taking body pump at Gold's Gym
i am doing the class 2-3 times a week
OMG my muscles are sore
been needing massages and everyone said wow you have big knots1
does anyone lift weights? if so...tips? does it get better?

No pain no gain.

Yes...your body is not used to it. After doing it for awhile...your muscles recover quicker.

You should also stretch before you start.

I used to powerlift twice a week. Yes, after your muscles get used to bending with extra weight, it does get easier. Just remember, with every new machine, you'll go through the same thing.

Powerlifting is alot different. My max bench ever was 395 lbs, but a normal workout, I'd bench 275 or so for as many reps as I could, and then drop 25 lbs every other set until I got down to 150. Same with squats, and deadlifts. My fave was leg extensions. My max for those was 1450 lbs. Yes, 1,450 lbs.. A VW in the air with every rep.

yeah plenty of water.. wait 24 hours before you repeat the sessions. Muscles need appox 24 hours to build and re strengthen. If you go every day you will end up hurting your self. do what your capable of and when the pain stops or you feel as if its to easy increase usually 5 lb increments. At 60 years old I was doing 37 lb dumbells. till I torn a shoulder muscle. Now I have to start all over.

thank you


I think Hitler taught our class tonight
yikes!!!!!!!!!!!

Its good for you. You'll thank him later. Not hitler...your trainer, lol.

he was a she....and she was tough
and yes, i do thank her because i was set on doing it perfect so that she did not call me out in class LOL

strength = power X flexibility

stretch before and after

eat well. lean protiens are necessary. ground turkey, tuna, chicken.

drink tons of water and stay away from suppliments - they are unnecessary and just empty calories (trust me on this, if you eat well, you wont need them)

rest is also necessary... your muscles need time to rebuild themselves after a rigorous breakdown in the weight room.

in theory you should ingest 2 grams of protein for every pound of body mass. cottage cheese will become your close friend.

if you have any q's feel free to mail me.

happy lifting!

When I was seriously working out, I was drinking about 2 gallons of water a day, eating 6-8 pieces of chicken(usually grilled), a pound or so of spaghetti, or regular noodles, 2 or 3 hamburger patties (grilled), 4 to 6 pieces of fruit, and something like cottage cheese w/ pineapples or pears. I also got around 7 solid hours of sleep.

I was working out for strength, not muscles, cuz I worked at a jail, and often needed to pull inmates off of each other.

Sadly, my second hernia stopped me. The funny thing was, it happened at work, not in the gym.

Hot showers and Tylenol the first few days.

I agree with "no pain, no gain".

Then again, those natural endorphins feel so good.

Do some light cardio to flush out the lactic acid, it will help decrease muscle soreness.

this is very true...my best friend is a massage therapist and said it is the lactic acid