Bad session

rumple2014

Just went gym like I do at 6 am but my left arm was canning so all I could do was squat and dl ! Couldn't even do a bench as the left arm just buckled and there wasn't any weight ! Be de motivating !
How long till my arm will be strong enough to resume! Bear in mind ATM my arm is very small ! Just starting out!
Crao session makes me not want to eat as much but guess I have to to put weight on !

Sigh

Sorry for negativity ! Usually more upbeat.

Chris

slw5X5

Sorry about your left arm. How did you hurt yourself?

zellturtle

Do you take off enough time for recovery between weight sessions?

rumple2014

Have no idea! Maybe over stretched! I leave a whole day ATM as to be honest it's not as intense as it should be! So I thought I would be ok! Obv not haha! So annoying to wake up at 5:15 have a shake! Got to the gym and then no have a proper workout out!
Frustrating as hell!

Harrisonsauntie2005

Have no idea! Maybe over stretched! I leave a whole day ATM as to be honest it's not as intense as it should be! So I thought I would be ok! Obv not haha! So annoying to wake up at 5:15 have a shake! Got to the gym and then no have a proper workout out!
Frustrating as hell!

Unfortunatly *kitten* happens. Give your arm time to recover. It happened with my ankle last week. I rested up for a few days now I am back to my handstand pushups lol

steve0820

Have no idea! Maybe over stretched! I leave a whole day ATM as to be honest it's not as intense as it should be! So I thought I would be ok! Obv not haha! So annoying to wake up at 5:15 have a shake! Got to the gym and then no have a proper workout out!
Frustrating as hell!

Sounds like you just need rest and recovery. You mention stretching? Are you warming up properly before you're stretch? Never stretch a cold muscle. Warm up with something that has the movement in mind, or just the bar. I personally don't stretch, except for maybe a little after my cool down.

rumple2014

No I didn't warm up! I just stretched lol! Maybe I will do 5 mins on the rowing machine! I have time restraints! Gotta have all done in an hour!

I thought just stretching would be ok to prepare but obv wrong

Chris

steve0820

No I didn't warm up! I just stretched lol! Maybe I will do 5 mins on the rowing machine! I have time restraints! Gotta have all done in an hour!

I thought just stretching would be ok to prepare but obv wrong

Chris

That could be your issue. I'm in the same boat, as I only have an hour. I always warm up first. If i'm doing squats, i'll warm up with bodyweight squats, sit in the "hole" and also, warm up set with just the bar. Bench, i'll warm up with push ups, then just the bar. Back, i'll do pull ups......etc....I'll always sacrifice stretching over warm up, especially if time is the issue.

rumple2014

Well I will give my arm a rest and go back Friday morning and do a proper warm up! Funny how it's just one side of my arm that is hurting! I felt as tho i would be fine but when I tried it just went to jelly lol! Luckily I managed a set of squats and some deadlifts so it wasn't a total waste of time!

Another issue is eating so many calories ! I thought 2500 was enough but I don't want to eat loads on days like today which I deem a failure so eating 2500 is too much and I will just get fat?

Chris

steve0820

Well I will give my arm a rest and go back Friday morning and do a proper warm up! Funny how it's just one side of my arm that is hurting! I felt as tho i would be fine but when I tried it just went to jelly lol! Luckily I managed a set of squats and some deadlifts so it wasn't a total waste of time!

Another issue is eating so many calories ! I thought 2500 was enough but I don't want to eat loads on days like today which I deem a failure so eating 2500 is too much and I will just get fat?

Chris

I have a hard time taking time off as well, but i've learned through the years, rest is sometimes the only option (currently sidelined with broken ribs).

Are you trying to bulk? what are your stats? I'm almost 32, 5"9, 178lbs, and my maintenance is around 3k. So I usually aim for 3200-3500, or more!! I eat the same on rest days as well, since my body is recovering and repairing, it needs it just as much.

One day over, or a week over, won't make you fat.

rumple2014

ATM im 5ft 9 and I weigh 140 pounds! 64kg ! So I was hoovering around 2500 but I guess I need more!! Maybe up to 3000 and see how that works!! Like I said I have literally no mass ATM! Muscles are puny ! I just don't want to get loads if excess skin on top or just blubber lol.

Ffb here!

Chris

3laine75

If you're trying to bulk, eat the calories. Remember, your glutes, quads, hamstrings are massive muscles so you will need those cals for recovery.

Definitely warm up - my daughter gives me a wee 5 mins on the pads on arm day which is good fun. Does your gym have a set of the small bars?, try a few sets with them for warm up.

If it's a case of you not getting enough rest between sessions, maybe try a different programme. I'm using 5/3/1 now which has been better for me, upper body strength wise as you get more time for recovery (but still workout 4 days).

steve0820

ATM im 5ft 9 and I weigh 140 pounds! 64kg ! So I was hoovering around 2500 but I guess I need more!! Maybe up to 3000 and see how that works!! Like I said I have literally no mass ATM! Muscles are puny ! I just don't want to get loads if excess skin on top or just blubber lol.

Ffb here!

Chris

I would up your cals for sure. Just add gradually a week at a time and see where your at. I had to up my calories 3 times during this bulk. First few weeks I was losing weight at almost 3k. I was underestimating my calorie expenditures.

5/3/1 is a great program if your past the beginner stage. If not , something like Starting Strength or Stronglifts for someone who's just starting out and wants to add muscle. The 3x a week lifting program give you all the major compound lifts and the required rest periods needed for someone starting out.

rumple2014

I'm doing the 5x5 with bench press squats and upright row one day! Rest day and then squats deadlifts and overhead press next so it's workout A and B! Maybe I need to eat more to recover faster! ? Not sure! Maybe less weight tho there's hardly any weight ATM lol!

Best way to eat loads of calories lol ?

Chris

steve0820

I'm doing the 5x5 with bench press squats and upright row one day! Rest day and then squats deadlifts and overhead press next so it's workout A and B! Maybe I need to eat more to recover faster! ? Not sure! Maybe less weight tho there's hardly any weight ATM lol!

Best way to eat loads of calories lol ?

Chris

Yup, with that kind of program you would certainly want to eat more. For me personally, if I don't eat properly before and after a workout, my recovery suffers. If you're hitting your reps and sets, should be no need to de-load, as that is a progressive strength training program.

As far as more calories, Here is what I do:

Pasta
eggs
Bacon
Peanut butter ( 2 peanut butter and jelly sandwiches, big glass of milk can get you over 1000cals)
Ice cream
chicken
Milk
Fish
Protein Shakes ( preferably Whey or Mass gainer. Currently taking one that gives me my 30g of protein (25-30g standard) and more importantly 505 cals. 2 of those a day, there's 1010cals!!

and more ice cream

JoRocka

I'm doing the 5x5 with bench press squats and upright row one day! Rest day and then squats deadlifts and overhead press next so it's workout A and B! Maybe I need to eat more to recover faster! ? Not sure! Maybe less weight tho there's hardly any weight ATM lol!

Best way to eat loads of calories lol ?

Chris

I told you that in your other thread LOL

after you get yoru fill of chicken and veggies- start hitting up the ice cream and oreos


also - rowing is a great warm up-
jumping jacks are an amazing warm up
jump rope
battle ropes
burpees

make sure you are resting for recovery between lift days.

rumple2014

Yeah u did! Just getting different opinions! ATM my left arm hurts and I hope it's ok by my next session on Friday!! All those foods sound good! In the back of my head tho I just think it's too much fat! Lol! Yeah I shouldn't have to de load but my arm hurts! Isn't resting a day long enough between sessions!?

Chris

lrmall01

I'm doing the 5x5 with bench press squats and upright row one day! Rest day and then squats deadlifts and overhead press next so it's workout A and B!

Here is a good writeup on warming up. Certainly do this if you are trying to just jump right in to your work weight.

http://stronglifts.com/5-rules-to-find-your-perfect-warm-up-weight/

rumple2014

I will deffo read that when I have a spare few mins! But what about rest periods! My friend said a day between them should be enough and I think that's right but if my arms hurt and my legs hurt is that due to not warming up properly or because they haven't repaired?

Chris

jwdieter

Yeah u did! Just getting different opinions! ATM my left arm hurts and I hope it's ok by my next session on Friday!! All those foods sound good! In the back of my head tho I just think it's too much fat! Lol! Yeah I shouldn't have to de load but my arm hurts! Isn't resting a day long enough between sessions!?

Chris

If it's cramping, it should be fine even later today with decent hydration. If it's an actual injury, it may take weeks to heal. Are you seeing any discoloration? Do you have full mobility?

If you're unable to do anything with the arm tomorrow, may want to get it checked out.

jwdieter

I will deffo read that when I have a spare few mins! But what about rest periods! My friend said a day between them should be enough and I think that's right but if my arms hurt and my legs hurt is that due to not warming up properly or because they haven't repaired?

Chris

If your arms and legs hurt, that's likely just DOMS (being sore from working out). With food and sleep, the rest day in the SL5x5 program should be enough.

Activity such as light cardio actually helps this situation.

rumple2014

[/quote]

If it's cramping, it should be fine even later today with decent hydration. If it's an actual injury, it may take weeks to heal. Are you seeing any discoloration? Do you have full mobility?

If you're unable to do anything with the arm tomorrow, may want to get it checked out.
[/quote]

Not complete as I tried to doing windmill movements and it hurts in my too left shoulder! Stupid as it sounds but even pulling my cars handbrake seemed to be a tad painful! I just want it to go away!

breezybri_82

I would start with just doing exercises with your arm that you would do with a weight but don't use a weight for your weeker arm. Such as curls and arm lifts. As you start to feel strong in that move up to a very small amount of weight maybe 5 lbs.

I hope this helps.

SuperstarDJ

ATM im 5ft 9 and I weigh 140 pounds! 64kg ! So I was hoovering around 2500 but I guess I need more!! Maybe up to 3000 and see how that works!! Like I said I have literally no mass ATM! Muscles are puny ! I just don't want to get loads if excess skin on top or just blubber lol.

Ffb here!

Chris

I think you definitely need to be eating a lot more.

I'm female, 1.61m (5'3") and, at the hospital two weeks ago, weighed 40kg (88lbs) and I've to eat a minimum 2,400 kcals to gain weight. So your goals should definitely be much higher than mine.

rumple2014

Well my tdee is 2200 so 500 above that is 2700! So that's what I use! Maybe it is more! I've always eaten at a deficit so eating more is getting use to it