Is my workout effective?

I

iceman

0
I go to the gym about 1-2 times a week for about 30min (each session).

I do a quick warm-up and then lift weights, I have the weights heavy enough so I can only get about 8-10 reps done. I go through all the machines (leg press, hamstring, butterfly thing and sit-ups) about twice until I'm fatigued.

The next day all my muscles are really sore. (takes me about 2 days to recover) Is this right supposed to happen or does this mean I'm doing it wrong?

Will this workout make me any stronger and gain any muscle?
Sore muscles mean they are damaged, will recover and grow?
Should my warm-up be longer? Should i do some sort of warm down? Does stretching minimise the muscle soreness?
Am I doing too many reps for strength training?

Thanks
 
Everyone here will tell you to do "this and that".

But I think your best move is to
1, think about your goals i.e. build mass, loose weight, get toned
2, talk to a gym instructor. They will sort you out.


You should follow whatever the gym instructor gives you for a few months before moving on to a more serious program. Thats where we will help.

Basicly you'll be looking at doing 8-10 reps and around 3-4sets for each exersise. Working each body part once a week, but spread over 3 workouts.
 
stick with it for a month or more and see how it goes and if you want different goals then you can always change your routine. and if you stretch before and after your workout it helps alot to prevent soreness
 
i.e a SET

do what ever you have just done, for example 8 bicept curls = 1 set
rest for around 30 seconds - 2minutes at most
do another 8 bicept curls = set 2
and so on till you hit your desired number of sets

ciao
 
iceman said:
what if you can't even lift your arm after the 8 bicept curls? Lower the reps? Lower the weight?
Click to expand...

start off with lighter weights for the first set then after every set add a few pounds..or you can just lower the weight after every set..but theres no reason why you wouldnt be able to lift your arm after one set of curls.
 
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