weight lifting

[iceteebone 5,000+ posts]

well since high school i have gained a ton of weight and i started loosing weight , and have lost 55 pounds but i lost a lot of muscle. i just started weight lifting and my routine is basically twice a week, working on chest, arms, abs, shoulders, legs, and back muscles. i keep reading contradicting advice, on wether to stretch, how many reps for weight loss (currently doing 12-15 for each group). i got my own weight bench and do it at home cause i lost so much muscle since i haven't weight trained in 3 years, and just lost a lot of weight so i don't wanna embarass myself at the gym. i done some lifting and i feel soreness, mostly in my upper arms, is this normal? is there any signs that'll indicate wether i'm doing these lifts improperly?

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[HotCarl 10+ year member]

soreness like in your muscles, or in your joints?

 

[iceteebone 5,000+ posts]

soreness like in your muscles, or in your joints?

muscles

 

[LinxuS 10+ year member]

Then its good. Stretching out should help with being sore like the next day, but my personal trainer always said to me that if I wake up sore as hell the next day, we know that we worked out **** good the day before.

There were days where I couldn't sit up out of my bed because my abs were so sore. lol.

Also, don't be embarrassed to go to the gym. People go there for a reason, and thats to not be so weak / out of shape etc..

 

[Mr Bojangles 10+ year member]

soreness = good.

Lets you know you're doing something. Unless it's in you're joints. In that case you need to go to lighter weight, more reps, to strengthen your tendons.

If you're trying to put on the muscle, start out with bench, pull ups, dead lift, shrugs, squats. Doing squats boost your (gH) levels and helps you grow (very important).

Just do "power" work-outs to start off with, to get your body used to growing, and then start isolating muscles in a few weeks.

Stretching is good.. And don't be embarrassed to go to the gym. All those body builders had to start out just like you are.

 

[k3113y 10+ year member]

stretch before your workout. it shouldn't be the first thing you do, though. do some cardio. run on a treadmill or do some jumping jacks before anything else. get your heart pumping. then stretch. it should help out alot.

when you stretch before anything else, you're pulling and tearing cold muscles, and that's never good. get them warmed up before you work them out. it'll cut out alot of the post-training soreness.

 

[iceteebone 5,000+ posts]

Then its good. Stretching out should help with being sore like the next day, but my personal trainer always said to me that if I wake up sore as hell the next day, we know that we worked out **** good the day before.
There were days where I couldn't sit up out of my bed because my abs were so sore. lol.

Also, don't be embarrassed to go to the gym. People go there for a reason, and thats to not be so weak / out of shape etc..

i'm not that sore. what exercise do you do for your abs? i just do stomach crunches on my bed lol. idk what other exercises there are, plus since i'm heavy i'm not that flexible yet lol.

 

[Platestacker45 10+ year member]

well since high school i have gained a ton of weight and i started loosing weight , and have lost 55 pounds but i lost a lot of muscle. i just started weight lifting and my routine is basically twice a week, working on chest, arms, abs, shoulders, legs, and back muscles. i keep reading contradicting advice, on wether to stretch, how many reps for weight loss (currently doing 12-15 for each group). i got my own weight bench and do it at home cause i lost so much muscle since i haven't weight trained in 3 years, and just lost a lot of weight so i don't wanna embarass myself at the gym. i done some lifting and i feel soreness, mostly in my upper arms, is this normal? is there any signs that'll indicate wether i'm doing these lifts improperly?

And why on Earth do you feel the need to ask a question like this on a CarAudio website? //content.invisioncic.com/y282845/emoticons/eyebrow.gif.fe2c18d8720fe8c7eaed347b21ea05a5.gif

 

[ThomasG 5,000+ posts]

ya at first your going to be sore... really sore but after you lift for awhile you stop gettins as sore, but if you lift hard your always going to be a little sore

 

[LinxuS 10+ year member]

stretch before your workout. it shouldn't be the first thing you do, though. do some cardio. run on a treadmill or do some jumping jacks before anything else. get your heart pumping. then stretch. it should help out alot.when you stretch before anything else, you're pulling and tearing cold muscles, and that's never good. get them warmed up before you work them out. it'll cut out alot of the post-training soreness.

Yeah, I usually ran 1/2 to 3/4 of a mile at a good jogging speed before I stretched. A good 5 minute cardio should be plenty.

Stretch when you're done too, it helped me out quite a bit.

 

[iceteebone 5,000+ posts]

And why on Earth do you feel the need to ask a question like this on a CarAudio website? //content.invisioncic.com/y282845/emoticons/eyebrow.gif.fe2c18d8720fe8c7eaed347b21ea05a5.gif

because i've noticed a lot of threads on this forum from people who weight train. //content.invisioncic.com/y282845/emoticons/fyi.gif.9f1f679348da7204ce960cfc74bca8e0.gif

also the fact there are 30,000 members my age where most of them i'm sure exercise

plus i'm not gonna use this as my only source since i have been researching other sources

finally please exit my thread if you have nothing useful

 

[Mr Bojangles 10+ year member]

Yeah, I usually ran 1/2 to 3/4 of a mile at a good jogging speed before I stretched. A good 5 minute cardio should be plenty.
Stretch when you're done too, it helped me out quite a bit.

Stretching when your done helps your muscles and tendons grow. very good thing to do after workout. Makes you feel better too, instead of being all tight..

 

[LinxuS 10+ year member]

i'm not that sore. what exercise do you do for your abs? i just do stomach crunches on my bed lol. idk what other exercises there are, plus since i'm heavy i'm not that flexible yet lol.

I started out at 230 pounds, and lost 70 pounds in 3 and a half months. I know what it's like to not be flexible at all haha.

Theres quite a bit of work outs for the abs, but I have no idea how I would go about explaining them on a forum. If you've got the money, I highly recommend getting like 5 sessions with a personal trainer, and have them teach you all the work outs you can do at a gym. After that just do it on your own.

 

[k3113y 10+ year member]

Yeah, I usually ran 1/2 to 3/4 of a mile at a good jogging speed before I stretched. A good 5 minute cardio should be plenty.
Stretch when you're done too, it helped me out quite a bit.

yeah, that too. stretch when you're done. kind of like sprinting long distances, you know? jog in place for a few minutes pre-run, and slowly work your heartrate back down by walking afterwards. same thing with working out. work the muscles up, and work them back down immediately after you're finished.

another tip: after you've done your last bit of stretching and cooled off completely, jump in a warm bath. just soak in some hot water. it's significantly minimizes next-day aches and pains.

 

[iceteebone 5,000+ posts]

basically what i do is 30 minutes on the bike, then stretch, then abs, then do weight lifting, usually i do the bench press and shoulder press first, then do the smaller muscle groups, so after that i should stretch again then do some more light cardio?