Thread: I need HELP Quickly

I only notice that kind of sensation with high reps, and its not quite that intense, you have to be the judge of whats going on, most people don't get monster pumps without super high reps or drugs.

My arms go up about 3/8" with triceps workout and 1/4" with a biceps workout.

I guess I could expand by saying, the best pumps I've ever gotten were to where you notice lifting your arm is not only hard work (fatigue) but your muscles are more in the way than they were before, as for exploding, far from it.

well maybe i exagerated a little LOL... but damn, my muscles were tight. Almost like a cramp, but it wasnt painful like a cramp.

I did like the look of my body in the mirror though. IM just wondering if it were a common thing.

I do three sets per muscle. And I dont rest inbetween excercises, I just go from one to the next.
So if you can imagine

max weights/5-7 reps/3 sets of each excercise

SHoulders
Butterfly
Tricep Pushup

Triceps
Tricep Pulldowns
Pull Ups

Biceps
Dumb Bell Curl
Seated Row

Forearms
Wrist Curls
Wrist Twist

and by my third round of doing the sets, my arms are all pumped and tight.

That will contribute greatly to the pump effect, similar to drop sets. Basically instead of 3 sets of 7 reps you just did 21 reps.

thanks for the answer mudge, i did get worried, cause bieng a newb, Ive never felt the pump before. Now that I know what it is, I know what to strive for in a workout.

much mahalos.

Hey! I heard mahalos in the movie Lilo and Stitch!
Sorry...couldn't resist.

Is that your whole work out, tweaked?
When you wrote this as is:

SHoulders = separate bodypart
Butterfly = isolated chest movement
Tricep Pushup = what is a tricep pushup? Either way, primary, chest, tri exercise

Triceps
Tricep Pulldowns = ? Doyou mean tricep extension? A pull down is a back exercise with your biceps helping

Pull Ups

Biceps
Dumb Bell Curl
Seated Row = back exercise

Forearms
Wrist Curls
Wrist Twist



***not trying to rip on you, just rying to get a handle on what you are doing. Could / would you post your total workout?

Im a newb, so all of the proper excersise names dont quite sound right, since they are not.

http://www.aloha.net/~brank/workout.htm

the proper name for the tricep pull downs is tricep press down.
tricep pushup is kinda like a shoulder press.

also I do know alot more now than when I put up that workout chart, and I didnt update the names on the chart. Also I changed alot of excercises in and out on several days, but generally Im working the same muscle groups on each of those days.

Hey Tweaked. That's ok about not knowing all of the exercise names. That will come in time.

Training Guide

Monday Sets Weights

Shoulders
6 Sets
Shoulder and Neck Pull Up 3 Sets 7 Plates
Reverse Military 3 Sets 14 Plates
Neck
6 Sets
Shoulder and Neck Pull Up 3 Sets 7 Plates
Shrugs 3 Sets 50 Pounds x 2
Chest
6 Sets
Bench Press 3 Sets 14 Plates
Angled Bench Press 3 Sets 30 Pounds x 2
Abs
6 Sets
Crunches 2 Sets
Leg Lifts 2 Sets
Fisted Twist 2 Sets

May I tweak on this? (pardon the pun)
I do not see any back, leg or arm exercises.
I am not sure what you mean by a 'plate'. In gym terms, a 'plate' is a 45 lb weight.
Now, I do not wantt o advertise for another fitness bullitin board, but:
http://www.abcbodybuilding.com/
has links that can show you exercises and little videos on how to correctly perform the movements. Also, they can provide you with workouts you can use for your level of fitness.
Check it out.

Now, for SHOULDERS:
Your schedule says pull up. I dop not know if that is a typo, but anypull up is going to be a back exercise.
May I suggest some sort of MILITARY PRESS. It doesn't matter whether bar bell, dum bell or smith machine.
If you are just doing one exercise per muscle group as ina whole body workout per day routine, stick with just the military press.
3 sets of 10.
NECK:
minor part, do not worry about that as a separate work out part for now. Also, you have that neck pull up thing listed again.

Chest:
You are ok on this. For now, just pick one.
3 sets of 10

Now for your BACK:
PULL UPS, 3 sets of how many reps you can do. (You will be able to more as the weeks go by)
ROWS: as a newby, I'd suggest seated cable rows.
3 sets of 10.
(Your back has more the most muscles in your upper torso, that is why I am giving it two exercises as opposed to one per body part)

LEGS:
SQUATS, BABY!
3 sets of 10

ARMS:

triceps: triceps extension: 3 sets of 10
Biceps: Bar bell curls: 3 ses of 10

What is your work out schedule? mon, wed and fri? whole body?

May I suggest something like:

warm up, 5 - 10 minutes

CHEST:
Bench Press: 3 sets 10

BACK:
Pull Up: 3 sets failure
Seated Cable Row: 3 sets 10

Shoulders:
Military Press: 3 sets 10

Legs:
Squats: 3 sets 10

ARMS:
Tricep extension: 3 sets 10
Barbell curl: 3 sets 10

Abs:
Crunch 3 sets 15 - 20

I do not know how much you know, so hope to not be speaking 'beneath' you.
as far as reps go, 10 is a good, general number. Keep thisin mind:
If you can do more than 10 reps with the weight it is too light, and if cannot do at least 8 good, correct form reps, it is too heavy.

Your rests should be no more than 1 1/2 minutes to 2 minutes in between sets.

This is very a very basic, but good beginer's work out. It should last you through your first month to six weeks of training. After that, you should switch up exercises and maybe a different routine, as your muscles are becoming more able to handle more progressive loads.

Does this help?

so...how's living in Hawaii?

I love it here in hawaii.

thanks for all the advice.
Im redoing my workout schedule as we speak.
a plate means 10lbs of weight. the numbers rubbed off the plates and I didnt know how much I was lifting when I made that chart. now I know that they are actually 10lbs each.