Shot After Three Sets and Still Weak after 2-3 days.

[heavywoody]

I am looking to get back into working out after not having done it much in the last 15 years. I have never been a weight lifter, so that is a bit new. Anyways, my question is this. I am looking at some sample workouts that will have you doing 3-4 sets of incline bench, then 3-4 sets on decline bench, then 3-4 sets on regular bench press. The problem I run into is that after I have given my all on the incline, my arms/shoulders are like noodles. There is no way I can do the other two exercises. Is that normal for someone just starting out in lifting? Should I start out just doing one bench press exercise and build up to three over time?

Another question I had is that I have noticed that even after 2-3 days of rest, my muscles are still incredibly sore and weak. Not sure if I am overdoing it on the workouts, but I always give 100% and no negatives until I can't really even push anymore.

Any advice on these two topics would be greatly appreciated.

[rugrat5288]

that is way to many sets for a beginner. for the first couple of months keep to high reps and forget about negs. you have to work into it. try doing some cardio work as well. it takes time. you do not want to injure yourself. be patient!

[EB68]

You would be much better served just doing one variation and putting all your effort into it. I would look at a basic 5x5 program for beginners if I were you, they will give you the best bang for your buck at your stage. Search allpro's beginner workout, or starting strength, both of those are great beginner programs.

[heavywoody]

that is way to many sets for a beginner. for the first couple of months keep to high reps and forget about negs. you have to work into it. try doing some cardio work as well. it takes time. you do not want to injure yourself. be patient!

Thanks, I will do that.

[heavywoody]

You would be much better served just doing one variation and putting all your effort into it. I would look at a basic 5x5 program for beginners if I were you, they will give you the best bang for your buck at your stage. Search allpro's beginner workout, or starting strength, both of those are great beginner programs.

Thank you for the advice. I will do that.

[MecGen]

Yeh

I'm with you on this one. I am never able to do more then two different benches in one workout, and the second pressing will suffer. A lot of these "mega" bench routines are design for an advanced suplimented professional bodybiulder, or someone that has very specific goals related to thier body type.
I agree with the other above and would sugest finding a beginners routine, altho you will hurt 2 days after, regardless so enjoy

Good luck

[ironwill2008]

Should I start out just doing one bench press exercise and build up to three over time?

From what you've posted, you're probably using a routine intended for a more-experienced trainee.

I'd strongly suggest you drop what you're currently doing, and start on this well-structured beginner program:
*Routine: http://forum.bodybuilding.com/showthread.php?t=4195843

Another question I had is that I have noticed that even after 2-3 days of rest, my muscles are still incredibly sore and weak. Not sure if I am overdoing it on the workouts, but I always give 100% and no negatives until I can't really even push anymore.

This sounds normal for a beginner. You're sore because you're out of condition. The way to get past this is to stick to a structured beginner program (as in the link above), and follow it as-written.

You'll gradually become more-conditioned to the work, the soreness will fade, and you'll get stronger.

[rugrat5288]

Also make sure your eating enough protein a day. i find i recover much faster when my protein intake is as high as possible.

[Highlander2012]

I started on the Reg Parks beginners 5 x 5 about 3 months ago, and i hurt for a week! but the key is not to stop, if you do a Monday, Wednesday, Friday schedule, try not to miss any out, and make sure you rest in between, and as was commented, take enough protein and it will help the muscles to recover.

[ibidu1]

Are you giving yourself enough rest in between sets? If not increase the rest if you still do not have that drive. Also taking a preworkout will help give you energy to push more.