Go Back   Bodybuilding.net - Bodybuilding Forum > >


Beginner question



Reply
 
Thread Tools Display Modes
  #1  
Old 06-06-2008, 07:57 PM
RileyMartin's Avatar
RileyMartin RileyMartin is offline
Rank: Member
 
Join Date: Feb 2008
Location: NY
Posts: 106
Default Beginner question

Hi all,

I've got a real basic question. I've been lifting for 6 months now and I've slowly increased the weight so as not to injure myself since I've been pretty sedentary for the past 10 years. I thought it best to take it real slow. I'm down to sets of 4 reps now on most lifts and I'm really pushing myself now to make gains in strength and see what my max lifts are. So my question is how do I know if I'm 'over training' or if I'm doing a good job and just training really hard? Thanks.

Riley
Reply With Quote
  #2  
Old 06-06-2008, 08:31 PM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

It would help if you put up your routine
Reply With Quote
  #3  
Old 06-06-2008, 08:44 PM
RileyMartin's Avatar
RileyMartin RileyMartin is offline
Rank: Member
 
Join Date: Feb 2008
Location: NY
Posts: 106
Default

Thank you for the help. Here is my current routine.

Sunday
-------
Bench Press - 3 or 4 sets of 4 reps
Incline Bench Press - 3 sets of 4 reps
Military Press - 3 sets of 4 reps
Standing Dumbell Side Raises - 2 sets of 10 reps

Tuesday
--------
Squats - 3 or 4 sets of 4 reps
Lying Leg Curls - 3 sets of 8 to 10 reps
Standing One Leg Calf Raises - 2 sets of 12 reps

Thursday
---------
Deadlifts - 3 sets of 4 reps
Bent Over Barbell Rows - 3 sets of 6 to 7 reps
Lat Bar Pulldowns - 3 sets of 6 to 8 reps
Barbell Curls - 3 sets of 6 reps
Dumbell Curls - 1 set of 6 reps
Reply With Quote
  #4  
Old 06-07-2008, 07:22 AM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

are you cranky all the time and have you stopped progressing?

that's usually how i get if i overtrain
Reply With Quote
  #5  
Old 06-07-2008, 09:34 AM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

Well hopefully someone else will chime in, since I'm not the best at giving out advice.

What are your training goals?

Are you going for size? strengh? or just overall fitness?
__________________
S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #6  
Old 06-07-2008, 11:22 AM
RileyMartin's Avatar
RileyMartin RileyMartin is offline
Rank: Member
 
Join Date: Feb 2008
Location: NY
Posts: 106
Default

I would like both. Lately with the low reps I've been training more for strength I guess. I want to see what my current max lifts are so I can then check again after a few months and see if I've made any progress.
Reply With Quote
  #7  
Old 06-07-2008, 02:53 PM
john917v john917v is offline
Rank: Bantamweight
 
Join Date: Jan 2008
Posts: 604
Default

I'm not sure if this goes for all muscles, but for biceps, if they bruise easily, that is a sign that you overdid it. And, if you are sore after every workout, it's probably a good indication.
__________________
Bench: 275Lbx1
A2G hacksquat: 550
(9-9-09)-Deadlift-425Lbx1!!da
Eat big, Lift big, Get big!

Myspace.com/john_917
-Hit me up!!
Reply With Quote
  #8  
Old 06-07-2008, 07:40 PM
RileyMartin's Avatar
RileyMartin RileyMartin is offline
Rank: Member
 
Join Date: Feb 2008
Location: NY
Posts: 106
Default

The only time I have soreness is with my lower back after doing the deadlifts. I was doing squats and deadlifts in the same session but just moved the deadlifts from my leg day to the day when I do my back and biceps.

After my last set of deadlifts I have to bend down and pull the plates off the bar and my lower back is so warn out it's painful and just taking the plates off the bar feels like a set in of itself. I could use some sort of block or something to prop one side of the barbell up at a time so I could then just slide the plates off rather than them dragging on the floor as I yank them off. I wonder if they make that sort of thing. Then after the deadlifts I have to bend down to put the plates on the leg machine for the lying leg curls and my back is still so warn out that that's painful also. No other lifts give me any problems or any soreness. Just the deadlifts.

I was doing three sets of 315lbs. for 4 reps and knew I could do more so then I went up to 3 sets of 325lbs. for 4 reps. I know I can do more so next week I'll try 335lbs. for 3 sets of 4 reps. In a few weeks I'll go for a one rep max.
Reply With Quote
  #9  
Old 06-07-2008, 07:47 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

on your last rep...when you're all the way up...is there something you can get the bar on? so the weights are much higher...thus no bending over.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
Reply With Quote
  #10  
Old 06-07-2008, 10:25 PM
Cradler's Avatar
Cradler Cradler is offline
Rank: Member
 
Join Date: Mar 2007
Location: Boston
Posts: 379
Send a message via AIM to Cradler
Default

^^Yeah, I put mine down on the squat rack (it has a rack at about mid-thigh height). Makes stripping the weights easy too. Is there anything like that?
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 04:25 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.