensity. You shouldn't feel like you "could do it 3 more times" at the end of a quality workout
(in reply to Howells021)
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RE: I Am So Weak! Help! - 2/3/2006 4:12:30 PM
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SuperCoolFool
Posts: 229
Joined: 12/27/2005
From: Ohio
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Dude it was your first day, you can't expect to much. Don't jump into the weight, start with somin like 15 pounds that's what I started with. Also don't do front raises a lot, I don't find them that good unless all you want to gain is strength. Just try curling or consentration curls. Maybe get on the bench. If you want a real strength builder do butterfly curls.
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(in reply to Alcazar)
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