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2003/10/06, 12:50 PM
Some sorness is to be expected but is not a means to gauge a workout either good or bad. I would just stick to the program for now though calves and abs can be worked 2-3 times a week. About spotting. Most if not all of serious gym members will be glad to spot you. Do nto be afraid to ask I do it all the time. Yes the benefit is greater! ANd golden gloves I saw you post but wil answer you here....3 weeks is not really long enough. give it at least 2 months if not longer to see real results.
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/10/06, 12:37 PM
I just completed my first week of the "special 12-week mass" program and must have done the exercises correctly. I woke the following day after each workout and whatever bodypart I trained the night before was hurtin, a good hurt though...not an OMG I think I injured something. I must admit though that my legs were totally trashed for two days after I did squats, leg presses and calf raises for the first time. I was somewhat worried this week but the pain is a fraction of what is was last week. I used the stretching machine in between exercises to help and I think it did. I did my leg workout a day early this week(last night) because I wont be able to make it to the gym today.
I've got a few of questions:
1. Should you have some soreness the next day even after your well into your routine and is that a good sign your doing the exercise right and it's working?
2. What bodyparts(forearms, upper arms) can be trained more than once a week(say two or three times) for a beginner or is that advisible? Should I stick to the 12-week routine without deviation? I am currently doing the special 12-week mass and the abs routine but I am the kind of person that likes to be abused(for lack of a better word). But I don't want to be wasting my time training something twice a week if it is doing me no good.
3. Would i benefit alot more if I had someone spot for me? I feel I would but have a hard time bothering people to spot for me. Until i progress a little more I dont have the confidence to confront someone to spot nor do I have enough to post my first weeks numbers. I'm sure I will do this down the road when my numbers get better but for now it's just a guy thing I guess. Anyway, back to the question, I will confront someone to spot if it will benefit more.
As always I appreciate any assistance you guys can give me. Thanks,
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I have seen the enemy.....and it is me.
Mojo_67
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2003/10/06, 12:45 PM
Congrats have you seen any great results? Im in my 3rd week of the 8 week program. I dont think I have seen much results but I do feel better just body looks the same I think but inside I feel much better. Squats kill me literally I usually end up using my leg developer for my lower area of my legs and in my upper leg area w/ some massive weight so I think that would work the same. How was your diet and such?
What you feel each morning is the burn yes it is good :) I am also like you I feel I have to feel beaten to a pulp to think I got a good workout I dont usually feel much that day but when morning rolls around I feel pretty stiff in some places.
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2003/10/06, 12:57 PM
1) It is quite normal to feel DOMS the next day, and even into your training when just beginning. Rule of thumb is when your next workout day comes around for that bodypart, and you are still sore from the last time, do an active recovery thing. That is, do the exercises, but with less intensity and and less rest. This will actually promote recovery by circulating nutrient rich blood to the affected areas. As you progress, you may not feel this soreness anymore, so enjoy :>} it while you can.
2). I would stick to the 12 week routine as laid out for you. Many beginners want to keep adding, and this is actually detrimental to your gains. In time, you will appreciate your rest times! What many beginners do is go balls to the wall, and burn out in a few weeks. This is a lifestyle, and you will be doing it the rest of your life in some form probably. Give yourself the rest required.
3). I would not at this point worry about spots. Just beginning, your second week coming up as you say, just pushing till you feel you can't do another is quite enough. Follow the program. As a newbie, you will make quite good gains this way anyway. Give the spots time. This is for when you get advanced more. Of course, don't sacrifice saftey. If you feel the need on a particularly weak lift, by all means ask for a spot.
Good luck to you, and congrats on your accomplishments so far.
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Great people never want it easier, they just want to be better!
Ron
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2003/10/06, 01:21 PM
Just Thought I'd say thanks before I log-out.
I feel the same way goldengloves, haven't seen much results but as mutt pointed out I am not expecting to see visible sign for awhile, although like you I feel much better.
As for your advice mutt all I can say is thanks, I got advice from you on a previous post and I will always be willing to listen, guys like yourself and bb1 can keep a guy like me tied to the ground when he starts floating away and doesn't know it, thanks for keeping me grounded, by the way mutt tomorrow I go to the store with my list of new foods to start eating for my new diet.
bb1...it's always a plaesure getting advice from you, like i mentioned to mutt you help to keep on the ground and I will be a better person with the hep I get from people on this site...thanks.
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I have seen the enemy.....and it is me.
Mojo_67
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