[quote]Lonnie123 wrote:
I wasn’t going in there to compare myself to everyone else, normally I couldnt care less. I was just noticing on the way out that EVERYONE was lifting more than the weight I normally put up and I was just wondering what some normal numbers were. I kinda figured I’d be fighting for a while to get up to par, because I litterly did NOTHING until a few months out of high school.
[/quote]
But you did compare yourself to everyone else in the gym.
Let me give you a small piece of advice - FUCK EVERYONE ELSE.
Your worries should consist of 3 things:
1.) Eating right. Keep a food log. Get plenty of good fats, Get plenty of protein. Don’t forget PWO nutrition.
2.) Lifting right. Use good form. Forget about how many pounds are on the bar. Get a partner if you need help with motivation. Concentrate on what you’re doing, not what other folks are doing.
3.) Resting right. It’s not a race. You build muscle when you are recovering, not when your lifting.
You do these three things to the very best of your aility, and the numbers will come.
Lonnie123,
welcome to this forum !
If the members of your gym lift heavy: good for them !
Concerning nutrition: eat big at breakfast, lunch, dinner, then 2 snacks at midmorning and in the afternoon. On your training days add another snack before your workout. At each meal drink a big glass of milk. Forget the supplements now.
Concerning training, 3 times X week (not in a row) is OK. Forget now any cardio activities. Forget the word ?cut?.
For the first 3 months concentrate on the ?golden six? exercises:
Monday: Squat, Pullups/Chins
Wednesday: Bench Presses (barbell or dumbbells), Barbell Row
Friday: Deadlift, Military Presses.
On Monday if you cannot perform at least 2 pullups use the lat machine but always try to perform pull-ups. You may add some abs, calves and grip work to your workouts. Each workout has to last no more than 45 minutes. Use 3 sets of 5 reps each as working sets (3X5). For pullups you may start with 6 sets of 2 reps. Begin your 3 months training cycle with ?easy? weights (20% lower then your best performance). At each workout try to add 5% more weight. In the meanwhile, read carefully the T-Nation papers concerning training,nutrition etc.
After the ?Golden Six Program? you may start ?Big Boy Basics? by Chad Waterbury.
Hope that helps !
Have a good time!
Luca
3 sets of 5 not including a few warmup sets for each exercise.
Day 2
Deadlift (Bent-leg)
Bench press
Barbell curls
Hanging leg raises (using extra weight when you can)
3 sets of five after warmups.
That’s it–you should be able to make great progress as long as you get plenty of sleep and follow good nutrition (especially quality protein 5-6 times a day).
Don’t worry about where you start, just how you’re gaining. Also, have a good time–you should look forward to going to the gym, not dread it.
[quote]Lonnie123 wrote:
Also… I was curious to how important you think using supplements and protein powder is.
How important it is do you think? What protein/supplements have you noticed work for you?[/quote]
Are you weak: yes you are…but so what…you gotta start somewhere.
At this stage in the game, spend your money on food (lot’s of food)… not supplements…you’re so under-dosed on calories it’s scary.