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  1. #1
    Registered User Sixpackton's Avatar
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    Just starting workout help

    Hi guys,

    I'm just a guy who just start working out.
    The problem is my arm have no enough strength. How can I picking up dumbell when I have no strength?

    I planned to do 10 reps but I fail, I just manage to do 4 reps. No matter I work on chest, arm, shoulder is all the same.

    Any suggestion for me for this kind of situation ?
    I'm struggling.

    Thank you
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  2. #2
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Sixpackton View Post
    Hi guys,

    I'm just a guy who just start working out.
    The problem is my arm have no enough strength. How can I picking up dumbell when I have no strength?

    I planned to do 10 reps but I fail, I just manage to do 4 reps. No matter I work on chest, arm, shoulder is all the same.

    Any suggestion for me for this kind of situation ?
    I'm struggling.

    Thank you
    Use a weight you can lift.

    What program are you using?
    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

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  3. #3
    Registered User markdoddridge's Avatar
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    Cool Engrish Bro.

    Just kidding.

    You need to drop the weight: if you cant only do 4 reps then lower the amount of weight until you can do 10. When you get stronger increase the weight gradually.

    Dont forget to work your legs and back, they are your biggest muscle groups and you will just look weird if you only work your chest, arms, and shoulders.
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  4. #4
    Registered User Sixpackton's Avatar
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    Originally Posted by markdoddridge View Post
    Cool Engrish Bro.

    Just kidding.

    You need to drop the weight: if you cant only do 4 reps then lower the amount of weight until you can do 10. When you get stronger increase the weight gradually.

    Dont forget to work your legs and back, they are your biggest muscle groups and you will just look weird if you only work your chest, arms, and shoulders.

    Sorry about my English. Just feel like giving up when I can't perform the reps I planned.
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  5. #5
    Registered User Sixpackton's Avatar
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    Originally Posted by ironwill2008 View Post
    Use a weight you can lift.

    What program are you using?
    Hi

    Thanks for reply.
    I don't really follow any program. I did watch Steve cook 12 weeks workout program but it seem hard to me. As I said my arm have no strength to pick up those weight. Any suggestion?

    Thanks a lot.
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  6. #6
    Banned 5TR0NGMAN's Avatar
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    Don't think you have to pile all the weight on the dumbbells, Just use what you can lift get to your required amount of reps with good form and about one rep short of failure.
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  7. #7
    Banned 5TR0NGMAN's Avatar
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    Is the program for beginners?
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  8. #8
    Registered User Sixpackton's Avatar
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    Originally Posted by 5TR0NGMAN View Post
    Don't think you have to pile all the weight on the dumbbells, Just use what you can lift get to your required amount of reps with good form and about one rep short of failure.
    Ok. Btw, what you meant by one rep of failure. Is that with no reps count and just work until you can't lift anymore?

    Haha, seriously I'm not sure is that for beginner or not.
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  9. #9
    Banned 5TR0NGMAN's Avatar
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    Originally Posted by Sixpackton View Post
    Ok. Btw, what you meant by one rep of failure. Is that with no reps count and just work until you can't lift anymore?

    Haha, seriously I'm not sure is that for beginner or not.
    Say you want to do ten reps use just enough weight so that you can do those ten reps and maybe only one or two more.

    On your last set you can go to failure, like this

    set 1
    3x10

    set 2
    3x10

    set3
    3x10-failure

    If you are using a gym, don't worry about piling on loads of weight so you don't look silly, go at your own pace and stay safe.

    When you can do those ten reps with ease add a little bit of weight

    Keep posting on here with any questions you have, the people on here are really helpful

    Stay out of misc, it's very strange.
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  10. #10
    Registered User Sixpackton's Avatar
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    Originally Posted by 5TR0NGMAN View Post
    Say you want to do ten reps use just enough weight so that you can do those ten reps and maybe only one or two more.

    On your last set you can go to failure, like this

    set 1
    3x10

    set 2
    3x10

    set3
    3x10-failure

    If you are using a gym, don't worry about piling on loads of weight so you don't look silly, go at your own pace and stay safe.

    When you can do those ten reps with ease add a little bit of weight

    Keep posting on here with any questions you have, the people on here are really helpful

    Stay out of misc, it's very strange.
    Ya really helpful, thanks. What you write here

    Set 1
    3x10

    What is that represent 3?

    How's your workout btw?
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  11. #11
    Registered User beiko's Avatar
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    youre not alone, dont worry about what other people think. even if you need to curl with 10s, just do it.
    whats this talk about giving up? everybody has to start somewhere!

    find a proper plan (what im doing right now is Kris Gethin's daily trainer, but im doing the first weeks workout for my first month that i started working out) and you will see results within a few weeks to a month. you will see that now you can do 10-12 reps instead of just 4.
    im just starting out too, i know exactly how you feel
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  12. #12
    Banned 5TR0NGMAN's Avatar
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    Originally Posted by Sixpackton View Post
    Ya really helpful, thanks. What you write here

    Set 1
    3x10

    What is that represent 3?

    How's your workout btw?
    Sorry I wrote that out wrong, it should be like this

    Say for example

    Biceps
    Barbell curls
    3x10 = three sets=three sets of 10 (lift the weight 10 times then rest)

    For strength rest for 3mins then start the next set or for muscle growth rest for 60-90 seconds rest

    next set lift 10 times

    rest

    lift 10 times

    next exercise

    3x10 DB hammer curls
    3x10 Concentration curls
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  13. #13
    Banned 5TR0NGMAN's Avatar
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    One thing with body building is there is so much info right and wrong, i'm no expert, just read everything you can on all the body parts you want to train.

    Read

    google exercises for good form

    Read
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  14. #14
    Registered User Sixpackton's Avatar
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    Originally Posted by 5TR0NGMAN View Post
    One thing with body building is there is so much info right and wrong, i'm no expert, just read everything you can on all the body parts you want to train.

    Read

    google exercises for good form

    Read

    Thank you so much for answering all the silly question I have. Which workout program you follow or working on now? Anything to share if you have.

    I really appreciate this. Thanks.
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  15. #15
    Banned 5TR0NGMAN's Avatar
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    Originally Posted by Sixpackton View Post
    Thank you so much for answering all the silly question I have. Which workout program you follow or working on now? Anything to share if you have.

    I really appreciate this. Thanks.
    Im just doing a standard once a week for all body parts except for arms which I do twice a week.

    Im not really sure what kind of program you should use as you are a beginner but ill put a few basics up then yo can read some articles and google them to find out the form and what to use etc

    Ill give you a light workout
    Arms

    Biceps

    barbell curls 2x8
    Hammer curls 2x8
    Preacher curls or concentration curls 2x10

    Triceps

    Overhead skull crushers 2x8-10
    Rope pullldowns 2x8-10
    Tricep kickbacks 2x10


    Back

    Deadlift 5x5
    Bentover barbell rows 3x8
    Lat pulldown 3x8
    Dumbell row 3x8

    Chest

    Bench press start off using 5x5 this will help you get stronger
    chest flyes 2x10

    Legs

    Dumbbell squats 5x5
    Leg curls 3x12
    Leg extensions 3x12
    Stiffed leg deadlift 1x8


    Look around for calves/forearms/abs exercises, right now just do basics for a few weeks.
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  16. #16
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    Originally Posted by 5TR0NGMAN View Post
    Im just doing a standard once a week for all body parts except for arms which I do twice a week.

    Im not really sure what kind of program you should use as you are a beginner but ill put a few basics up then yo can read some articles and google them to find out the form and what to use etc

    Ill give you a light workout
    Arms

    Biceps

    barbell curls 2x8
    Hammer curls 2x8
    Preacher curls or concentration curls 2x10

    Triceps

    Overhead skull crushers 2x8-10
    Rope pullldowns 2x8-10
    Tricep kickbacks 2x10


    Back

    Deadlift 5x5
    Bentover barbell rows 3x8
    Lat pulldown 3x8
    Dumbell row 3x8

    Chest

    Bench press start off using 5x5 this will help you get stronger
    chest flyes 2x10

    Legs

    Dumbbell squats 5x5
    Leg curls 3x12
    Leg extensions 3x12
    Stiffed leg deadlift 1x8


    Look around for calves/forearms/abs exercises, right now just do basics for a few weeks.
    That seems like way too much volume and isolation for a beginner.
    If you want him to do basics, then you should refer him to a beginner program. (I would but I can't post links)

    OP, go to the Workout Programs sub-forum and take a look at the AllPro program.
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  17. #17
    Registered User Sixpackton's Avatar
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    Originally Posted by 5TR0NGMAN View Post
    Im just doing a standard once a week for all body parts except for arms which I do twice a week.

    Im not really sure what kind of program you should use as you are a beginner but ill put a few basics up then yo can read some articles and google them to find out the form and what to use etc

    Ill give you a light workout
    Arms

    Biceps

    barbell curls 2x8
    Hammer curls 2x8
    Preacher curls or concentration curls 2x10

    Triceps

    Overhead skull crushers 2x8-10
    Rope pullldowns 2x8-10
    Tricep kickbacks 2x10


    Back

    Deadlift 5x5
    Bentover barbell rows 3x8
    Lat pulldown 3x8
    Dumbell row 3x8

    Chest

    Bench press start off using 5x5 this will help you get stronger
    chest flyes 2x10

    Legs

    Dumbbell squats 5x5
    Leg curls 3x12
    Leg extensions 3x12
    Stiffed leg deadlift 1x8


    Look around for calves/forearms/abs exercises, right now just do basics for a few weeks.


    Hey thanks for those sample of workout. I will try it out.
    Let's say i doing barbell curls 3x10.
    First set i hit 10
    second set i hit 6

    should i lower the weight by this time?
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  18. #18
    Banned 5TR0NGMAN's Avatar
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    Originally Posted by Sixpackton View Post
    Hey thanks for those sample of workout. I will try it out.
    Let's say i doing barbell curls 3x10.
    First set i hit 10
    second set i hit 6

    should i lower the weight by this time?
    Only ever drop the weight if you are struggling to meet the required reps.

    Dont drop to 6 reps, stay at 10

    so

    10 barbell curls

    rest for 90 seconds

    10 barbell curls

    rest for 90 seconds

    10 barbell curls

    rest for 90 then move on to the next exercise,

    that is a 3x10 set of barbell curls
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  19. #19
    Registered User Sixpackton's Avatar
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    Originally Posted by 5TR0NGMAN View Post
    Only ever drop the weight if you are struggling to meet the required reps.

    Dont drop to 6 reps, stay at 10

    so

    10 barbell curls

    rest for 90 seconds

    10 barbell curls


    rest for 90 seconds

    10 barbell curls

    rest for 90 then move on to the next exercise,

    that is a 3x10 set of barbell curls

    Hi thanks for reply.
    I meant if I was going to do 3 set of 10 barbell curls for first set I hit 10 but the second set I only can hit till 6 so should I lower the weight to complete it to 10 or you suggest others?

    Thank you
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  20. #20
    Registered User Sixpackton's Avatar
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    Originally Posted by beiko View Post
    youre not alone, dont worry about what other people think. even if you need to curl with 10s, just do it.
    whats this talk about giving up? everybody has to start somewhere!

    find a proper plan (what im doing right now is Kris Gethin's daily trainer, but im doing the first weeks workout for my first month that i started working out) and you will see results within a few weeks to a month. you will see that now you can do 10-12 reps instead of just 4.
    im just starting out too, i know exactly how you feel
    Hey

    Thanks for those encouragement. I hope so. Hope to get the body shape I want. Your profile picture look good can see those shape of muscle.
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  21. #21
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    Originally Posted by Sixpackton View Post
    Hey thanks for those sample of workout. I will try it out.
    Let's say i doing barbell curls 3x10.
    First set i hit 10
    second set i hit 6

    should i lower the weight by this time?
    If you can only get 6 on the second set, start with a lighter weight to begin with. Focus on getting the reps in at this point in time.
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  22. #22
    Registered User Sixpackton's Avatar
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    Originally Posted by ksoNNN View Post
    If you can only get 6 on the second set, start with a lighter weight to begin with. Focus on getting the reps in at this point in time.
    Oh clear now, thanks a lot man.
    How's your workout btw?
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