I am just starting out on the whole work-out things (after going on and off). I have questions on weight lifting for arms. Say I just started to do serious weight lifting this past Monday. I wanted to start out slow to get used to it so I didn't go to gym or anything like that. I weight lift for my arms, the one where you sit, pull up weight up and down. I got sore the next day, even more so two days later. Should I work out my arms when it is somewhat sore? Should I just do weight lifting (one way) on my arms two times a week for 3 weeks to get used to it and then I can start working out heavy (by that, I mean going to gym and use anything that works on my arms)? This apply to every muscle group as well.

Er...not the best description.

Which muscle in your arm?

Either way, normally when I start a new sport after the first time I'll ache allover if its particularly intense the day after, even worse two days after then it eases. Then it all gets easier.

I'd strongly suggesting going into a split pull/push routine. I've noticed great benefits to growth once I stopped doing three full body days per week and split my workouts into more intense shorter targetted splits.

I was talking about biceps. So could you now answer my questions above? About working out when it's sore? Remember I'm just starting out so yeah how long does it takes to get used to it to the point of doing it three times a week? Start out slow with just weight lifting on bicep (one type of excerise of doing it) for a while then I can use 4-5 ways of working out the biceps on the same day like we normally do at the gym? Thanks

I have found that if I am sore from working out that a light weights workout for that muscle helps the soreness alot. That being said I also believe that you need to let the soreness go completely away before exercising that body part again using heavy lifting.

Do not lift on your biceps if they are sore. I know it's tempting, but your just cutting off the muscles growth process. If you want them to grow more, do not lift with your biceps when you're sore on them. This goes for any other muscle group as well. Not to mention it's a much higher risk of injury.

OKay but man I wish you would explain some more. How will I get to work out on my arms 3 times a week using different excerises for biceps? Will I get used to it after I start out slow with just one excerise type for biceps then go on to do 4-5 in few weeks? How long does sorness usually stay after you work out for a while?

Dont work them out 3x a week especially if they're sore. I workout each body part once a week and I'm more than happy with my results. Give your muscles a chance to rest and grow, you do not want to overtrain. Do not workout any part of your body that is sore until the soreness goes away.

You will get used to it as you keep working out just like anything else. The first time you workout (especially doing squats) you will be in pain for up to a week. As you keep at it you will not get as sore...I'm usually sore for a day or two after I workout a specific body part.

You should not be working your arms 3 times a week first off. I wouldn't even have an arm day once a week to be honest with you.

Work your whole body and focus on compound lifts. If you want to put isolation work after the compound lifts then go ahead, but keep in mind that your biceps are a TINY muscle group that are worked through a lot of other lifts. Your body needs a good amount of time to recover too.

I'm a fan of the split routine. You should try working out each body part once a week (this includes your biceps). Here are a couple of split routines:

http://www.realfitnessworld.com/Routines.htm

There's no way you can avoid soreness after the first day of working out. You should start getting used to it after about 3 weeks. Stretch before exercising to minimize soreness.

No I know, I was planning to do split routine as well. That was my goal to begin with. I knew I was going to have to get used to it. My main question was...after a month of working out, starting out, etc...will I be able to work out on my arms 3 times a week or usually it can be done only two times a week, if possible?

Angry Hippio, thanks for the link, it was freaking helpful XD

No problemo! =)

This is a little off the topic. Those routines are ok, but some of the tips at the beginning are just awful.

You shouldnt be cheating on any reps, not even the last one.

Rest depends on if youre lifting for strength or size and so on, it isn't 2-3 minutes for every exercise between every set.

Working every set to failure is most definitely not a good idea, if what you mean by 'failure' is truly to failure. Working to failure should be used occassionally because it very taxing on your body, tears down quite a bit of muscle, and requires a lot of repair and recovery; even more importantly it puts an insane amount of stress on your CNS.

And it is not vital to work each part of your body only once a week. HFT is successful for many people, in which you only do one exercise per body part every workout for 3 times a week. Each workout is different, with different reps and exercises etc...and there are 48 hours between each workout.

What about my questions above??!

Help..........?