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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Thread: Just starting workout help
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02-27-2013, 03:51 PM #1
Just starting workout help
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02-27-2013, 03:55 PM #2No 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.
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02-27-2013, 03:56 PM #3
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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02-27-2013, 04:00 PM #4
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02-27-2013, 04:03 PM #5
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02-27-2013, 04:07 PM #6
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02-27-2013, 04:09 PM #7
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02-27-2013, 04:21 PM #8
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02-27-2013, 04:29 PM #9
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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02-27-2013, 04:38 PM #10
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02-27-2013, 04:39 PM #11
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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02-27-2013, 04:48 PM #12
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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02-27-2013, 04:50 PM #13
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02-27-2013, 05:04 PM #14
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02-27-2013, 05:25 PM #15
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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02-27-2013, 06:30 PM #16
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02-27-2013, 07:40 PM #17
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02-28-2013, 04:11 AM #18
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02-28-2013, 04:28 AM #19
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02-28-2013, 02:04 PM #20
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02-28-2013, 03:41 PM #21
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02-28-2013, 04:58 PM #22
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