New to lifting weights

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gl6h2
gl6h2 Posts: 28 Member
in Fitness and Exercise
I started lifting weights like month ago and I take two scopes of whey protein everyday. Sometimes I force myself to go to the gym even when I'm sore and I'm fine with that.the only problem is I can't lift more then 30 each dumbbell even when I push myself hard I can't complete my sets. Is this normal ? How do I know if it is the time to increase the weight ? Do I need supplements like creatine or pre workout drinks ?

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  • HamsterManV2
    HamsterManV2 Posts: 449 Member
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    You need a proper program, that has built in progression. Just going and lifting and hoping to get big isn't going to work, just like hoping to read a book and become a doctor - you need a plan and stick to it.

    Good beginner programs: Strong lifts, ICF 5x5, Starting Strength - all of these have you start with light weight, and each workout you increase the weight by +5lbs (+10lbs early on for squats and deadlifts). That means on average you should lift +15lbs per week for your squat and deadlift, and +7.5lbs per week for your bench and OHP.

    Read this for more info

    Assuming you are lifting with good form and you give yourself a couple of months, you should be able to reach around: 1.5xbodyweight squats, 1.75xBW for deadlifts, 1xBW for bench press, 0.75xBW for overhead press. You will gain much more muscle mass and strength at that time, and I guarantee you will be able to lift more than when you have started. Stick with the program, leave your ego at the door (don't half-rep or cheat on weight).
  • tdeaux
    tdeaux Posts: 36 Member
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    Pre-workout is for if you want energy and focus for during your workout. Some have other ingredients in it for muscle building. IMO pre-workout is not an essential supplement but I like using them because I workout after work and need some energy.

    I don't personally do creatine, so I have no comments here.

    As for protein, if you are getting it from whey, that's cool, but you want to make sure that you are getting the proper amount of protein, carbs and fats overall in a day to build and/or maintain muscle. Protein is one of the supplements that I think is essential, particularly if you are not getting enough from food sources.

    I agree with above, a proper program would do you some good. I love the New Rules of Lifting books to help beginners. However, there's tons of stuff out there online.

    As for when is it time to increase? It depends on how many reps/sets you are doing. I usually increase when I'm able to do one set of 8 without reaching fatigue or a slight burn by the 8th rep.
  • jemhh
    jemhh Posts: 14,261 Member
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    I agree that you need to follow a program. It will help you with progression--when to do more reps, when to add weight, etc. I have no idea what exercise you are doing and no idea if you are talking about 30 reps or 30 pounds or 30 kilograms. Here are several different programs you can look through.

    Dumbbell programs:
    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

    Barbell programs:
    * 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
    * A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
    * Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
    * Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
    * Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
    * Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    * Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * Stronglifts - http://stronglifts.com/
  • ThatLadyFromMN
    ThatLadyFromMN Posts: 301 Member
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    Maybe give us a little more info on what you are currently doing? If you can barely knock out 6-8 reps per set you're lifting the right amount of weight, once it gets easier up your weight. I do 3 sets of 8 reps (sometimes more reps if I really push myself) on whatever I am lifting on back/bi day and chest/shoulders/tri day. When it comes to leg day I lift heavy and I lift a lot.

    As HamsterManV2 said, I think the 5X5 program is an excellent beginners program, you'll see amazing things happen. Go to bodybuilding.com for ideas on programs, look up the 5X5 program and watch videos on bodybuilding.com and watch legit weightlifters videos on YouTube for proper form.

    Protein in its purest form - Food - is always best! But if you must protein powder up do it within 30 minutes of your lift for muscle recovery. You should always have protein within 30 minutes powder or cottage cheese or whatever.

    I've only been lifting for about 2 years now so I don't know that I'm necessarily a plethora of information but this is just what works for me. :) Good luck! You are welcome to add me and we can bounce lifting ideas off each other. :)
  • VeganAmandaJ
    VeganAmandaJ Posts: 234 Member
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    Hey there, I agree with everyone above. You definitely need a good program. I love using bodybuilding.com https://www.bodybuilding.com/ and they have an app called BodySpace where you can log everything and it'll give you stats of your lifting.

    What is your goal? Are you trying to lose weight or fat or bulk up? Either way, getting stronger requires proper nutrition. Have you looked into counting macros or IIFYM? https://healthyeater.com/how-to-calculate-your-macros there's a calculator at the end of that article.

    As far as Pre Work Out or PWO goes, that's for energy and can help but I agree with the above that it's not essential, good ole caffeine works too, like coffee or tea. Creatine can help, definitely research it to see what it's benefits are.
    What IS essential, along with a proper routine and nutrition, is sleep; it's important to get sufficient sleep so your body can repair itself.

    There are many techniques to gain strength and lift heavier so definitely research; knowledge is power.

    Wish you the best!
    gl6h2 wrote: »
    I started lifting weights like month ago and I take two scopes of whey protein everyday. Sometimes I force myself to go to the gym even when I'm sore and I'm fine with that.the only problem is I can't lift more then 30 each dumbbell even when I push myself hard I can't complete my sets. Is this normal ? How do I know if it is the time to increase the weight ? Do I need supplements like creatine or pre workout drinks ?
  • SezxyStef
    SezxyStef Posts: 15,268 Member
    edited April 2016
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    gl6h2 wrote: »
    I started lifting weights like month ago and I take two scopes of whey protein everyday. Sometimes I force myself to go to the gym even when I'm sore and I'm fine with that.the only problem is I can't lift more then 30 each dumbbell even when I push myself hard I can't complete my sets. Is this normal ? How do I know if it is the time to increase the weight ? Do I need supplements like creatine or pre workout drinks ?

    why are you taking protein in scoops?

    what program are you doing?

    I have been lifting for 3 years and the only time I use protein powder is in my smoothie which is my breakfast in the summer otherwise I eat meat/eggs/fish/dairy etc.

    IMHO supplements are not needed with proper nutrition. Just a money grab.

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