First Day at the gym - some questions...

[draftwho2003]

I'm 27 and my goals are to build some muscle, at this point
No cycle history, and no plans in the near future.

Well today was my first day actually hitting the weights at the gym. This time last year i was appox 235-240 6'3. Currently 189-195 thanks to the dieting and cardio.

I was there at 5am sharp for my workout
Monday : Chest and Tri's. No cardio today.
Wednesday: Shoulder and legs. No cardio
Friday : for Back and Bi's. No cardio
Abs : M, W, F.

3 Sets per body part 8-12 reps

I'm sure this could be critiqued so please do, but at this point i'm just trying to get the routine down.


The "Personnel Trainer" at the gym recommended cutting cardio completely, if my goal is strictly to bulk up and build muscle, and if anything a 10 minute warm up on the bike or treadmill. Pre workout.

If this is best advise for my goal thats fine even tho it's not what i wanted to hear. It's kinda hard to say but i pretty much fell in love with cardio and the endurence i've built up over my 1yr of weight loss. So i really dont want to cut if completely.


I think i worked myself pretty good today, I got home took a shake a little something to eat, and felt like i was hit by bricks. So i had to take a little nap before work. Usually when i'm up i'm up, until its time to go to bed. Usually with my am cardio i'm good to go but these weights really kicked my a$$..

So my question is. Will throwing in Cardio on Tuesday and Thursday say 45 min, really slow down my goals on building muscle? How detrimental is adding this much cadio to my goal of putting on muscle?


I did take pictures on Sunday and will post once i feel i have made some progression.

[Renesis]

Well you are young and if you were heavier than you also have muscle memory on your side. Two days of cardio will certainly not hurt or hinder your gains at all. My workouts look more like so

Monday:Chest&Back
Tuesday: Arms
Wednesday: Rest
Thursday: Legs legs legs!!!
Friday: Chest&Back
Saturday: Shoulders/abs
Figuring that I do deads and squats I don't do much for abs as those put enough strain on them anyway.

[draftwho2003]

Great thanks, another problem i ran into was overestimating my strenght. For instance i was on one the Hammerstength chest press machine? Threw on 1 -45lbs plate on each side and it was very easy to push out out 12 reps. But even going up with a 10lbs plate on each side made all the difference in the world.
After adding more weight for the 3rd set i wasnt able to complete 6-8 reps.

Is it bad to overestimate your sets to where you can only push out 1-2 reps on you last (3rd) set?

I was reading up on drop sets and this looks like something that i may try.

I guess it will just take time to learn my body, strenght and endurance in the gym.

As far as over the counter supplements that might give me that little edge?

Creatine and Protien is where i started. I'm sure there millions more but is that a good base?

[Renesis]

Creatine and Protein are a great base in my opinion. Obviously you need protein and the creatine is great for that extra edge. When I do my workouts I normally can't do more than 4-6 reps for the last set. My general rule of thumb is once I can get my hardest set up to 10 reps go up weight. I never allow my body to adjust to weight by staying at the same 10 reps for weeks. Just once I hit those 10 reps more weight baby. 10lbs should not have changed anything if you are doing 12 reps easy. If I can do 12 reps easy im usually way under by about 50 lbs at least. It is your first day back though so that explains a lot as well seeing that your muscles aren't used to doing as much work. And yeah it will take time for you to learn how your body is, always remember that the gym is not a place to hold onto your ego so check it at the door and keep hitting those weights hard!

[S.P.G]

Creatine and Protein are a great base in my opinion. Obviously you need protein and the creatine is great for that extra edge. When I do my workouts I normally can't do more than 4-6 reps for the last set. My general rule of thumb is once I can get my hardest set up to 10 reps go up weight. I never allow my body to adjust to weight by staying at the same 10 reps for weeks. Just once I hit those 10 reps more weight baby. 10lbs should not have changed anything if you are doing 12 reps easy. If I can do 12 reps easy im usually way under by about 50 lbs at least. It is your first day back though so that explains a lot as well seeing that your muscles aren't used to doing as much work. And yeah it will take time for you to learn how your body is, always remember that the gym is not a place to hold onto your ego so check it at the door and keep hitting those weights hard!

good advice bro,

[draftwho2003]

Almost a year and still consistent with the gym, this is by far the longest i have ever stuck with a work out regime.

I definitely notice my strength gains and the little bit of size i did gain, I remain just about the same weight just a little bit leaner.

My arms (bi's) are by far my weak area, tri's i can get good pumps out of but it rarely ever feels like i hit my bi's good. I feel pain in my joint area before i feel any pump in the muscle. Ideas? Supplements to help?

Thanks