New to the gym

[artoni]

Hi everyone.
I just started working out about 2 weeks ago. I find that muscles(mostly biceps) get very tired after about 30 min into the workout session. I am 150 punds and 23 years of age.
For the first time I have actually started working out on legs and I am very happy that I did because I feel much better.
What would I need to go in order to gain strengh at more durability?

Cheers

[sameey70]

Hi,

Gaining strength requires consistent training and time. Gradually challenge your muscles to make them adapt to the stress of resistance training. It is also important to rest your muscles and give them time to repair and recover.

[swanso5]

if work capacity is low as is your case, only work 2 - 3 big, heavy, compound exercises per session...something like this:

day 1 - Squats, Rows, Shoulder Press

day 2 - Deadlifts, Chins, Bench Press

day 3 - repeat day 1 etc

this way most of the muscles of the body get trained and intensity (wt) stays high

[chownsie]

I tend to work the core muscle groups and do the same routine three times a week. Also, you may find cardio machines boring or you may not get what you need from them.

If so I suggest Swimming, Badmington and Cycling.

I do:

5-10 minute cardio warm up (Treader or Rower)

Incline Bench Press 1-2 sets warm up, 4-5 sets working
Lat Pulldown Straight Bar, as above.

Flyes, EZ Bicep curl, Tricep pulldown and Lat raises for 4 sets.

Warm up is usually 10-12 reps per set with a lowish weight, say 10kg either side for the bench and then working 15kg either side. It obviously all depends on your strength and what you can lift. Always make sure the last set is extrmemely difficult and get a spot as with any weight programme.

[artoni]

It has been almost amonth now and I find that I am getting more used to the weights and different exercises.
I also started working out on legs at least twice a week and also I started using treadmill and bikes in the gym. All those were things that I havent done before.

What would be a good protein that would help me gain a bit of weight?
I am just trying to get to approx. 165-170 lbs. I am currently at 150 lbs.

Cheers

[sameey70]

It has been almost amonth now and I find that I am getting more used to the weights and different exercises.
I also started working out on legs at least twice a week and also I started using treadmill and bikes in the gym. All those were things that I havent done before.

What would be a good protein that would help me gain a bit of weight?
I am just trying to get to approx. 165-170 lbs. I am currently at 150 lbs.

Cheers

Protein in itself will not help you gain weight. Adequate calories and your strength training program will. By consuming more calories, your proportion of protein will increase.

[SarahPT]

I agree. It's excess calories that will help you gain, not just protein.
Continue to increase your weights when you can and change up your reps, sets etc periodically.

Sarah

[artoni]

Thank you everyone for all the advice and feedbacks.

I have increased weights, but I am fairly week on the bench press. I am only able to do 110 pounds where weight is at 150.
On the other hand legs are getting very strong. I have added squat in program and I am pushing almost 180 pounds, thats all in a matter of a month.

Also I have mentioned protein as well. I guess what I ment by that was just to add some extra protein in diet. I wont stop healthy eating at all but mainly use protein in the mornings and before/after workouts.
Also I have started taking fish oil tablets.

Cheers and thank you

[swanso5]

i would rather your squat numbers keep increasing and bench numbers holding steady for now