[Zepp88]

So, I've recently signed up for a gym membership to get my ass in shape, and it certainly feels good going for this!

My first day I walked/jogged 30 minutes on the treadmill to get my cardio then I did some weight lifting. My goal is to get skinny and toned with very lean muscle, which is gonna take some work because now I'm chubby with no muscle

I used this machine that's like a vertical benchpress, you sit down and push out on these bars, I'm not sure what it's called. I started out with a weight I felt comfortable pushing for 10 reps a set, 60 pounds. But my upper arms and pecs have been sore for two days after this!

Did I do too much on my first day? I felt comfortable with the weight but maybe I need to step down to something lighter to start out?

I know there are a few guys on here that are into fitness so what would your suggetions be? Any ways to prepare my joints and muscles before lifting??

Also, I don't know if there are any other guys on the forum who are flat-footed? I am and it generally sucks, I've invested in some decent running shoes and I'm gonna start doing routine streches again to get my muscles and tendons in my legs loose enough so that there is little pain when running or walking. Any other flatfoots on here who can provide advice?

w0rd.

[GH0STrider]

strech strech strech son. Picture your joints and muscles like a rubber band. what happens when you freeze a rubber band and then try to bend it? exactly. you gotta warm up and strech out. at least 10 minutes.

Also if your going for the lean and ripped look over the bulcky bodybuilder then here is another tip-
When you are lifting you want to use lighter weight and look to complete higher reps. this will burn fat and help you build lean muscle. INstead of going for 10 reps aim for 15-20 at a light resistance.(your muscle should burn like hell after a high rep set like that. If they aren't you need to add weight) Look to complete 2-4 sets. Start out with 2 sets and work your way to 4. Focus on proper form overall. If your not doing the exercise correctly then your wasting time. Don't be afraid to ask the trainers. mix up your routine as well. Doing the same exercises over and over will force you body into a plateau. try and lift 4 days a week and give your body plenty of time for rest. Most noobies in the weightlifting world don't realize how important rest it. U need your muscles to regroup so they can grow and be ready for the next session

[Zepp88]

Thanks for tips man

What kind of streches could I do for the arms/torso? All I'm familiar with is leg streches.

I'd heard that repitions are more important than weight, I'll definetly move to lighter weight, maybe 20-30 pounds?

[sakeido]

I don't subscribe to the whole theory of high reps. To build muscle mass, do more sets of 8 or less (I do pyramids - 8 reps first set, 6 reps next set, 4 reps last set). I have never, ever had any success doing any more than that. Work out for strength; size and tone come with it, but to get bigger and continue getting bigger you need to have measurable improvement, and that will only ever be reflected in being able to lift more with each subsequent workout.

And by more, I mean complete more reps with good form, or be able to move more weight for almost as many reps. If you are working it right, you seriously will be able to increase the weight on most exercises every workout when you are starting out (if and only if you are using good form).

Also, I don't subscribe to the theory of a lot of workouts in a week. I go three times a week and do a full body workout each time. Research has shown that you need to release a lot of some chemical or other (it could be testosterone) for your muscles to rebuild larger than they were before; to do this, you need to work a lot of muscle groups. Your legs especially should not be ignored. For maximum effect, do squats every workout or at least every other workout. They are the king of all exercises for a reason - they are super effective at building muscle not only in your legs but supplying the fuel you need to build muscle in your entire body.

As far as your original question goes, that's normal. The feeling will eventually go away, but should come back every time you change your workout plan (Which should be every 6-8 weeks). It is important to *not* work muscles that are already sore from your last workout. That does more harm than good.

Other advice: don't use any machines, use free weights for absolutely everything. On machines, you can see gains, but then as soon as you go to a free weight that is not stabilized by a track, you will drop in weight a lot and it can be quite discouraging. Then you need to spend weeks building up all the stabilizing muscles while accomplishing no real growth in the bigger, more visible muscles. This is especially apparent with your chest and legs. Smithsonian Squat machines and pec decks are useless.

I could talk about this stuff for hours. One thing though, is that every trainer in this entire world unless they have a vast amount of experience (and then they are working for pro sports teams and celebrities - so you will not encounter these people) just recommends you either a standard plan you could find yourself on the internet, or the plan that worked for them (like I did here without asking). I may have ranted a bit but I have had a gym membership for four years and only have really done anything good with it in the past four months.

I used to spend a lot of time talking, researching, asking, looking for some kind of magic bullet to make big gains fast, and neglected to spend actual quality time in the gym. The real improvement didn't come until I decided to build my own plan, and then just get to it.

[Zepp88]

Cody, what kind of build are you going for? Bigger and more body builder esque, or very small and lean?

There are many different schools of thought when it comes to acheiving a good workout, and they all probably work for different people. I'll have to chose the best plan to go for the build that I want, which is very small and lean.

[s7eve]

I did not read the other replies so if someone has said this sorry.

The pain you are feeling is called DOMS. Delayed Onset of Muscle Soreness. It is what gym junkies crave. Its a good pain.

You have been told to swarm up and stretch before you work out, but if you do light cardio (say 5 minutes of light bike) after your workout and stretch you will recover quicker.

Basically when you work out you are tearing the muscle fibres, when you rest after you have worked out your body repairs these stronger, this takes energy. That is why you get bigger and lose body fat.

But remember all your gains occur in your rest period so do not work a muscle group again until it fully recovers.

Also as a basic rule lots of slow reps builds size and endurance, quicker reps and smaller sets with higher weight builds strength.

When I train, my reps are either 2 seconds up 2 seconds down or 1 second up 2 seconds down, I superset opposing muscle groups, this means I don't rest between sets, I do three sets the first two are sets of 10 to 12 the first set is 50% weight, the second set is 75% and the weight of the third set is enough to make me fully fatigue between the 6th and the 12th rep, if I can do more I put the weight up next time.

If you are training at a Gym, they should be designing your program around your goals, they should be telling you this information. If they are not, I recommend you take your money to a different gym.

[Zepp88]

It's a great gym, they have people who can give you tips and you can also get a personal trainer. There's a sauna, a heated pool, tanning beds, massage/day spa, enough equipment for everyone to use, etc...

I just figured I'd ask you guys for some tips.

[s7eve]

I should have said that I used to train for strength not size, at my peak I was 70 kg, I could bench 130 kg and I could incline leg press over 280 kg, I don't know how much more they only had 280 kg of weight in the gym

I have free weights at home now but I have not trained in about two years.

[Zepp88]

I guess strength training would be the type I'd want to go for? I really really don't want that huge disgusting body builder look....

[s7eve]

Originally Posted by Zepp88

It's a great gym, they have people who can give you tips and you can also get a personal trainer. There's a sauna, a heated pool, tanning beds, massage/day spa, enough equipment for everyone to use, etc...

I just figured I'd ask you guys for some tips.

That's good and it's also cool that you are weight training, there are a lot of health benefits from weight training.

The best advice I can give you is don't be too intimidated to ask for help or advice when you are training and don't do it half arsed.

Get someone to watch your technique on difficult exercises and lift enough weight to fully fatigue yourself in your last set.

Also some days you will feel as weak as shit, don't force yourself to train on those days, you have not fully recovered, go home and rest and come back the next day. Some days you will feel great, when you have a great one take advantage and increase the weight, just be aware that it might take a little longer to recover.

Last and most important thing, technique is everything, things like swinging and introducing other muscle groups will help you pick up more weight but it will not accomplish anything. The idea is to lift the weight with the muscle you are trying to work. Correct technique with the correct amount of weight will give you the best results, poor technique with too much weight will most likely result in an injury.