Awesome 1st workout, but need some help!

K

kobb

0
Hey all, rigged up my work bench today, just done my first workout ever, **** I feel good, my legs and arms were twitching abit after the workout, but what a good feeling. Im not to sure if i started off to heavy but I did workout A below, with the weight of 20kgs (44 pounds) for each exercise. Is this to heavy to start with, should I maybe drop the weights a bit for the first 2 weeks or so. And the (workout A) below only took like a few minutes to do. Is it normal for workouts to be so short. After that I did a bit of cardio. Please advise.

Would it be wise to add Barbell curls for biceps 3x5 and Barbell reverse curls for the forearms to (workout B) or would that be too much for an absolute beginner.

Please be sure to judge my workout below, this is the rippetoes workout programme for beginner, but please feel free to add your knowledge and information.

For the actual workouts read below:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2 x 8 lever lying flies

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows

Thanks
 
****ing awesome.

At this point, don't worry about barbel curls or forearm curls. Your biceps and forearms will get enough of a workout from the rows. This workout is going to be short. You're only doing 9 sets, so it is not going to take long at all. But, that will allow you to lift heavy. As you are new to all this, even lighter weights will give you a workout, but your body will adapt quickly and you'll need to increase the weight. While you were able to use 44 lbs. for each exercise, soon you'll be squating more than you deadlift, and deadlifting more than you bench.

In regards to cardio, it's good that you're doing it after lifting, but what are your goals? (loose weight or gain muscle?)

BTW, are the lying flies included in rippetoes routine or is that your own addition?
 
In regards to cardio, it's good that you're doing it after lifting, but what are your goals? (loose weight or gain muscle?) GAIN MUSCLE

BTW, are the lying flies included in rippetoes routine or is that your own addition?[/QUOTE] I INCLUDED THE FLIES AS MY OWN ADDITION, SHOULD I MAYBE LEAVE THEM OUT THE ROUTINE?
 
Because you're looking to gain muslce, I'd advise against doing any significant amount of cardio. Cardio burns calories, muscles require excess calories to grow. The two work against each other. That being said, doing quick cardio for a warm-up or cool-down is fine. You should take the time to read the stickys in the nutrition forum as a bad diet will kill a weight training program.

While I would focus on the rippetoe program exclusively at first, I don't see any harm in keeping the flies in there. Just make sure to keep the first 3 lifts as your primary focus.

Exercises like flies and curls are isolation exercises, where a single muscle is isolated. Compound exercies, like all the ones in the rippetoe program, work multiple muscles. Compound exercises should be your main focus, but if you want to do a quick isolation exercise at the end to finish off a certain muslce group, I don't have a problem with that. A lot of people tend to be way more concerned with the size of their biceps and do a ton of curls while neglecting the bigger exercises that will really cause them to build muslce. Again, as long as you focus on the big lifts, a little isolation couldn't hurt.
 
how much rest did you use between sets? you should go so heavy that it's hard, thought since you're just starting out you should probably take it a bit easy until you're comfortable with your form.
 
evan said:
Because you're looking to gain muslce, I'd advise against doing any significant amount of cardio. Cardio burns calories, muscles require excess calories to grow. The two work against each other. That being said, doing quick cardio for a warm-up or cool-down is fine. You should take the time to read the stickys in the nutrition forum as a bad diet will kill a weight training program.

While I would focus on the rippetoe program exclusively at first, I don't see any harm in keeping the flies in there. Just make sure to keep the first 3 lifts as your primary focus.

Exercises like flies and curls are isolation exercises, where a single muscle is isolated. Compound exercies, like all the ones in the rippetoe program, work multiple muscles. Compound exercises should be your main focus, but if you want to do a quick isolation exercise at the end to finish off a certain muslce group, I don't have a problem with that. A lot of people tend to be way more concerned with the size of their biceps and do a ton of curls while neglecting the bigger exercises that will really cause them to build muslce. Again, as long as you focus on the big lifts, a little isolation couldn't hurt.
Click to expand...

Thanks for the advice, im only gonna do cardio as a warm up prior to gyming, and as u said, im not going to concentrate too much on the flies and curls.


Thanks, I Appreciate your advice.
 
Squats, deadlifts, and rows are top notch exercises according to the research ive being doing. In between sets i rest approx 30 seconds or so. Is this correct?
 
depends on your goal, but as you're using a low rep program, I'm guessing the goal is strength, if so, 2-3 min is the normal recommendation. 30 sec will make the weight go down by a lot each set (if the first set is challenging, that is)
 
Don't have much to add except encouragement.

You know the feeling you get after you've worked out and showered? That clean accomplished feeling? That feeling of knowing that no matter what else you did that day; no matter how much **** you've had to put up with; no matter how much you may have messed up, you have accomplished at least one good thing for the day that *everyone* on this planet can respect.

Get addicted to that feeling.
 
Thanks all involved in this post for the help, encouragment and information. **** im still feeling the pain today, but it feels good. Im just pissed that I have to wait until tomorrow to do my next workout as today is resting day. COME ON WEDNESDAY.:newbie:
 
kobb said:
For the actual workouts read below:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2 x 8 lever lying flies

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows

Thanks
Click to expand...
Y not add dips and chinups/pullups to the mix like so :-

Workout A
---------
Squat 3x5
Bench Press 3x5
Barbell Row 3x5
Dips 3xF

Workout B
---------
3x5 Squat
3x5 Standing military press
3x5 Bent Rows
Pull-ups/Chin-ups 3xF
 
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