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.
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11-23-2012, 06:54 PM #1
Shot After Three Sets and Still Weak after 2-3 days.
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11-23-2012, 07:24 PM #2
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11-23-2012, 07:49 PM #3
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
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
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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11-23-2012, 08:18 PM #4
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11-23-2012, 08:19 PM #5
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11-24-2012, 07:10 AM #6
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
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11-24-2012, 07:22 AM #7
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.
You'll gradually become more-conditioned to the work, the soreness will fade, and you'll get stronger.No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-24-2012, 09:32 AM #8
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11-24-2012, 01:58 PM #9
- Join Date: Aug 2012
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 202
- Rep Power: 269
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.
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11-24-2012, 10:28 PM #10
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