Brand new noobie weight lifter need advice

waterweight130

Hi so I just started lifting today and my arms already are sore and I have the feeling they might be sore for days

All I'm doing is dumbbells curls and chest flys but mostly just focused on arms for now because I think I should focus on training 1 muscle group at a time

My questions are how long in minutes should I be training is 30-60 minutes enough?

And tomorrow when I'm real sore should I just man up and do it again and again every day

Thanks for the help if you respond

usmcmp

You should find a lifting program that hits all of your body parts once or twice per week and follow it. You should not train the same muscle group on back to back days, growth happens when you are recovering not when you are lifting. Working only chest fly and curls is missing out on tons of benefits of improving all the other (mostly larger) muscle groups.

I've said it before that not improving all surrounding muscles is going to seriously limit your gains on the ones you are really wanting. You'll end up spinning your wheels until you realize you need balance. Also, a nice portion of arm size when flexing comes from triceps and delt size makes the entire arm look thicker.

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usmcmp

waterweight130 wrote: »

I see your point but Im not a gym member and I don't have a squat rack at my house I only have a bench and some dumbbells

There are plenty of full body dumbbell programs or even full body body weight programs. You don't have to have a squat rack to effectively work your legs or your back.

Pathman1

waterweight130 wrote: »

I see your point but Im not a gym member and I don't have a squat rack at my house I only have a bench and some dumbbells

I do squats with my bench setup all the time. Just put the bar on the highest position so you can get under it and pick it up, then take a step backwards and do your squats.

Li6erty

usmcmp wrote: »

You should find a lifting program that hits all of your body parts once or twice per week and follow it. You should not train the same muscle group on back to back days, growth happens when you are recovering not when you are lifting. Working only chest fly and curls is missing out on tons of benefits of improving all the other (mostly larger) muscle groups.

I've said it before that not improving all surrounding muscles is going to seriously limit your gains on the ones you are really wanting. You'll end up spinning your wheels until you realize you need balance. Also, a nice portion of arm size when flexing comes from triceps and delt size makes the entire arm look thicker.

This is pretty good advice.

As for your questions: 30-60min per session is plenty. Man up

MikeMihaly

I wouldn't concentrate on one muscle group. You'll look unbalanced. When you're first starting, I would do light to medium overall workouts, 3x per week, plus 2x cardio. Workout day, cardio day, off day. Don't overdo it. Do that for about a month, slowly increasing weight, and then you can switch to isolation excersises. If you can't get to a gym, then are tons of bodyweight and HIIT things you can do at home. Best of luck!