Gym and fitness (90 Viewers)
- Thread starter HelterSkelter
- Start date
Your biceps will ache a bit, yes, but imo you should be able to stretch them out regardless. Can you describe the pain?
There's "good" and "bad" pain, as I wrote a bit further up. If it's pain due to having tore up your muscle fibers, that's good.
How heavy did you lift? Did you warm up first?
If you're experiencing some of the "bad" pain I talked about, you may have lifted a bit too heavy for your first time. Do some stretch excercises before you start, and begin by lifting smaller weights. It won't be long until you can increase the weights anyway.
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That's some intense shit
I think @Goodfella is doing something similar. Strength being his main goal, I mean.
There's "good" and "bad" pain, as I wrote a bit further up. If it's pain due to having tore up your muscle fibers, that's good.
How heavy did you lift? Did you warm up first?
If you're experiencing some of the "bad" pain I talked about, you may have lifted a bit too heavy for your first time. Do some stretch excercises before you start, and begin by lifting smaller weights. It won't be long until you can increase the weights anyway.
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That's some intense shit
I think @Goodfella is doing something similar. Strength being his main goal, I mean.
I feel pain when I try to stretch my arm in the biceps area, especially my right one.
I went from 5 to 7.5 to 9 KGs per arm. I think I didn't do enough warm up though, which I think caused me to feel this pain.
Unlike JFG, I don't think I'll be able to lift any weights with this pain. Maybe I'll do some sit ups instead.
I went from 5 to 7.5 to 9 KGs per arm. I think I didn't do enough warm up though, which I think caused me to feel this pain.
Unlike JFG, I don't think I'll be able to lift any weights with this pain. Maybe I'll do some sit ups instead.
7.5 - 9 kgs per arm is not recommended if you're a complete starter.
4-5kg per arm is nice.
It differs a bit from individual to individual, though, but the rule of thumb is that you should be able to do three sets of 8-12 reps with the weight you put on (with good form - not using momentum to lift them up). If you were able to do that with 7.5 and 9, though, that may be a good starting spot for you. Difficult to say whether or not you made the right call.
But I'm suspecting that you put on a little bit too much weight, and yes, that you neglected your warm-up.
4-5kg per arm is nice.
It differs a bit from individual to individual, though, but the rule of thumb is that you should be able to do three sets of 8-12 reps with the weight you put on (with good form - not using momentum to lift them up). If you were able to do that with 7.5 and 9, though, that may be a good starting spot for you. Difficult to say whether or not you made the right call.
But I'm suspecting that you put on a little bit too much weight, and yes, that you neglected your warm-up.
I'm sure there are several methods, but what I do is I just grab some low weights, "warm up sets". 50 - 70 % of what you intend on lifting. When starting out as low as 4-5kg, the warm-up weights would therefore be as low as 1kg or 2kg per arm. Just do a few of those just to get some blood flowing through there 
That's it, really. Works for me.
Pushups are also a good choice, but I don't like to do them because I always get some discomfort in my left elbow
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I know it may be awkward to stand around lifting really small weights, though Especially at a gym. But it's important to keep your warm up sets low, as you wouldn't wanna tire yourself out during warm-up. It's important that you are able to do the weightlifting sets you intend to do later on. That's why I'd rather them be as low as possible; the purpose is just to warm up your muscles and joints.
That's it, really. Works for me.Pushups are also a good choice, but I don't like to do them because I always get some discomfort in my left elbow
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I know it may be awkward to stand around lifting really small weights, though
Especially at a gym. But it's important to keep your warm up sets low, as you wouldn't wanna tire yourself out during warm-up. It's important that you are able to do the weightlifting sets you intend to do later on. That's why I'd rather them be as low as possible; the purpose is just to warm up your muscles and joints.
I'm sure there are several methods, but what I do is I just grab some low weights, "warm up sets". 50 - 70 % of what you intend on lifting. When starting out as low as 4-5kg, the warm-up weights would therefore be as low as 1kg or 2kg per arm. Just do a few of those just to get some blood flowing through there That's it, really. Works for me.
Pushups are also a good choice, but I don't like to do them because I always get some discomfort in my left elbow
That's it, really. Works for me.Pushups are also a good choice, but I don't like to do them because I always get some discomfort in my left elbow
Sorry for the multiple questions mate.
Not at all, keep 'em coming bro
I've been geeking out as fuck over this lately, so I'm more than happy to help out. I love this shit, wish I got into it earlier.
Anyway, yeah, then you did everything right, except for your choice of weights. Instead of going from 5 to 9 you probably should've gone from 2 to 4-5.
Next time will be a lot better, I'm sure
Just make sure to rest a couple of days now, and you'll be good to go.
I've been geeking out as fuck over this lately, so I'm more than happy to help out. I love this shit, wish I got into it earlier.
Anyway, yeah, then you did everything right, except for your choice of weights. Instead of going from 5 to 9 you probably should've gone from 2 to 4-5.
Next time will be a lot better, I'm sure
Just make sure to rest a couple of days now, and you'll be good to go.
