Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 10 of 10
  1. #1
    Registered User heavywoody's Avatar
    Join Date: Nov 2012
    Stats: 5'10", 245 lbs
    Posts: 3
    Rep Power: 0
    heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500)
    Visit heavywoody's BodySpace
    heavywoody is offline

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

    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.
    Reply With Quote

  2. #2
    Registered User rugrat5288's Avatar
    Join Date: Jan 2007
    Age: 49
    Stats: 5'6", 170 lbs
    Posts: 438
    BodyPoints: 785
    Rep Power: 901
    rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit rugrat5288's BodySpace
    rugrat5288 is offline
    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!
    Reply With Quote

  3. #3
    Not afraid of food! EB68's Avatar
    Join Date: Jan 2012
    Location: Chatsworth, Georgia, United States
    Stats: 5'11", 157 lbs
    Posts: 4,351
    Rep Power: 8895
    EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000) EB68 has reached the pinnacle! Best possible rank! (+1000000)
    Visit EB68's BodySpace
    EB68 is offline
    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.
    Eric

    PR's
    squat 335x1
    benchpress 245x1
    DB Benchpress 100'sx6
    Bent over rows 245x8
    deadlifts 445x1
    Military press 130x6

    http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
    Reply With Quote

  4. #4
    Registered User heavywoody's Avatar
    Join Date: Nov 2012
    Stats: 5'10", 245 lbs
    Posts: 3
    Rep Power: 0
    heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500)
    Visit heavywoody's BodySpace
    heavywoody is offline
    Originally Posted by rugrat5288 View Post
    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.
    Reply With Quote

  5. #5
    Registered User heavywoody's Avatar
    Join Date: Nov 2012
    Stats: 5'10", 245 lbs
    Posts: 3
    Rep Power: 0
    heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500) heavywoody is a jewel in the rough. (+500)
    Visit heavywoody's BodySpace
    heavywoody is offline
    Originally Posted by EB68 View Post
    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.
    Reply With Quote

  6. #6
    Registered User MecGen's Avatar
    Join Date: Oct 2010
    Location: Canada
    Age: 47
    Stats: 6'0", 200 lbs
    Posts: 829
    Rep Power: 506
    MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000) MecGen has a reputation beyond repute. Second best rank possible! (+100000)
    Visit MecGen's BodySpace
    MecGen is offline
    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
    Reply With Quote

  7. #7
    I'll Rest When I'm Dead ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Stats: 5'8", 193 lbs
    Posts: 64,199
    Rep Power: 143186
    ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ironwill2008's BodySpace
    ironwill2008 is offline
    Originally Posted by heavywoody View Post
    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.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

  8. #8
    Registered User rugrat5288's Avatar
    Join Date: Jan 2007
    Age: 49
    Stats: 5'6", 170 lbs
    Posts: 438
    BodyPoints: 785
    Rep Power: 901
    rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000) rugrat5288 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit rugrat5288's BodySpace
    rugrat5288 is offline
    Also make sure your eating enough protein a day. i find i recover much faster when my protein intake is as high as possible.
    Reply With Quote

  9. #9
    Registered User Highlander2012's Avatar
    Join Date: Aug 2012
    Location: United Kingdom (Great Britain)
    Age: 49
    Stats: 5'5", 149 lbs
    Posts: 202
    Rep Power: 129
    Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000) Highlander2012 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Highlander2012's BodySpace
    Highlander2012 is offline
    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.
    Reply With Quote

  10. #10
    Registered User ibidu1's Avatar
    Join Date: Aug 2010
    Age: 38
    Stats: 6'1", 192 lbs
    Posts: 178
    Rep Power: 24
    ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000) ibidu1 has much to be proud of. One of the best! (+20000)
    Visit ibidu1's BodySpace
    ibidu1 is offline
    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.
    Reply With Quote

Reply

Similar Threads

  1. 24 Hours With Controlled Labs
    By bodyweight4ever in forum Supplements
    Replies: 25
    Last Post: 10-31-2011, 02:05 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout