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First timer. Need advice.

fbiboy

New member
Hey guys, recently I went to my school gym and got hooked, and I will be going to get a membership at a local gym.

Now, since I never lifted before, I have sore muscles after my workout at school. This is the third day and the pain is still there, is this normal? What should I do? I know it happens because I am not used to it plus it's a good sign. Need your advice.

Another thing, since I will be joining the gym I need to know what kind of routine I need to adapt to.. I want to lose some weight and just get in shape you know, and ofcourse build some muscles. I am 18 years of age and 165 lbs. Your advice would be appreciated. Thanks! :)
 
Hello there

In regards to your question about sore muscles yes it is perfectly normal to be sore when you first begin training.Soreness should not be used as a indicator of a good/bad workout,it merely means that your muscles are not yet conditioned to the type of stimulus you are placing upon them.

Your routine should be based around the large compound lift such as the deadlift,squat,bench press,overhead press and power cleans/rows.The lifts are the ones that will contribute to the majority of your success in weightlifting.Here is a good example of a novice program centered around those lifts.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift/Power Clean 5x3,alternate every workout ''A''

Workout B

3x5 Squat
3x5 Military Press
3x5 Chinups
3x8 Weighted hyperextensions/ Good mornings

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175


You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1

M

Workout A

W

Workout B

F

Workout A

Week 2

M

Workout B

W

Workout A

F

Workout B


Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts. Eventually you won't be able to sustain such progress, and you'll have to get microplates so you can increase by smaller increments. Or you could make them out of chain:

http://davedraper.com/forum/showflat...3/Main/126754/

And eat a lot of food. A whole lot.

It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

Diet will be a deciding factor in how much muscle/fat you gain/lose.If you eat more calories then you burn you will gain muscle/some fat,if you eat less calories then you burn you will lose fat/some muscle(hopefully none).It is possible to lose fat And build muscle as a beginner so you might want to take advantage of your untrained state and eat maintenence calories while you bust your ass in the gym.

Good luck,if you have further questions just ask :)
 
Hi, thanks for that very well explained plan!

Just to comfirm, 3x5 Squat means 3 SETS of 5 REPS right?

and if it's possible, can you give me a link where it explains all these terms such as Military Press,Deadlift.?

Thanks.
 
no pain no gain bro it will all go away then i swear latter on down the road you will be begging for the pain again mean your doing something right good luck bro
 
Dan Martin's Basics Basics Basics post from cyperpump.com is probably the best starter program (I would alternate days as above:

You need to work your lower body with a compound squatting exercise.
You need to work your lower body with a compound pulling exercise.
You need to work your upper body with a compound pressing exercise.
You need to work you upper body with a compound pulling exercise.

You want to get a little more detailed?
Lower body: vertical push, vertical pull. (squat/dead lift)
Upper body: vertical push, vertical pull. (press/chin)
Upper body: horizontal push, horizontal pull. (bench/row)

Putting this in to a workout format:
Day 1
Press
Squat
Row

Day 2
Bench Press
Dead Lift
Pull-up

Don't have access to a pull-up bar? Substitute curls for pull-ups.

Rep range? Let it rip.
First go around 1-2 x 20 for lower body stuff. 2-3 x 8-10 for upper body.

Then go to 5 x 5.

Feeling frisky? Get serious and go 3 x 5, 5 x 3.

I know that this is pretty basic, and that's because lifting weights is.
 
hi welcome to the board
at first stick to compound exercises
(why focus one a certain muscle if the muscles around it are week?)
the only things i can suggest are to not have my weaknesses

give it your all
dont work same muscle groups if your still sore (let them repair)
actualy do it, dont skip days or put in half assed effort

also results come with time
but you can start noticing small differences fast
hopefully you stick with it and have some fun
good luck bud
 
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