Beginning Weight Training

GampDub

Hi All,

In my everlasting quest to get fit and in shape the trainer at my gym has come up with a 6 week programme for me that includes 3 days of pure weight training and two days of Cardio.

Up until now I have done very minimal weight training and this is the first time I will be dedicating full workouts to weights. I'm am more than happy with the programme set out for me but the one thing I am worried about is the pain after my workouts!

I'm expecting to be in a good deal of pain and discomfort the day after each session. I will be taking a day break between each day and it will be a week before I go back to the same muscle groups again.

But apart from rest does anybody have any advise for me to help me recover as quick as possible after each session. I'm open to all suggestions: exercises, supplements etc!!!

Thanks

Transform

Yes suck it up - no matter what you do you are going to be stiff after the first few sessions regardless of supplements, stretching etc.

Certainly some fish oils, foam rolling, stretching etc can help but overall I recommend starting light and working up so the pain is not too severe to begin with

neil_

GampDub wrote: »

I'm expecting to be in a good deal of pain and discomfort the day after each session.

You'll get muscle soreness without a doubt but do make sure the actual joints aren't hurting or swollen, if they are it's most likely caused by poor form which should be ironed out asap.

GampDub wrote: »

But apart from rest does anybody have any advise for me to help me recover as quick as possible after each session. I'm open to all suggestions: exercises, supplements etc!!!

Just eat and sleep properly really, if you're missing meals/eating poorly or sleeping irregularly you'll probably feel pretty horrible doing weight training. Make sure you're well hydrated too. If your muscles are really in bits I find a cold shower helps out a lot.

bytey

is this normal to feel shattered after squats ( free bar not machine - all the way down ) ?

im back into training for the last 3 weeks after 10 years , and after squatting it takes me 3 days for the muscle ache in ass/ thighs and calves to go

i remember it being sore before , but jesus .

walking is pure suffering at the moment.

its just muscle ache , not joints , but is it always gonna be like this ?

Brian?

bytey wrote: »

is this normal to feel shattered after squats ( free bar not machine - all the way down ) ?

im back into training for the last 3 weeks after 10 years , and after squatting it takes me 3 days for the muscle ache in ass/ thighs and calves to go

i remember it being sore before , but jesus .

walking is pure suffering at the moment.

its just muscle ache , not joints , but is it always gonna be like this ?

Yes it's normal, no it's not always going to like this. Eat properly, hydrate properly and keep squatting.

Dotcomdolly

I started Starting Strength on Monday & am feeling it too.
Sitting & standing from sitting ->agony.
I hope the pain from todays session is gone by Monday, it was tough doing weds when I was still aching from monday and wednesday when etc...

sharky86

damn squats get addictive!

Detour

Can anyone recommend any beginner weight programs? I've never lifted weights before so I'd like something as basic as possible. From having a read of this forum it sounds like its best to take time at the beginning to learn to lift free weights properly, as opposed to the machines. Is this correct?

Also I'd be looking at lifting weights as past of a fat loss program. I'll be play soccer a couple of times a week too so should have cardio covered.

Diet is hit and miss, looking at all the threads on the diet forum. Some good stuff there I'd imagine but there's a lot of info!

sharky86

Starting strenght or stronglifts.

Take your pick. if you put it to a vote you'll get a hung parliment or something like that jazz

Brian?

sharky86 wrote: »

Starting strenght or stronglifts.

Take your pick. if you put it to a vote you'll get a hung parliment or something like that jazz

Starting Strength all the way. It shouldn't need to go to a vote. I think the reason that people choose Stronglifts over SS is that people love to overcomplicate a beautifully simple thing.

sharky86

Whats overcomplicated about 5 excerises every workout and add weight each time

Brian?

sharky86 wrote: »

Whats overcomplicated about 5 excerises every workout and add weight each time

Starting Strength is only 3 excercises per workout, that's what.

sharky86

damn out done by a Brian:D

Will Heffernan

GampDub wrote: »

Hi All,

In my everlasting quest to get fit and in shape the trainer at my gym has come up with a 6 week programme for me that includes 3 days of pure weight training and two days of Cardio.

Sounds good so far.

Up until now I have done very minimal weight training and this is the first time I will be dedicating full workouts to weights. I'm am more than happy with the programme set out for me but the one thing I am worried about is the pain after my workouts!

Don't worry...you'll get fitter and stronger and be able to happily make yourself sore in many wild and wonderful new ways...you'll grow to love it.

I'm expecting to be in a good deal of pain and discomfort the day after each session.

I'm sure you won't be dissappointed.

I will be taking a day break between each day and it will be a week before I go back to the same muscle groups again.

Still sounding good.

But apart from rest does anybody have any advise for me to help me recover as quick as possible after each session. I'm open to all suggestions: exercises, supplements etc!!!

Thanks

Your options are many and varied:

Proper sleep and proper nutrition would be my first order of business. There are lots of other recovery modalities...from massage to hydrotherapy and diathermy and any all things that make you feel 'good' in between...they all help.

Personally I would stick with the getting of plenty of rest and ensuring you are eating to support your training...then just hang on and enjoy the ride

Dotcomdolly

I'm going to tell my 4 year old that she must stop waking me to tell me she needs the bathroom at 4am cos Mammy was squatting & need her effing sleep

Detour

Okay great - i'll have a look at starting strength.

One thing - you say its only 3 exercises per session? Its that a bit, i don't know, easy? I'm probably being very naive here and i'll be dead after trying it once! How long on average would this work out take? Is it a case of the quicker the better?

Sorry - some of these questions are probably very basic to the guys on here. Sorry too to the OP dont mean to take over you thread. I'll start another if people would prefer?

bytey

thanks for the advice , id hate to think im going to look like ive got a badger up me arse every week trying to walk around

DETOUR - if you are doing the 3 main exercises - and you feel like youve been hit by a bus the next day - then its working
i had forgotten how sore it gets after a good ( ie productive ) workout
nothing easy about it at all - its quite vicious to be honest

why do you think the squat rack is nearly always free ?

gotta say though , sore as i feel im looking forward to the next session

( dead lifts on sunday - )

squod

Three compound lifts. Ask an instuctor to train you on them.

Brian?

bytey wrote: »

why do you think the squat rack is nearly always free ?

gotta say though , sore as i feel im looking forward to the next session

I think the squat rack is usually free because too many people do crap programs from mens fitness, flex etc. instead of matering the basics and making real progress. It's the same reason you see so many misguided guys doing nothing but arm work and women doing nothing but light weights and abs.

Jaysus that sounded preachy.

Good luck with the next session.