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had my first heavy lifting workout at the gym, today i am pretty sore

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  • had my first heavy lifting workout at the gym, today i am pretty sore

    (Btw, I'm 22, 5'9, 140 lbs)

    Went to the gym for the first ever on Sunday and did some heavy lifting. Following the StrongLifts program, I did the bench press and deadlifts. I'm pretty sore all over today, but in particular my lower back is pretty stiff. I think I might have done a few deadlifts with poor form. I was planning on lifting about 3 times a week but if I feel this sore I don't know if I can. Should I cut it down to 2 times per week since I am a beginner?
    Yes, the real Dirk.

  • #2
    Form first, then weight. Volume with really low weight is just practicing the motion. Do more than listed if you need to practice. Drop the weight down a bit so you can really get the motion down before you add weight.

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    • #3
      First time ever at the gym and you went heavy? Uh oh, the soreness has only started. You'll probably be worse tomorrow.

      Be patient, give your body some time to get used to a new activity. I'd do 3x/week with less weight. You'll know when your body is ready to increase resistance.

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      • #4
        Originally posted by Jerseyjim View Post
        First time ever at the gym and you went heavy? Uh oh, the soreness has only started. You'll probably be worse tomorrow.

        Be patient, give your body some time to get used to a new activity. I'd do 3x/week with less weight. You'll know when your body is ready to increase resistance.
        LOL, yup it will definitely be worse tomorrow. It will pass and you won't be as sore with repeated efforts. Just go easy and rest up and eat. If you are super sore, don't train. Go for a walk / do some dynamic stretching.
        "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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        • #5
          the weight down a bit so you can really get the motion down before you add weight.

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          • #6
            Decrease the weight and focus on proper form.That will give you the most gains in the long-term and help avoid preventable injuries from incorrect form. Since you are just getting started at the gym you might want to work with one of the staff to make certain your form is correct - right now this is more important than the weight.

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            • #7
              Doesn't Mehdi stress starting with, literally, only the bar and adding 5 lbs each session? For a "first time ever" lifter, I think that advice couldn't be any more appropriate.. I'd get on youtube or check the stronglifts website and MAKE DAMN SURE you've got form down, especially with the deadlifts. You're not in the gym to impress people, better to look a little dumb lifting an empty bar once or twice before you work up to some weight than to tear something and take an involuntary month off...
              Went Primal: 20 DEC 2011
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              Current: 183 lbs @ 8.33% BF (Jackson/Pollock 4 caliper method)
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              "Paleo? Try it, but be wary of the cult mentality that comes with it. Paleovangelists are everywhere and a bit scary."

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              • #8
                The Myth of Over-training
                Push through the soreness.
                Everything is bad for something - How do you feel today?

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                • #9
                  I video every set and then review it while I am resting before the next one. That way I can see if my form is OK and make any adjustments as required.

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                  • #10
                    You might want to consider giving the weights a break and just focus on the PEMs. Once you've mastered them, then moving up to weights will be easier.

                    If you think the weights made you sore, try a full PEM workout...
                    all the pain but in the right places!

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                    • #11
                      Originally posted by Gilleh View Post
                      The Myth of Over-training
                      Push through the soreness.
                      Being sore and over training are two completely separate things.
                      "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                      • #12
                        Keep your chest up and look straight ahead when you deadlift. Brace your core so your spine doesn't bear the brunt of the load.

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                        • #13
                          After reading this article I am becoming seriously infatuated with the idea of doing 5 days instead of 4 days to give each major lift its proper day, and cut each session a bit shorter. Right now I bundle the Back Row to the deadlift, and I always feel like I cheat myself. I would do less support each lifting day, reducing workout from 1 hr to 40 min, and going heavier on the support.

                          TEMPTED.
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                          When I let go of what I am, I become what I might be.

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                          • #14
                            I started with just the bar, maybe 2 10lbs plates. Just work up from there
                            well then

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                            • #15
                              Some light yoga and a few bodyweight reps will help with the soreness.

                              Also, echo the "go lighter and work on form" thing.

                              Don't be afraid to just use the bar at the gym, either. If it's a serious gym, and you are doing serious workouts, no one will care what weight you are using.

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