what's wrong with me :(

[v1rt]

It's my 3rd week working out. I'm 145 lbs. Today, I lifted 100 lbs for the bench press, and on the 6th push, I had to asked help. I'm wondering why I am weak. I've been doing deads and squats for the past week. I am not sure if the food I am eating is not sufficient. How will I gain more strength? I have a friend who is a trainer and he told me that every week, I should increase the weight. Is he correct?

I'm a little upset today. I was expecting that I will be able to do 10 reps of 100 lbs bench press without any help.

Any help would be greatly appreciated.

Thanks!

UPDATE:

Can someone please give me a 3day program? I read that for starters and those who wants to gain more strength, they should do full body routine. However, I'm not sure what the exercises are. Looks like I'm doing too much for 1 day. This is what I have been following for the past 2 weeks. I really don't have any basic knowledge so I just decided to try it.

www dot bodybuilding dot com/fun/hst1b.htm

[IronCharles]

Be patient! Your body is still adjusting to the new demands being placed upon it. Stay with it, and your strength will go up, and your muscles will learn what they need to do.

Be sure to eat lots of foods high in protein and carbohydrates, and low in fat. Increase the weight when you can do more than 10 or 12 repetitions with it. Keep reading and learning and asking questions. You've come to the right place!

[v1rt]

Be patient! Your body is still adjusting to the new demands being placed upon it. Stay with it, and your strength will go up, and your muscles will learn what they need to do.

Be sure to eat lots of foods high in protein and carbohydrates, and low in fat. Increase the weight when you can do more than 10 or 12 repetitions with it. Keep reading and learning and asking questions. You've come to the right place!

Thanks for the encouragement, I needed that.

Is it ok to do this program every Monday, Wednesday and Friday? Please let me know if it's too much so I can remove some exercise.

Monday, Wednesday and Friday exercises

Squats 3x8-10
Deads 3x8-10
Bench press 3x8-10
Incline press 3x8-10
Shoulder press 3x8-10
Chin ups 3x8-10
barbell curl 3x8-10
row 3x8-10
lats 3x8-10
some abs exercise 3x8-10

I was also thinking that 2 days may not be enough for my chest to rest. I was thinking of doing bench on Mondays and Fridays only.

I was thinking of changing it like this after I saw some FB routine schedule

Monday
-------
Bench
Squats
row
lats
calves
barbell curl
abs

Wednesday
-----------
deads
incline
shoulder press
barbell curl
abs
chin ups
rows

Friday
-------
Bench
Squats
row
lats
calves
barbell curl
abs

[oldsuperman]

You have a lot too learn and there is a ton of info here by using the "search" on the right end of the forum menu bar. Spend a few days using it and you will learn pretty much everything you need to know.

[Karl_Hungus]

It's my 3rd week working out. I'm 145 lbs. Today, I lifted 100 lbs for the bench press, and on the 6th push, I had to asked help. I'm wondering why I am weak.

Because you've only been lifting for 3 weeks! Nobody is strong after only 3 weeks of lifting. In the beginning, you should notice rapid strength gains ... but, this won't happen forever. If you aren't gaining strength at this phase of your training, you probably aren't eating enough.

You might check out Rippetoe's Starting Strength program ... A lot of new trainees make some impressive strength gains on that program.

[paolo59]

There is absolutely nothing wrong with you! You start we're you're at. From there you grow and increase. If there was a problem with you, I would imagine it would have shown up some 3 weeks ago before you decided to hit the gym! No problems. Nothing but goals reached and thresholds gained from here on out! Keep at it!!!

[v1rt]

Thanks guys! I will be patient. Also, I will start eating baked potato. I've read that carbs are the source of energy and carbs help grow the muscles.

Oh, is potato better than rice?

[oldsuperman]

Thanks guys! I will be patient. Also, I will start eating baked potato. I've read that carbs are the source of energy and carbs help grow the muscles.

Oh, is potato better than rice?

They are both fine. SEARCH BUTTON TOP RIGHT SIDE OF THE FORUM.....

[Reality_Check]

It's my 3rd week working out.

There's your problem right there, you've only been at this 3 weeks.

[hochspeyer]

There's your problem right there, you've only been at this 3 weeks.

Patience and persistence. Slow and steady. "Weak" is relative- could you do 100lbs the very first time you starteds lifting? Probably not, I'm guessing. Focus on whan you can do, not what you have not yet done.

[StressMonkey]

I'm not sure what you were expecting in three week's time. Three weeks is nothing. You were weak when you started (everyone is) and you're still going to be week three weeks later. You need to learn patience.

[GreenWave1]

Don't get discouraged. 3 weeks is not a lot of time. Stay with it, and the progress will come. You CAN do this.

[v1rt]

Thanks everyone! I will definitely be focused. I'll be very more patient this time. I will start eating a lot. I read the interview of Mark Rip last night and it gave me a lot of hope.

By the way, I have a question regarding potato. Back when I was young, my mom would cook real potato chopped like french fries but I am very sure that it was cooked in an unhealthy oil. We love it. I would like to start eating potato again but this time, I am going to cook it using olive oil. Is it ok? I can eat more potato when it's cooked like this rather than baked.

Thanks again folks!

Oh, I took a shot of my back last night, LOL, and I am starting to see muscles. LOL!

[tmonkey]

from what you said it does sound like you may need to give your muscles a bit more rest time. If you feel like two days is not enough go for three (or more) or split it up - base it on how you feel not a time table.


you are not that same guy that posted this yesterday are you?

[v1rt]

from what you said it does sound like you may need to give your muscles a bit more rest time. If you feel like two days is not enough go for three or split it up - base it on how you feel not a time table.

I'll check myself again. Maybe, I'll have to split my shoulder exercises with chest exercises. I won't be working on my shoulders tomorrow.

Thanks.

[v1rt]

you are not that same guy that posted this yesterday are you?

?

What do you mean? I posted this thread yesterday. I'm just continuing my other questions.

[bassing68]

You have a lot too learn and there is a ton of info here by using the "search" on the right end of the forum menu bar. Spend a few days using it and you will learn pretty much everything you need to know.

Just be careful cuz there is also a ton of bad information out there

Because you've only been lifting for 3 weeks! Nobody is strong after only 3 weeks of lifting. In the beginning, you should notice rapid strength gains ... but, this won't happen forever. If you aren't gaining strength at this phase of your training, you probably aren't eating enough.

You might check out Rippetoe's Starting Strength program ... A lot of new trainees make some impressive strength gains on that program.

I was gonna suggest Rippetoe's as well

[v1rt]

Just be careful cuz there is also a ton of bad information out there


I was gonna suggest Rippetoe's as well

Yep, I found the .doc file which contains his interview. Actually, I found one of his video last month in youtube when I was searching for "deadlifts". I didn't know that it was Rip. I didn't know how important he was.

The interview was nice as well. 1 gallon of whole milk per day, WOW. I can do that. I've done it before and I don't have any problems with my stomach and I love milk. Problem is wife will complain about expenses. LOL. I was also worried about the fats it can bring down to my belly. :P

[tmonkey]

?

What do you mean? I posted this thread yesterday. I'm just continuing my other questions.

Viper asked almost the exact same thing yesterday. I just thought it was odd that you guys had the same question on the same day and both signed up this year. No big deal really. Good luck.

[v1rt]

Viper asked almost the exact same thing yesterday. I just thought it was odd that you guys had the same question on the same day and both signed up this year. No big deal really. Good luck.

Oh, I will do a search before I post next time.

Thanks.

UPDATE:

Saw his thread. That guy is 6'2" at 353 lbs. I'm 5'6" at 145 lbs

[Klayfish]

Like others have said, hang with it. 3 weeks is a drop in the bucket. Look at it as a marathon, not a sprint. The very first time you bench pressed, how much did you do? I'll bet it was less than you do now.

Like oldsuperman said, read, read, then read some more. Tons of good stuff here. Check out programs like Starting Strength.

You've eluded to eating a few times in your posts. Rice and potato are good sources of carbs, but what about the rest of your diet? Are you tracking what you eat? Getting a good balance of protein, carb and fats? Proper nutrition is every bit as important as your exercise routine.