I'm 5'6", 170lbs (belly), and my muscles are really small. I was wondering if someone could explain what a set is? The other day I did some leg exercises, I did 12 of those..increased the weight a bit, did 12 more, increased the weight and did 12 more then I went in reverse and my legs were really tired. Is it normal for someone as quasi-weak as me to weight train maybe 10-15 min or should I be going more? My legs today are killing me, I can walk but bending and whatnot is somewhat painful.

anyway, just asking for some pointers on how to train longer and still do it right, maybe some of the exercises that I should be doing that aren't for super strong muscles.


oh, does this sound like a good schedule:

Day 1: (Workout A)
Bench press 4 sets of 10 reps (for the chest) Pull downs 4 sets of 10 reps (for the back) Military press 4 sets of 10 reps (for the shoulders) Crunches 4 sets of 25-50 reps (for the abdominals)

Day 2:
REST

Day 3: (Workout B)
Squats or Leg press 4 sets of 15 reps (for the thighs) Barbell curls 4 sets of 10 reps (for the biceps) Triceps push downs 4 sets of 10 reps (for the triceps) Standing calve raises 4 sets of 15 reps (for the calves)

Day 4:
REST

Day 5:
Repeat Workout A

Day 6:
REST

Day 7:
Repeat Workout B


In a set do I increase weight? like for the first day it says "Bench press 4 sets of 10 reps" does that mean I do 10 repetitions- increase the weight, 10 more-increase, 10 more-increase, 10 more-increase?

A set is just a group of reps. When doing 4 sets, you don't have to increase weight. You can increase or decrease weight between sets, but if you're just starting out, I'd recommend staying with the same weight for every set and save the increaseing weight for later. Just make sure that you're using enough weight to fatigue the muscle. The last reps of the last set should be quite difficult, but not necessarily to failure.

That workout schedule looks pretty good, but I'm not a fan of the fact that Day 7 and Day 1 will butt up against eachother. Working your bi/tris on day 7 might weaken your lifts on Day 1, and since you use the biceps and triceps in chest and back movements, thats working them 2 days in a row essentially. I would switch A and B if you are going to keep that schedule so that Day 7, you are doing the big muscle groups (chest/back) and then Day 1 is just more isolation movements and shouldnt be detrimental to growth or repair. As you start lifting heavier and want to put more focus on each muscle group, working each muscle group once a week will be plenty.

20-30 minutes per session is fine to start with. As you feel more conditioned (maybe 4-6 weeks) you can tweak your regimen to include more reps, sets or exercises.

so 1 set is 8 reps? you don't add weight after you're done with that 8?

Where did you get that? A set is just a group of reps. Any number of reps. You can do a set of 3 or a set of 20. As long as you don't rest between reps, it is part of the set. And I think you're kind of missing the point. You don't *have* to add weight, but if you're lifting at a weight that the last few reps of your first set are at least difficult, then you really don't need to. Do 2 or 3 more sets with that weight and you should be plenty fatigued to start muscle growth. You *can* add weight with each set, but it's really more of an intermediate method better used when you have good core and overall strength to maximize muscle gain.

so on day one it says "bench press 4 sets of 10 reps" all I really need to do is 40 of those?

Correct :)

what are some ways to alleviate pain in the muscles during and after a work out?

Am I supposed to be making this routine last longer b/c I can get through it in about 15min...although my arms are like rubber.
also, are there any books that you would recommend?