Muscle pain

O.k. a little background on me might help..

I am 27 years old, 5'8" short and as of monday was 320lbs (22st 12Lbs), I have a strange sort of figure, Although i am very overweight i have what i like to call a good natural muscle build and also hold it well, when i tell people how much i weight they never believe me, Now i did start to train about 6 months back but severly damaged my ligemants in my ancle so was unable to train for six months, I only got down to 20st 4lbs but felt a lot better.

I have now found a gym for £25 a month and have sorted it out with my company so i can go to it at my lunch break now it is only round the corner so i get approx 45mins of training, so my routine at the moment is as follows...

MONDAY
15mins Cycle machine (Medium intensity)
15Mins Running machine (doing a 3.5mph walk at the moment)
15Mins Cycle machine (Medium intensity)

TUESDAY
5 Mins Warmup on the cycle machine whilst doing some upper body stretches.
Bench Press Machine:3 Sets of 15 reps (3rd set to failure)
Fly Machine: 3 Sets of 15 reps (3rd set to failure)
Shoulder Press Machine: 3 Sets of 15 reps (3rd set to failure)
Lat Pull Down: 3 Sets of 15 reps (3rd set to failure)
Inverted Fly machine (on back): 3 Sets of 15 reps (3rd set to failure)
Weighted Stomach Crunch Machine: 3 Sets of 15 reps

Free Weights
Seated Dumbell Lifts (both arms at the same time) 3 Sets of 15 reps (3rd set to failure)
21's (Only 2 Sets of these)
Standing Dumbell Lifts (Both arms at the same time) 3 Sets of 15 reps (3rd set to failure)

WEDNESDAY
15mins Cycle machine (Medium intensity)
15Mins Running machine (doing a 3.5mph walk at the moment)
15Mins Cycle machine (Medium intensity)

THURSDAY (SAME AS TUESDAY)

FRIDAY (SAME AS MONDAY AND WEDNESDAY)

Now i have only started this on monday by doing 45mins of cardio and 1hour 15mins Weights and this is why my mucles are suffering, I did train through it today and to be hounest you don't really notice it when your muscles warm up and now they seem to hurt less.

There are 2 supplements i would swear by and they are GABA which aids with sleep and the production of HGH (amongst over things) and also Creatine which helps me intensify my training sessions and also aids in recovery, Now i found both of these when i first started training before my ancle accident and started this week without them but as soon as i startted taking them i noticed many differance's but some people notice none.

Anyway anyone got any advice for a wanna be toned man :)
 
Perhaps you could reduce the rep ranges (e.g 3x8, 5x5 as Gordy suggested) and increase the weight on those exercises and also ditch the machines for their free weight counterparts. I think that would give you better results.

Also, isn't going to failure as often as you state a bit harsh on the CNS? I'm assuming by failure you mean where you simply cannot lift any more.
 
oddjob62 said:
I have 2 words of advice

LEGS.
&
BACK.

You seem to be only training about 50% of your muscles
Click to expand...


I knew that was going to mendtioned, I do do my upper back but am going to have to put in deadlifts for lower back, Also legs and butt are done when on the bike and walking machine, i am not really trying to build much yet just tone and lose weight.
 
The crunches, fly machine, bench press machine etc. won't be doing you any good. The 'medium intensity' cardio will work but is inefficient.

Pick a machine and stick it on the random setting and use it for about 35 minutes three times per week. A couple of days per week do a basic weight training program for the purpose of strengthening the joints, tendons and ligaments whilst also getting the metabolism up.

Keep away from the machines and the isolation exercises - at nearly 23 stone a tiny improvement (at best) on your biceps is really wasting your time in the gym when there's much better things you could be doing.

Cut the sugar out of your diet, keep the amount of man made carbs on the low side (bread, pasta etc.) and eat untainted foods that either just stopped growing or just got killed.

Drink 6+ cups of green or white tea (that doesn't mean regular tea with milk) per day

The fat will melt off, simple as that - the key is lots of tea and intense cardio, the fitter you get the more intense the cardio, none of that reading a copy of Hello and watching your heart rate stays with the 'zone' nonsense - more effort = more results.
 
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