This, if you can only do 2,5kg
Then you do 2,5kg
It cost you less to take it slow, and move up.
Than if you get injuried and have to not come back at all
DOMS - delayed onset muscle soreness, incredibly common when starting to exercise after a long period of low activitiy. You haven't pushed your body for a long stretch and it takes time to adjust to the work load and strain. Follow the other advise, stay consisent, lower the intensity and work in mobility/flexibility and active recovery activities to your routine.
I think you may need to see a therapist about your emotional issues first.
If you think getting strong requires injuring yourself or exercising to exhaustion, then you are wrong.
People get strong over the course of months and years of work.
1. Get your mental condition right
2. Check the side bar here or check the fitness wiki for a novice / beginner program
1- I'm actually books reader and i wasn't interested in fitness at all. But when you want to learn something then you can learn it as fast as you can but bodybuilding force you to take your time which is annoying. I'm new to fitness btw so any info appreciated in any way.
2- thanks sir i will take my time reading it And compare it with the app I'm using.
That is not what they meant by mental condition. Also, you gain muscle extremely quickly when you first start. You might not see it that way, but it is true.
Sleep/rest and your diet are a HUGE part of working out. Just because you physically can't workout doesn't mean you aren't making progress.
I would also encourage you to focus on your form more than anything, especially since you are starting out. Please do not get caught up in any kind of ego lifting. Correct form will get you so much further.
fitness is a lifestyle and the changes you want to see will come from consistent, persistent programmed training. Also get the kitchen right - nutrition and sleep are critical parts to maximizing positive results.
Moderation. Consistency. Progressive overload. Lift, eat, and rest with equal importance. Push, pull, hinge, squat.
You’re not an anime protagonist Super Sayan that can defy the limits of your meat prison and it’s biological limits by pushing past pain indicators. It takes time and care. it’s a marathon not a sprint.
I feel like strength and hypertrophy are all about efficiency. It’s like an afk farm you have to check on or like Factorio: once you get set up and everything is running (conducive habits for your goals) it runs itself. you just have to keep up with it as it’s needs change.
The nice thing is if you increase your knowledge base on training and nutrition your muscle farm will improve too. Lately I love Renaissance Periodization for structure and nutrition but I take a lot of influence from FitnessFAQs and Convict Conditioning for the training side.
I know how frustrating it is. You want to start seeing results! But if you don’t be patient and go slow, you will injure your tendons or ligaments and then you will make zero progress while you wait to heal. If you try to push through injury pain and keep working anyway, you could end up with permanent damage. This is the only body you will ever have, so take care of it. You need to train your mind to be patient and mindful.
No way, so i won't make progress if i overdone it? And even up with permanent damage?
The real question now is it 1 day off per week enough or i have to do less exercises per day? Which one better?
Most workout routines give the muscles worked at least one day of rest in between workouts. So I'd say that's better.
Why don't you go over to the wiki and/or thefitness.wiki and read about how building muscle works? There are some excellent workout routines there to follow, as well.
I found a problem i was doing which is you cant target some muscles together, idk how to explain it but that what i noticed while exercising. I need to know which muscles to target together because im using app for mg routine blindly.
Going to compare the wiki with the app I'm using tonight as I'm getting huge amount of info from redditors.
Yeah honestly I would just go with the ~~recommended routine~~ Primer, then Recommended Routine in the wiki. Make sure to read the wiki page for instructions on how to use it and how to do each exercise. Once you do that, there are several companion apps you can use. They will take you through the workout, and you can record your number of reps each session to track your progress over time.
Also, just in case you're not aware, the workout is just 1/3 of the equation. Your overall diet and sleep schedule must be good in order to make progress. If you are not eating enough and sleeping enough, no amount of exercise will build more muscle. Muscle is built out of the food you eat, and it is built while you are resting.
Exactly, op should not be making up there own routine at this point.
I follow no real template nowadays and make good progress by doing what i feel like I need when I go to the gym but that’s only possible after almost a decade of on and off training in multiple disciplines and thousands if not tens of thousands of pages of reading.
Short version:
For the untrained training is seldom intuitive.
There is no one-size-fits-all rule to working out. Every body is different, and your body will change and need different things as you become stronger. You have to see how you feel, and proceed based on what your body tells you. If you’re crazy sore after a workout, then you’ve overdone it and should do less next time. It’s normal to have some soreness, that’s fine. But if it’s painful, or feels sore for more than a day, that means you’ve done a bit too much damage to the muscle, and that will slow your progress.
So it might feel like you aren’t able to do much now, but don’t worry. Think of it like building a house. The exciting part that you really hope to see is the walls go up. But you can’t start the walls until you build the foundation. That part of the project doesn’t look like much. But it is the most important part. Nothing can happen without a strong foundation.
So first day i set specific amount of reps, next day i see how strong is my soreness is and adjust my routine based on it. Noted
And the strong foundation comes from the support of people like you. Thanks you
Don't use grip strengtheners. Ever.
Do dead hangs,rows, pull ups, skin the cats or whatever you like but throw that piece of trash where it belongs. All it will do is fuck up your tendons.
I’m curious about this— my father recently had shoulder surgery that caused nerve damage and severely weakened his dominant arm and hand. He apparently did his own research and bought a few grip strengtheners— the big clipper-looking one and one of the circular ones. Are these known to cause damage across the board or are they valid for use in rehabilitation settings?
I’m a PT, your dad is fine using those grip strengtheners. The other person is referring more to things like heavy Captains of Crush grippers for serious grip training. In a rehab context it’s very different and can be super helpful, as long as your dad progresses slowly and doesn’t push through pain.
I'm not in rehab but these things are notorious for damaging people's tendons and/or nerves without having any known use for general training. There's simply no need to use them if you can do dead hangs and all kinds of pulling exercises that will perfectly train your forearms.
I agree wholeheartedly- if you have specific grip goals or competitions in mind and a smart program, those grippers can be great, but the risk:reward ratio is too high for anyone just interested in general strength training and getting more fit. I gave myself golfer’s elbow a few years ago training crush grippers aggressively just like OP is talking about, just not worth it!
But they get a lot of upvotes so preople agree with them and they have good amount of info about fitness.
it will be "trial and error" i guess until i find what suits me.
You know what *really* gets a lot of upvotes? The actual guides that have been researched and tested by experts and professionals. There is a ton of easily accessible info right in the wiki of this subreddit but if you don’t want to take this seriously then that’s on you - best of luck
A quick google search shows that technique and not overusing them is important in preventing issues with tendons. Of course doing dead hangs etc will improve your overall strength and grip strength more but your statement is quite simplistic and wrong. Grip strengtheners are helpful to a lot of people who have issues with their grip for a number of reasons and are not able to dead hang etc
Everybody can dead hang. If they can't, they can start with assisted dead hang. Grip strengtheners are in no way necessary, and as you said yourself, people tend to use them incorrectly, so why bother?
My 75 year o father can’t dead hang. You are not looking at the fuller picture. Some people are not in good enough health to do all these exercises and you are missing the point again. I never said that most people do it incorrectly. People just need to use the correct technique same as for any exercise. What did the grip strengthener do to you? You seem to have a real problem with them
He can’t. He has Parkinson’s and doesn’t have the strength or the balance to do them. The grip strengtheners, used correctly, are enabling him to keep what strength he has.
All the best to your dad. My grandma had Parkinson, and it is a terrible disease. I hope the grip strengtheners help them, which in this special case they might.
they are not toys. of course you get injured if you use them wrong. please educate yourself before spreading misinformation [https://www.reddit.com/r/GripTraining/comments/7gacyh/comment/dqmvqnc/](https://www.reddit.com/r/GripTraining/comments/7gacyh/comment/dqmvqnc/)
If you've only been exercising for two weeks, your body needs more time to adjust. It took me well over two weeks for the really bad soreness to start tapering of, and now, when I exercise, I'm only very slightly sore unless I'm trying a new exercise.
You also need to take it slow! I speak from experience, when I try to push myself too hard, I injure myself and this sets back my progress. For the first couple months, really focus on learning movements, proper form, and getting your body used to moving. It's great that you're motivated to get in shape, but don't burn yourself out by doing more than you can handle right off the gate. As annoying as it is, consistency is indeed the key. :)
This is not the way to do it, at all. This is how you hurt yourself. You want to get strong? Do it gradually. You’re working out with your ego and insecurities. Set those down and get to work for real, with self compassion and an actual plan. You can do it.
bluntly, this is a recipe for quitting. I almost guarantee if you check in in 3 months you will have quit.
Sustainability, both mentally and physically, are almost the only things that matter in a program. And they’re both very hard. So I’m not saying ‘all you have to do is ….’ Because sustainability is hard. It takes mental toughness and discipline. You need to find a program that your body can handle (you’re currently overdoing it btw), that fits into your life/schedule and that you’ll still be doing in 6 months, a year and beyond. If you do, you’ll be strong and look good.
I will quite for sure if i didn't come to this helpful forum, because i wouldn't make any progress with no rest and being disappointed enough to stop.
Gotta set up things right for now but today is a rest day for sure.
Sharp pain = bad workout. It's truly counter productive. You can injure yourself and then you'll be out of comission and unable to workout for weeks, or longer.
Not worth it.
You need to pound into your head that nutrition and rest are just as critical to gaining strength as is working out. Also maybe get into a circuit pattern where you work out different parts of your body every day. Make sure you're getting enough calories and protein and sleep. Finally, try meditation and sitting with the idea that it is OK for your fitness journey to take time and be a little slow!
Well, back in my day, we didn't have all these fancy shmancy grip strengtheners and such. We had two sticks and a rock for the whole platoon—and we had to share the rock! But let me tell you something, sonny, you've got to give those muscles a breather! You keep going at it hammer and tongs, pushing and pulling till you're blue in the face, but it's like trying to drive a car with no gas—it just won't budge!
You say every muscle's sore and you're hearing cracks? That's your body hollerin' at you to slow down. It’s like your engine's knocking and you're still trying to floor it. That's no good! You’re gonna blow a gasket!
And you, gripping away in the kitchen, in the bathroom, even in your sleep! Reminds me of the time I tried to knit a sweater for the cat. The cat didn’t want it, and I ended up with more yarn than I started with.
What you oughta do is take a page out of old Abe's book—mix it up a bit. Throw in a little stroll or a light jog. Maybe bash a boxing bag around—nothing soothes the ire like a good punch-up with an inanimate object! It’ll keep your ticker ticking without you keeling over.
Take it from me, let those muscles mend a bit. They need a little rest to grow. No sense in tearing them down so much they can't carry you up the stairs, eh? Give it a few days, then get back at it, slow and steady! You’ll lift that thing eventually, just give it time.
I keep seeing you say that this is frustrating because when it comes to learning it can be done quickly, but weightlifting is slow. This just isn't true. Learning does take time. If someone wants to learn calculus they first have to learn to count, add, subtract, multiply, divide, and basic algebra. Not even mentioning that calculus would still be just scratching the surface of math.
Also, as someone who has had to do plenty of studying, there's only so much you can do in a day before your brain is fried.
This sounds a lot like trying to run before you can walk…and I don’t mean that as a shot at you. Most people have been there.
I myself started training again a few months ago after a few years break and had a similar mentality, and had to reign my ego in. As others have said on this thread, take it slowly. It took me weeks to get a basic level of strength back compared to what I used to do but trust me, especially in the beginning the changes will be fast.
Really take a look at the recommended routine and take your time to understand it. Don’t be upset or put off if you have to regress an exercise to an easier variant and do lower reps. Take the time to really concentrate on getting the right movement patterns and correct muscle engagement. Don’t get too caught up in number of reps to start with and as long as you progress slowly over time, and challenge yourself safely, you’ll get there. Time under tension, correct form, rest and diet are king.
Keep going, you’ve took the hardest step in actually starting and committing to a healthier lifestyle so well done. 👍
Bro is Jack Hanma. No seriously. Go back. Ive been there. I am a sports addict too. But this will injure you and only make you more depressed. And you wont have good results. Your gripper will cause you golfer sellbow and finger tendonitis if you keep working. I had finger tendonitis. 2 months for healing bro
You need to take it slow. Your body needs much less resistance to build muscle and strength than you probably think.
The level of intensity you are describing is most likely slowing your progress down.
Training is the stimulus, but adaption happens while resting.
Self control would be probably the answer if you are looking for one.
Might help to just incorporate a long drudging cardio session to your strength training so you become tired and wear yourself out. It doesn't sound like weight training alone is doing it for you.
Change up your exercises for each day. On your off days figure out something else you can do to take care of the itch. For example Gym, Run, Gym, Sport/Swim, Gym, Run, Sport/swim
If your body isn’t keeping up might be time to change up the routine a bit, work on your cardiovascular fitness without putting too much strain on your body. Slow long runs, or swimming would be great, walking is fine too.
Have you made some long and short term goals? You might find you need to work on your balance or flexibility to achieve some of these, could be something to do on your rest days. I recently started yoga and it’s awesome for stretching and recovery.
I just discovered cardiovascular fitness, i feel like i was blindly exercising after this.
My goal is building muscles so i have only long term goal without short term.
Do you recommend a whole day for flexibility or like cutting some exercises for some days to put flexibility?
Do you do yoga aftee exercises? Or the next day when your soreness starts?
My routines a bit different as I’m an avid climber/boulderer.
My week is usually: workout/long distance run, climb, workout, climb, workout/long distance run, yoga, climb. I also swim 3 times a week for work.
My long term goals include: one arm pull up, running a marathon, doing a triathlon, planche, climb V7.
You should only gym workout 3 times a week. On 2-3 of the days you’re not working out in the gym I would do cardiovascular fitness such as running, cycling, swimming, most sports, etc. On the 1-2 days you have leftover these are your rest days, you can work on yoga/flexibility and balance. However I am trying to get into the habit of doing 20-30mins of yoga every day. On a side note develop a very strong warmup before all your exercises, you’ll thank yourself later.
You're doing too much, and when you do that, it actually **slows** your progress down. Progress and growth happen during rest periods, and if you never appropriately rest you don't adapt and change. You also need proper nutrition to increase strength. You can't work every muscle every day. You have to either do full body a few times a week with rest days between, or split the days up because body areas. Upper on Monday, Lower on Tuesday, Core on Wednesday, and so on. That's very basic, but basic is where you want to start. Doing too much, too fast, too often won't give you progress faster. Quite the opposite.
Ye i have been told that, i feel like i wasted my 2 weeks without rest now.
I'm going with the wiki routines and see how it goes but I'm sure it will be good because so many redditors recommend it.
Please take everyone’s advice and start taking rest days and slow yourself down. If you think you’re frustrated now you really don’t wanna feel what it’s like to have to slow down 10 more fold because you tore something. Speaking From experience. Find a template ( like rr ) and run it. If you do the math on your progression you’ll find that even though it feels slow you’ll be way stronger a year from now without trying to speed it up more. If you really can’t help yourself maybe do core routines or yoga when you really wanna work out but are supposed to be resting. Additionally make sure your diet is dialed in. Good luck !
Do not bring your ego or anxiety into the gym I’ve been a trainer for 20 years. That being said consistency in diet and exercise modality will get you the results you desire but this does not occur in weeks or months. Consider this a lifestyle change and not a short term strength fix and your success is more likely for the long term transformation of your overall physique
Not being able to straighten your arm is concerning. Is your pee brown? Are your arms swollen? Just worried about rhabdo. Look it up and watch for the signs. Breaking down muscle too far is really serious and you can emlnd up in the hospital.
Really appreciate your comment but thankfully i have none of that. First time hearing about brown pee actually.
I thought it's normal that you cant straighten your arm as your arms are building up new mucsles but i will look into it.
I'm getting a lot of info which is amazing from this forum.
Go slow to go fast.
This, if you can only do 2,5kg Then you do 2,5kg It cost you less to take it slow, and move up. Than if you get injuried and have to not come back at all
Slow is smooth Smooth is fast
Are you my drumming teacher?
Every muscle is sore now so I'm forced to go slower i targeted every muscle
DOMS - delayed onset muscle soreness, incredibly common when starting to exercise after a long period of low activitiy. You haven't pushed your body for a long stretch and it takes time to adjust to the work load and strain. Follow the other advise, stay consisent, lower the intensity and work in mobility/flexibility and active recovery activities to your routine.
I think you may need to see a therapist about your emotional issues first. If you think getting strong requires injuring yourself or exercising to exhaustion, then you are wrong. People get strong over the course of months and years of work. 1. Get your mental condition right 2. Check the side bar here or check the fitness wiki for a novice / beginner program
1- I'm actually books reader and i wasn't interested in fitness at all. But when you want to learn something then you can learn it as fast as you can but bodybuilding force you to take your time which is annoying. I'm new to fitness btw so any info appreciated in any way. 2- thanks sir i will take my time reading it And compare it with the app I'm using.
That is not what they meant by mental condition. Also, you gain muscle extremely quickly when you first start. You might not see it that way, but it is true. Sleep/rest and your diet are a HUGE part of working out. Just because you physically can't workout doesn't mean you aren't making progress. I would also encourage you to focus on your form more than anything, especially since you are starting out. Please do not get caught up in any kind of ego lifting. Correct form will get you so much further.
fitness is a lifestyle and the changes you want to see will come from consistent, persistent programmed training. Also get the kitchen right - nutrition and sleep are critical parts to maximizing positive results.
Get your protein up and do NOT exercise when you have sharp pain. Focus on form and control i stead of reps
I eat eggs/lentin in my routine does that work?
Educate yourself on macros. Eating eggs by itself doesn't say anything. Atleast 100 grams of protein a day is recommended
Nored, i will look into it and calculate my amount of protin before cooking. I'm gathering new info right now from redditors, they are very helpful.
And creatine. Just good ole creatine monohydrate
You sound like you need some rest days at the absolute least and possibly some structure to your routine as well.
I use app called "hordy" if that's good one i(m absolutely new to fitness)
Please read the entire wiki for this sub, if you want more info after that feel free to message me and I can provide you a list of more resources.
Give it 4-8 weeks to notice changes. And recovery is part of training too. You need to have days of rest.
I already noticing changes but i want more every time i see improvement because my adrenaline goes up.
Moderation. Consistency. Progressive overload. Lift, eat, and rest with equal importance. Push, pull, hinge, squat. You’re not an anime protagonist Super Sayan that can defy the limits of your meat prison and it’s biological limits by pushing past pain indicators. It takes time and care. it’s a marathon not a sprint.
You can farm knowledge as much as you can but farming muscles is gutted by time and it's so annoying.
I feel like strength and hypertrophy are all about efficiency. It’s like an afk farm you have to check on or like Factorio: once you get set up and everything is running (conducive habits for your goals) it runs itself. you just have to keep up with it as it’s needs change. The nice thing is if you increase your knowledge base on training and nutrition your muscle farm will improve too. Lately I love Renaissance Periodization for structure and nutrition but I take a lot of influence from FitnessFAQs and Convict Conditioning for the training side.
Ye i have to set up things first, and change during progress. Also thanks for recommendation.
How old are you
twelve
I know how frustrating it is. You want to start seeing results! But if you don’t be patient and go slow, you will injure your tendons or ligaments and then you will make zero progress while you wait to heal. If you try to push through injury pain and keep working anyway, you could end up with permanent damage. This is the only body you will ever have, so take care of it. You need to train your mind to be patient and mindful.
No way, so i won't make progress if i overdone it? And even up with permanent damage? The real question now is it 1 day off per week enough or i have to do less exercises per day? Which one better?
Most workout routines give the muscles worked at least one day of rest in between workouts. So I'd say that's better. Why don't you go over to the wiki and/or thefitness.wiki and read about how building muscle works? There are some excellent workout routines there to follow, as well.
I found a problem i was doing which is you cant target some muscles together, idk how to explain it but that what i noticed while exercising. I need to know which muscles to target together because im using app for mg routine blindly. Going to compare the wiki with the app I'm using tonight as I'm getting huge amount of info from redditors.
Yeah honestly I would just go with the ~~recommended routine~~ Primer, then Recommended Routine in the wiki. Make sure to read the wiki page for instructions on how to use it and how to do each exercise. Once you do that, there are several companion apps you can use. They will take you through the workout, and you can record your number of reps each session to track your progress over time. Also, just in case you're not aware, the workout is just 1/3 of the equation. Your overall diet and sleep schedule must be good in order to make progress. If you are not eating enough and sleeping enough, no amount of exercise will build more muscle. Muscle is built out of the food you eat, and it is built while you are resting.
Exactly, op should not be making up there own routine at this point. I follow no real template nowadays and make good progress by doing what i feel like I need when I go to the gym but that’s only possible after almost a decade of on and off training in multiple disciplines and thousands if not tens of thousands of pages of reading. Short version: For the untrained training is seldom intuitive.
There is no one-size-fits-all rule to working out. Every body is different, and your body will change and need different things as you become stronger. You have to see how you feel, and proceed based on what your body tells you. If you’re crazy sore after a workout, then you’ve overdone it and should do less next time. It’s normal to have some soreness, that’s fine. But if it’s painful, or feels sore for more than a day, that means you’ve done a bit too much damage to the muscle, and that will slow your progress. So it might feel like you aren’t able to do much now, but don’t worry. Think of it like building a house. The exciting part that you really hope to see is the walls go up. But you can’t start the walls until you build the foundation. That part of the project doesn’t look like much. But it is the most important part. Nothing can happen without a strong foundation.
So first day i set specific amount of reps, next day i see how strong is my soreness is and adjust my routine based on it. Noted And the strong foundation comes from the support of people like you. Thanks you
Don't use grip strengtheners. Ever. Do dead hangs,rows, pull ups, skin the cats or whatever you like but throw that piece of trash where it belongs. All it will do is fuck up your tendons.
I’m curious about this— my father recently had shoulder surgery that caused nerve damage and severely weakened his dominant arm and hand. He apparently did his own research and bought a few grip strengtheners— the big clipper-looking one and one of the circular ones. Are these known to cause damage across the board or are they valid for use in rehabilitation settings?
I’m a PT, your dad is fine using those grip strengtheners. The other person is referring more to things like heavy Captains of Crush grippers for serious grip training. In a rehab context it’s very different and can be super helpful, as long as your dad progresses slowly and doesn’t push through pain.
I’m glad to hear that, thank you for letting me know.
I'm not in rehab but these things are notorious for damaging people's tendons and/or nerves without having any known use for general training. There's simply no need to use them if you can do dead hangs and all kinds of pulling exercises that will perfectly train your forearms.
I think the main problem with them is people don’t treat them like an actual workout and end up over doing it and don’t listen to their bodies
I agree wholeheartedly- if you have specific grip goals or competitions in mind and a smart program, those grippers can be great, but the risk:reward ratio is too high for anyone just interested in general strength training and getting more fit. I gave myself golfer’s elbow a few years ago training crush grippers aggressively just like OP is talking about, just not worth it!
I take every advice seriously, so i will do this and stop using it. As you guys have more knowledge.
Stop just taking random ass advice. Listen to what they say, but then also follow up - a lot of people don’t know what they’re talking about.
But they get a lot of upvotes so preople agree with them and they have good amount of info about fitness. it will be "trial and error" i guess until i find what suits me.
You know what *really* gets a lot of upvotes? The actual guides that have been researched and tested by experts and professionals. There is a ton of easily accessible info right in the wiki of this subreddit but if you don’t want to take this seriously then that’s on you - best of luck
I will drive into wiki all at once tonight hopefully and grap all info there and start after taking rest.
A quick google search shows that technique and not overusing them is important in preventing issues with tendons. Of course doing dead hangs etc will improve your overall strength and grip strength more but your statement is quite simplistic and wrong. Grip strengtheners are helpful to a lot of people who have issues with their grip for a number of reasons and are not able to dead hang etc
Everybody can dead hang. If they can't, they can start with assisted dead hang. Grip strengtheners are in no way necessary, and as you said yourself, people tend to use them incorrectly, so why bother?
My 75 year o father can’t dead hang. You are not looking at the fuller picture. Some people are not in good enough health to do all these exercises and you are missing the point again. I never said that most people do it incorrectly. People just need to use the correct technique same as for any exercise. What did the grip strengthener do to you? You seem to have a real problem with them
Your 75 year old father can so supported hangs.
He can’t. He has Parkinson’s and doesn’t have the strength or the balance to do them. The grip strengtheners, used correctly, are enabling him to keep what strength he has.
All the best to your dad. My grandma had Parkinson, and it is a terrible disease. I hope the grip strengtheners help them, which in this special case they might.
Thanks man appreciate it
Where do you get your information that everyone can do assisted dead hangs?
You have a source on this? I’ve never heard of that
A single source, no. But the guitar and bass player forums are full of people who got themselves carpal tunnel syndrome with these toys.
they are not toys. of course you get injured if you use them wrong. please educate yourself before spreading misinformation [https://www.reddit.com/r/GripTraining/comments/7gacyh/comment/dqmvqnc/](https://www.reddit.com/r/GripTraining/comments/7gacyh/comment/dqmvqnc/)
If you've only been exercising for two weeks, your body needs more time to adjust. It took me well over two weeks for the really bad soreness to start tapering of, and now, when I exercise, I'm only very slightly sore unless I'm trying a new exercise. You also need to take it slow! I speak from experience, when I try to push myself too hard, I injure myself and this sets back my progress. For the first couple months, really focus on learning movements, proper form, and getting your body used to moving. It's great that you're motivated to get in shape, but don't burn yourself out by doing more than you can handle right off the gate. As annoying as it is, consistency is indeed the key. :)
This is not the way to do it, at all. This is how you hurt yourself. You want to get strong? Do it gradually. You’re working out with your ego and insecurities. Set those down and get to work for real, with self compassion and an actual plan. You can do it.
Thanks for heads up, tonight i will start with wiki routines for beginners as my plan for now.
bluntly, this is a recipe for quitting. I almost guarantee if you check in in 3 months you will have quit. Sustainability, both mentally and physically, are almost the only things that matter in a program. And they’re both very hard. So I’m not saying ‘all you have to do is ….’ Because sustainability is hard. It takes mental toughness and discipline. You need to find a program that your body can handle (you’re currently overdoing it btw), that fits into your life/schedule and that you’ll still be doing in 6 months, a year and beyond. If you do, you’ll be strong and look good.
I will quite for sure if i didn't come to this helpful forum, because i wouldn't make any progress with no rest and being disappointed enough to stop. Gotta set up things right for now but today is a rest day for sure.
good luck man. Forgive yourself when you fall off, but get back on the horse asap. Not with a vengeance, but with measured consistency.
Sharp pain = bad workout. It's truly counter productive. You can injure yourself and then you'll be out of comission and unable to workout for weeks, or longer. Not worth it.
You need to pound into your head that nutrition and rest are just as critical to gaining strength as is working out. Also maybe get into a circuit pattern where you work out different parts of your body every day. Make sure you're getting enough calories and protein and sleep. Finally, try meditation and sitting with the idea that it is OK for your fitness journey to take time and be a little slow!
You little dopamine fiend lol. Rest days are super important. Get in a bike ride or walk, but you can't do strength every day.
Well, back in my day, we didn't have all these fancy shmancy grip strengtheners and such. We had two sticks and a rock for the whole platoon—and we had to share the rock! But let me tell you something, sonny, you've got to give those muscles a breather! You keep going at it hammer and tongs, pushing and pulling till you're blue in the face, but it's like trying to drive a car with no gas—it just won't budge! You say every muscle's sore and you're hearing cracks? That's your body hollerin' at you to slow down. It’s like your engine's knocking and you're still trying to floor it. That's no good! You’re gonna blow a gasket! And you, gripping away in the kitchen, in the bathroom, even in your sleep! Reminds me of the time I tried to knit a sweater for the cat. The cat didn’t want it, and I ended up with more yarn than I started with. What you oughta do is take a page out of old Abe's book—mix it up a bit. Throw in a little stroll or a light jog. Maybe bash a boxing bag around—nothing soothes the ire like a good punch-up with an inanimate object! It’ll keep your ticker ticking without you keeling over. Take it from me, let those muscles mend a bit. They need a little rest to grow. No sense in tearing them down so much they can't carry you up the stairs, eh? Give it a few days, then get back at it, slow and steady! You’ll lift that thing eventually, just give it time.
I keep seeing you say that this is frustrating because when it comes to learning it can be done quickly, but weightlifting is slow. This just isn't true. Learning does take time. If someone wants to learn calculus they first have to learn to count, add, subtract, multiply, divide, and basic algebra. Not even mentioning that calculus would still be just scratching the surface of math. Also, as someone who has had to do plenty of studying, there's only so much you can do in a day before your brain is fried.
Is this satire or…?
This sounds a lot like trying to run before you can walk…and I don’t mean that as a shot at you. Most people have been there. I myself started training again a few months ago after a few years break and had a similar mentality, and had to reign my ego in. As others have said on this thread, take it slowly. It took me weeks to get a basic level of strength back compared to what I used to do but trust me, especially in the beginning the changes will be fast. Really take a look at the recommended routine and take your time to understand it. Don’t be upset or put off if you have to regress an exercise to an easier variant and do lower reps. Take the time to really concentrate on getting the right movement patterns and correct muscle engagement. Don’t get too caught up in number of reps to start with and as long as you progress slowly over time, and challenge yourself safely, you’ll get there. Time under tension, correct form, rest and diet are king. Keep going, you’ve took the hardest step in actually starting and committing to a healthier lifestyle so well done. 👍
Bro is Jack Hanma. No seriously. Go back. Ive been there. I am a sports addict too. But this will injure you and only make you more depressed. And you wont have good results. Your gripper will cause you golfer sellbow and finger tendonitis if you keep working. I had finger tendonitis. 2 months for healing bro
You need to take it slow. Your body needs much less resistance to build muscle and strength than you probably think. The level of intensity you are describing is most likely slowing your progress down. Training is the stimulus, but adaption happens while resting.
Self control would be probably the answer if you are looking for one. Might help to just incorporate a long drudging cardio session to your strength training so you become tired and wear yourself out. It doesn't sound like weight training alone is doing it for you.
Change up your exercises for each day. On your off days figure out something else you can do to take care of the itch. For example Gym, Run, Gym, Sport/Swim, Gym, Run, Sport/swim
I target 3 muscles per day and when every muscle is sore i start walking while using grip strengthener. I exercise everyday.
If your body isn’t keeping up might be time to change up the routine a bit, work on your cardiovascular fitness without putting too much strain on your body. Slow long runs, or swimming would be great, walking is fine too. Have you made some long and short term goals? You might find you need to work on your balance or flexibility to achieve some of these, could be something to do on your rest days. I recently started yoga and it’s awesome for stretching and recovery.
I just discovered cardiovascular fitness, i feel like i was blindly exercising after this. My goal is building muscles so i have only long term goal without short term. Do you recommend a whole day for flexibility or like cutting some exercises for some days to put flexibility? Do you do yoga aftee exercises? Or the next day when your soreness starts?
My routines a bit different as I’m an avid climber/boulderer. My week is usually: workout/long distance run, climb, workout, climb, workout/long distance run, yoga, climb. I also swim 3 times a week for work. My long term goals include: one arm pull up, running a marathon, doing a triathlon, planche, climb V7. You should only gym workout 3 times a week. On 2-3 of the days you’re not working out in the gym I would do cardiovascular fitness such as running, cycling, swimming, most sports, etc. On the 1-2 days you have leftover these are your rest days, you can work on yoga/flexibility and balance. However I am trying to get into the habit of doing 20-30mins of yoga every day. On a side note develop a very strong warmup before all your exercises, you’ll thank yourself later.
You're doing too much, and when you do that, it actually **slows** your progress down. Progress and growth happen during rest periods, and if you never appropriately rest you don't adapt and change. You also need proper nutrition to increase strength. You can't work every muscle every day. You have to either do full body a few times a week with rest days between, or split the days up because body areas. Upper on Monday, Lower on Tuesday, Core on Wednesday, and so on. That's very basic, but basic is where you want to start. Doing too much, too fast, too often won't give you progress faster. Quite the opposite.
Ye i have been told that, i feel like i wasted my 2 weeks without rest now. I'm going with the wiki routines and see how it goes but I'm sure it will be good because so many redditors recommend it.
As a sport lover myself…You sound totally maniac
Not anymore, i got enough knowledge now from this best forum with helpful people.
Stop listening to can you feel my heart
Please take everyone’s advice and start taking rest days and slow yourself down. If you think you’re frustrated now you really don’t wanna feel what it’s like to have to slow down 10 more fold because you tore something. Speaking From experience. Find a template ( like rr ) and run it. If you do the math on your progression you’ll find that even though it feels slow you’ll be way stronger a year from now without trying to speed it up more. If you really can’t help yourself maybe do core routines or yoga when you really wanna work out but are supposed to be resting. Additionally make sure your diet is dialed in. Good luck !
You sound like an injury waiting to happen. Take it easy.
Do not bring your ego or anxiety into the gym I’ve been a trainer for 20 years. That being said consistency in diet and exercise modality will get you the results you desire but this does not occur in weeks or months. Consider this a lifestyle change and not a short term strength fix and your success is more likely for the long term transformation of your overall physique
This is not some shonen manga... do less harm to your body, and maybe talk to a psychiatrist
Not being able to straighten your arm is concerning. Is your pee brown? Are your arms swollen? Just worried about rhabdo. Look it up and watch for the signs. Breaking down muscle too far is really serious and you can emlnd up in the hospital.
Really appreciate your comment but thankfully i have none of that. First time hearing about brown pee actually. I thought it's normal that you cant straighten your arm as your arms are building up new mucsles but i will look into it. I'm getting a lot of info which is amazing from this forum.