Hi guys, This week I just joined my local Gym. I'm quite skinny and would like to get ripped I don't want to be huge I just want to look healthy and for people to see that I do go to the gym. I am not doing this for anyone but my self I have a beautiful girlfriend who says I don't need to go but she would say that, I just want to feel better about myself and more confident.

So I've been twice this week and my arms are killing me I can barley lift a book is this normal? I did push myself until I couldn't go any longer. I also would like to know peoples diets, routines and some information. I'm clueless when it comes to the gym it's never really intrested me until now.

How long does it take for you to start noticing the difference and for the pain to stop? Basically as much information of anyone experianced would be awesome thanks.

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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over.

Aching is completely normal! I've actually come to enjoy the feeling as a sign of a good workout... although be careful not to put yourself off by working too hard from the start, this is how a lot of people burn out. Make sure your form is good and you're not over-training as these can both cause problems later down the line!

As for routines, I train 3-4 times a week... No set routine as I am on call a lot etc so go when I can but generally go in this order chest and triceps, abs and shoulders, upper back and biceps and then lower back and legs. If you just want to get fit and get lean, then you'll want more cardio than what is in my routine.

If you just want to look trim and not get huge, just eat healthy... cut down on processed and sugary food,.

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'Be who you are and say what you feel; because those who mind don't matter and those who matter don't mind'

The pain is normal, especially if you're just starting out, I recommend yousurf the internet for diet and workout routines, although some of it is complete BS I warn you

It is said that the most gains come when you're starting out, but for that to happen you need to eat enough, and eat healthy foods, and don't overtrain, go 3-4 times a week, and do not train the same muscle group for 2 consecutive days

The pain is because you are 'Shocking your muscles', it actually has nothing to do with how much your muscles will grow i.e. Its not the more they hurt the more muscles i'll get.

So its normal when starting out, working out regularly and you won't feel this anymore.

What I did when I first started out as a skinny kid?
I followed a program by 'Vince Delmonte', if you don't want to buy it i'll give you a rundown.

When your first starting out, he talks about having to build a foundation, just like when a building is built, a foundation is created before higher levels can be built. So no heavy weights for about 6 weeks. To build this foundation this is what you do.

Train Monday, Wednesday, Friday about 9exercsises a workout covering all muscle groups: Chest, Back, Legs, Calves, Biceps, Triceps, Shoulders, Abs. Each day should be a variation of the muscle group e.g. 1 day upper back, another middle, another lower back.

Do 3 sets in each exercises with 15reps (Yes that means low weights, you should just be able to get the 15reps thats how heavy they should be) and 30seconds rest between each set: use a stopwatch. Keep this for 2-3weeks then reduce sets to 10reps and 4sets then 7-8reps 5sets thus equalling 6weeks. PS I remember this workout was intense you will sweat alot.

If you want a full plan of exercises I could probably create one similar to what I did let me know.

Source: My experience and what worked for me really well.

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My Journal here-vp590119.html#590119

perfectly normal - your muscles are recovering and repairing themselves.

It's called the 'conditioning phase' after a few weeks of gym you won't feel no where near as sore.

Thats why when people usually start you tell them to do conditioning training where they lift half of the maximum weights they can push.

Now the key is the recovery process - the sooner your muscles recover the better. That's why you shouldn't work a muscle group more than once a week as it take about a week for muscles to recover.

Saying that to recover they also need fuel (food) - in particular protein which is needed to build muscle.

So what you need is:

1. A good Diet - specially high in protein - buy a protein powder with no fat or carbs that tastes nice. Have a double scoop - 4 times a day.

2. A good training regime - http://www.bodybuilding.com/fun/wotw21.htm

3. Recovery supplements:
1. Glutamine
2. BCAA's
3. Creatine

THAT IS ALL - DONT LET THE SUPPLMENT STORE SELL YOU ANYTHING ELSE ALL YOU WILL GET IS EXPENSIVE URINE FROM ALL THE SHIT THEY SELL.

You have DOMS, Delayed Onset, Muscle , soreness. We all get it, when you stop getting it then its time to change your workout routine.

Also get yourself some protein powder, if you train well and keep a good diet you'll do well. Just don't expect results too soon. I reckon it takes a good three months too see a noticeable change.
Good luck.

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Float like a butterfly, sting like when I pee.

If your new to the gym intense soreness is normal, just make sure to take plenty of time to recover. As far as general info I think you will find my post very useful

general-info-on-exercise-nutrition-supp ... 19913.html

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Pain is Temporary, Pride is Forever

DOMS is present with most weight lifters. It is especially prominent when you're just beginning a training program after a long haitus.

The soreness will be gradually less intense as you progress with your training routine. Some people claim they never get it since they've been lifting for so long. If I have a really good workout, I won't feel it for more than a day and a half max. Sometimes I feel nothing the next day.

Take in lots of protein as suggested.