just started.

[ledward]

i just recently started lifting weights again for the first time since last school year. i used to be in really good shape with a regular workout, but since i stopped over the summer ive toned down a bit. the problem is ive just started back this week and cant seem to lift anything. i did maybe two sets of lighter weights and all the blood flew to my muscles and made my arms swell up. after only a few sets, all my strength seemed to be drained and i couldnt lift any more.

how could i get back to being able to do several sets? do i need to start off with ridiculously light weights, or do i need to keep doing only a few sets and wait for my strength to build back up?

 

[Hybridtheory2o]

Sounds to me like its not just your strength but your endurance as well. Your diet is going to help a lot with this game. Try using lighter weight and getting a good solid diet going. Diet is like 50-80% of this and training in the gym represents the rest...

 

[ledward]

what is a good way to regulate my diet to increase indurance? im taking whey protein, but that's all.

 

[StuWard]

You need to build a foundation of strength and knowledge. Start working out consistently. Don't ever stop for more than 1 week at a time, ever. Not even when you're 90. Don't stop. Ever.

In the mean time, don't be impatient. You're in life for the long haul, get used to it.

Start with light weights for a few sets. get your muscles used to the movements. Gradually increase the weight and keep steadily progressing. You can progress by increasing weight, reps, set or frequency or decreasing rest between sets. Starting out, get your body used to a wide variety of exercises. Learn the all basic lifts. Once you have built up some consistency, start a program like "Starting Strength". After that you can start specializing, body building, weightlifting, crossfit, whatever. Do some fun physical activities outside the gym like sports, surfing, skateboarding, whatever.

Above all, start working out now and don't ever stop, ever.

Stu

 

[Hybridtheory2o]

Yep get used to the movements using the proper form. If you are trying an excersize for the first time use just the bar even if you think you look silly or the chicks are lookin at ya waitin for you to load that shit up. Fuck that its your body take care of it and it will take care of you.

As for diet just look around here in the diet section but things like Fish,red meat,chicken,fruits,vegetables,carbs(oats and rice yam,sweet potatoe) stuff like that will not only give you that energy you need for an intense workout but also the meats and shit will help send your body into growth overdrive. Whey protien is good to help fill in nutrional gaps cuz sometimes u may not have time to eat but you may want a post workout shake or soemthign. dont be the fruitcakes at my gym that try and tell me whey protien powder is bad becuz they were taking like 10-12 shakes a day and the doc told them their shit was messed up. Get most of your protiens and carbs and what not from foods but use things like protien and carb drinks to help fill in nutrional gaps and do what they are supposed to SUPPLIMENT not replace.

 

[04bs]

I'm in the same boat as you bro . I quit lifting about 3 years ago, and since then I've been drinking and smoking. I'm surprisingly not that bad out of shape, I just cant do nearly as much as I used to. Just get some buddies to work out with and keep you motivated and you should do just fine. Don't over do it though, its really easy to get injured before you get the swing of things again.