Back lifting weights but where to begin?

LaVail

Two years ago I was in a bad accident and couldnt walk properly for over 1.5 years but now im back and want to tone up and shed fat from my body. During my time spent recovering all I seemed to do was put on weight and lose muscle to the point where im now getting self conscious.

Also my diet went to hell while recovering and I just kept craving bad food whether it was because of being constantly under medication or whether there's a fat guy inside me trying to make his way out I dont know

I started a couple of weeks ago trying to improve my diet and am having some success and am also drinking 1.5litre's of water a day to stay hydrated so this week I decided it was time for some weights (I have a cheap weights bench at home, free weights and a leg press on it)

I started off by doing bench presses (50Kg's) 5 sets of 8 reps and then 1 set to failure using the barbell and then 1 set to failure using dumbbells. Today my chest is feeling sore and I love it (but I want it sorer!!)

After doing bench presses I do some leg extensions but even though I work to failure my quads are never sore the next day? If I use more weight than what im using I simply cannot use proper form but the weight im using doesnt seem to give the desired effect?

Then I usually do some bent over row's to try and work on my upper back because I have bad posture (I never used to work the back before and overworking my chest just kept dragging my shoulders forward. Again though when doing bent over rows I never have muscle fatigue the next day?

Then I do some sit ups but again am never sore the next day even though I do sets to failure, maybe my form is bad? Its not because my abs are strong, they are the weakest area of my body and I need to sort it out to help with posture and to prevent back pain. When I do leg lifts for lower abs I hear an awful amount of cracking coming from either my hips or lower back, how can I get results without damaging myself.

Sorry for the long post but I was just giving some background. What muscle's should I be working on when working out monday, tuesday, wednesday etc. Should I be doing chest, arms and upper back monday....Quads, glutes lower back tuesday etc etc

Also how much weight do I target these area's with because what im doing does not seem to be working?

Thanks for any advice.

top madra

Soreness isnt a proper indication of whether you had or haven't had a good workout.

If it was me with your limited access to equipment i would probably just do a fullbody workout Mon/Wed/Fri or every second day.

Take a multi and lift heavy OP.

LaVail

top madra wrote: »

Soreness isnt a proper indication of whether you had or haven't had a good workout.

If it was me with your limited access to equipment i would probably just do a fullbody workout Mon/Wed/Fri or every second day.

Take a multi and lift heavy OP.

Thanks for the advice madra, went ahead today after writing my post and did a full body workout, still having trouble finding the correct weight to rep ratio but ill look into that a bit more on the internet. Dont want to go for toning atm so heavy weights+low reps for strength and muscle mass for the next few months at least.

Feeling wrecked after today's session so will probably do some cardio tomorrow