You'll live.
Weight training is brutal even just a few reps if you ain't used to it. Always start a new movement with an empty bar, even if you want more. You learn to control the weight through the stages of movement, most strict movements will only effect a thin strip of muscle but the effect is felt around the whole area. If it hurts then stop, you'll do more harm than good. With alot more experience you learn to define pain, pump, hurt, damage, disabled. Damage is fine if you let it repair enough, sprains and dislocations are quite serious and may need hospital help! Listen for body noise, if in doubt leave it out(you're only competing against yourself?) No more than 30-45 minuite sessions for the first year unless you're fannying around alot! Wait until your second or third session before adding weight to the bar. Keep to two sets/movement and just add a new movement every time you feel you can. Compound movements are best if you have the room. You may find it better to do a few months circuit training before setting about wieghts properly. It will feel hard if you have never done it before, the few months training will just about get you on the first run of the ladder. If you are sore still just do some gentle stretching and don't traing near that area unless you know how to avoid load transferal. Elbows, arm pits, knees and neck can be delicate areas. As you get seasoned the front deltoid can get over used and the hands will need extra training to allow you to finish your workouts. Results are 80% diet! 100% effort is needed to aim for a PB in a choosen movement only do this once every 6 weeks for that movement the other weeks don't go silly on that movememt, train too hard inbetween and you risk going stale, train the weak spots first (your good parts will look after their own). After about 9-18 months have a month or three off! You can do cardio or stretching, just have a layoff. You'll see what I mean when you go back. Remember its one of the most brutal ways to work the body, you'll get internal scar tissue if you train with a Zinc deficiency! Warm up EVERY time, cool down, limber before action. Be aware that your muscle cells will be highly insulin sensitive for 30 minutes post workout and still insulin sensitive for an hourer or so. Don't wait to eat protien in this time, Gelatine makes the profile whole and I highly recommend Silica for speedy growth. If you keep getting colds you'll be running out of Vitamin C, Zinc, E, Selenium, L-Cystine(works wonders). Double dosing works but as soon as you don't feel right back off, eat regularly , D3 can aid an appetite for vegetables. There's different types of training like stability, core, explosive, baulking, endurance, sport pacific, hardcore, power, super strict, informal, pyramids, isometric, formal, and many variations that all have there benefits. Most are totally intense(that releases the hormones) and so need careful focus, respect, jugment to be even more effective. Visualisation is a common tool used to inhance workout strategy, train with a spotter, they help you when you need help. I like training on my own, but it can be highly dangerous if you break something!!!
If you are a natural active type then things can go quicker for you, just remember to warmup before you phsyc out the equipment. It's your body, the muscle cell can usually out perform the nerves six times over so get your minerals. Learn the equipmemt, grips, stances, please always start a new movement with an empty bar. Results are 80% diet. Joints can be trained, so can most parts!
Edited by Multivitz, 17 December 2015 - 06:16 AM.
