need advice on nutrition/exercise

[notno]

First I am gonna take everyones advice and wait a few years before juicing,so I can master the basics.I have been lifting for a short amount of time(have worked out before,but it was just to pass time,and goof around back in the weight room.I have just gave myself a violent shove into high gear. I need some help mainly with soreness(i feel like a virgin getting her cherry popped,I am sore for days after lifting.I use high resistance(where as I can do 4-6 reps and 3 sets per exercise,and then I use lower resistance till failure(for those other muscle fibers too get it too-what are those exactly?) I wanna do upper body (chest,arms,back,shoulders) one day and then lower body(abs,legs) the next,and keep doing that,so I workout every day(to keep the good habits).I plan on ingesting around 250-300gs of protein(spaced in shakes through the day,with reg.food) and a gallon of water.(These are my goals to program into memory) I stretch some after lifting,but it seems next time I gotta lift that same part,I cant do as well cause Im sore as hell(will soreness pass after time,like breaking it in,or is this just something I gotta except.) Im 19 weight around 180,male, and need advice on this and mainly

1.how much hrs my muscles need to recover,to fully benefit from my following exercise
2.If I sleep more,will they recover more.
3.Is this a reasonable goal,or am I shitting myself?

 

[calveless wonder]

First I am gonna take everyones advice and wait a few years before juicing,so I can master the basics.I have been lifting for a short amount of time(have worked out before,but it was just to pass time,and goof around back in the weight room.I have just gave myself a violent shove into high gear. I need some help mainly with soreness(i feel like a virgin getting her cherry popped,I am sore for days after lifting.I use high resistance(where as I can do 4-6 reps and 3 sets per exercise,and then I use lower resistance till failure(for those other muscle fibers too get it too-what are those exactly?) I wanna do upper body (chest,arms,back,shoulders) one day and then lower body(abs,legs) the next,and keep doing that,so I workout every day(to keep the good habits).I plan on ingesting around 250-300gs of protein(spaced in shakes through the day,with reg.food) and a gallon of water.(These are my goals to program into memory) I stretch some after lifting,but it seems next time I gotta lift that same part,I cant do as well cause Im sore as hell(will soreness pass after time,like breaking it in,or is this just something I gotta except.) Im 19 weight around 180,male, and need advice on this and mainly

1.how much hrs my muscles need to recover,to fully benefit from my following exercise
2.If I sleep more,will they recover more.
3.Is this a reasonable goal,or am I shitting myself?

You're most likely sore because you haven't been working out for long...in the beginning the soreness kicks in full effect. The other thing is, that you're doing upper body and lower body workouts. And if you're doing those massive amounts of sets in 1 day, you're body is gonna be highly taxed.

I recommend a more traditional split...go look at the training board for needsize's 5x5 method. It's an excellent routine.

to give you an example i do

Day 1-Chest/shoulders
Day 2 - Back/traps
Day 3 and 4 - rest
day 5 - bi's/tri's
day 6 - rest
day 7 - legs, including calves.

Your body needs about 48-72 hours to recover. So try not to hit the same bodyparts twice a week, and go 4-5 days a week to the gym max.

water and protein intake look solid. with time and experience the gains will come.

in response to your sleeping question. After 6-8 hours of sleep your body doesn't really benefit anymore from any excess sleep.

also be sure to count calories....protein alone won't make you grow. you need to eat enough low/moderate GI carbs and good fats to grow as well.

hope that helps

 

[notno]

in response

good info on all.but I'd like to hit the part as much and hard as I can.Time isnt an issue.I am gonna eat normal.1 percent milk,eggs,maybe a pbutter and bannana sandwhich,fiji apples,and shrimp(normal foods,stuff like that,but nothing carbonated or alcohol,or shitty junk food. Is it because Im new to lifting that my arms are sore 4 days after lifting,or am I just overdoing it? Will the soreness pass and when can I expect it to?Also how long,if maintain proper habits(to the best of your guesses) before I start seeing real results? How would this be for a routine

day1-arms,chest
day2-back,shoulders
day3-trunk,legs

then repeat,but heres where the problem comes in on some exercises,like shoulder rotator cuff,pushups,b presses,I use another muscle group that is still sore from the previous day.How can I improve this? Thanks

 

[calveless wonder]

Re: in response

good info on all.but I'd like to hit the part as much and hard as I can.Time isnt an issue.I am gonna eat normal.1 percent milk,eggs,maybe a pbutter and bannana sandwhich,fiji apples,and shrimp(normal foods,stuff like that,but nothing carbonated or alcohol,or shitty junk food. Is it because Im new to lifting that my arms are sore 4 days after lifting,or am I just overdoing it? Will the soreness pass and when can I expect it to?Also how long,if maintain proper habits(to the best of your guesses) before I start seeing real results? How would this be for a routine

day1-arms,chest
day2-back,shoulders
day3-trunk,legs

then repeat,but heres where the problem comes in on some exercises,like shoulder rotator cuff,pushups,b presses,I use another muscle group that is still sore from the previous day.How can I improve this? Thanks

It's not an issue of time...
it's an issue of overtraining. If you do too many sets on a particular muscle group you're gonna overtrain and inhibit growth. More is not neccessarily better

the reason you're sore is a combination of the fact that you're new to the gym and also that you're overworking your body.
The soreness will diminish after every week you work out. When you first start working out you can barely move but after awhile the soreness subsides for the most part.

Honestly, change the split or you'll be very disappointed. You're not giving yourself any rest and you're using alot of secondary muscles right after another (for example, you're doing chest and then shoulders the next day...you're most likely gonna overtrain your shoulders.)

Best thing to do is either train muscles that hit the same body part on the same day (i.e. chest and shoulders the same time), or give adequate rest in between.

As i said before, there's a reason my split is the way it is.

I do chest and shoulders on 1 day so both muscle groups get a full weeks rest.
then the next day i do back...
now. Both chest and back work your triceps and biceps respectively, so they need rest as well (hence the 2 days off after back).
So by the time i'm ready to train arms, my body has fully recovered.

Do you understand now?

 

[notno]

response

I get what your saying,cause doing benchpresses and pushups for chest hurts the arms pretty good too.I dont think I can do my above routine either for the same reason. What if I did something like this.

1- Upper Body(just the basics,aiming for exercises that hit the most muscles)
2-lowerbody(torso and legs)
3-off-try to double up on cardio

and repeat throughout the week.Will my muscles get proper rest then(around 50hrs for them to rest)

Would supplementing Creatine Monohydrate help aid them in recovering?

Thanks

 

[buckwheat1]

I think the concept of doing less work is sometimes hard to understand. But you need to be able to recover fully. Hitting the same muscle group more than once a week will typically cause overtraining.


It is something you just have to try for awhile and I am sure you will see a difference.

 

[notno]

in response

Yeah,it seems to me the more I kick my ass the better gains I will get,but I am so much more less productive when I hit the same group the next time it comes around. I think I'll try the cycle above(the one he listed) and see how it works out.But I got some questions though.

1.What can I do on my days of rest?Since lifting is out,I suck awfully at cardio(I can walk all day though),I wanna get some benefits on those days,and get my mind trained so I dont keep saying tommorow,and it never being today.

2.How long do your daily lifting cycles usually last(I know its not about quantity,but quality,form,and weight)

3.What do you recommend on -time resting between sets-stretching-and good ways to hit the secondary muscle group(the other fibers that are for low weights-im ignorant on those as well)

You sure one group a week is enough,even after I get my muscular cherry popped?Thanks-(it just seems,more is more) hard concept to believe the other way around

 

[slobberknocker]

Vit C, Vit E, water, and active recovery to alleviate soreness. Time too.

And you don't grow in the gym. You grow when you rest and eat.

PLEASE come to the training board and start reading all the posts.