First Ill start with a bit of history...

I was always athletic before, played alot of sports did alot of running. But recently I havent done much (only jogging 2 times a week, no sports) so I've been putting on some weight. I am 170cm (5'6.9") and 76kilo (168lbs).

So I have decided to join the military. I am ready to go, but my strength isnt where it needs to be. I found this out when they asked me how many push-ups I can do, and when i tried it was only 16.

That was a month ago, and right after I decided to start eating healthier and to get alitle stronger before i go.
Important part ----------------------
Now my problem. I am trying fullbody workout with what i have at home. Here it is.

Lunges.
Squats.
Sit ups.
Deadlift.
Row.
Shoulder press.
Cench press.
Curl.
Close grip bench press.

I try to do em all 3x12 , but usuallly when i get go my 3rd set i can only do 8 or so.I try to do this every Mon/Wed/Fri, but i simply cant do it with only one days rest.

If i workout monday afternoon, on tuesday all my muscles will feel alitle tender. But then on the wednesday my muscles hurt alot more, and almost feel bruised. So that if i try to work out, I can lift alot less then i would have on the monday.

Is this normal? my muscles are soar for 2-3 days after a hard workout. I have tried stretching alot but not sure it helps.

So does this mean I should keep doing the workout but with 3 days between instead of 1? Or does it mean im working out with more wieght then i should be.?

Please give suggestions and info. I'm new to this lifting.
Thank you.

If you can't complete your third set, then the weight is to heavy for what your trying to do. Either change your workout so eack set has less reps (8-10), or use a lower weight.

The pain your feeling is normal. Look up DOMS (Delayed onset muscle soreness). Once your body becomes used to your workout it should get better, but it really seems to depend on the person.

Weather or not you workout through DOMS is up to you. Generally if its so painfull that it causes you to use bad form I would recomend waiting it out, otherwise it wont hurt you to work through it.


Chris

Ok thank you very much for the reply.

Doing a full body workout every other day might not be good. Your body will need time to heal which it usually does not do till it has stopped being sore and if I remember correctly takes about 24 to 48 hours for the regrowth phase
Try splitting your routing up Mon/Fri do the same area and on Wed go for the other area
Right now when I work out I do not get sore till about 30 hours later and my soreness can last up to 5 days, but I do more power lifting usually 3 reps within 85% of my 1rm

Doing a full body workout every other day might not be good. Your body will need time to heal which it usually does not do till it has stopped being sore and if I remember correctly takes about 24 to 48 hours for the regrowth phase
Try splitting your routing up Mon/Fri do the same area and on Wed go for the other area
Right now when I work out I do not get sore till about 30 hours later and my soreness can last up to 5 days, but I do more power lifting usually 3 reps within 85% of my 1rm

Full body workouts are perfectly fine. Splits are absolutely NOT necessary, especially for beginners and intermediates.

I've found I recover better from full body workouts than splits, because my work capacity increases and I'm not killing muscles each time I work them out, but make up for it with training them frequently. I rarely if ever get sore doing 3x weekly full body workouts, and still make good progress.

Back to the OP, you might also look to your nutrition. If you aren't feeding your body after workouts properly, recovery can be compromised. I've also found that cardio helps the day after to reduce any soreness. It promotes blood flow.

I wouldn't worry about it too much. The military will take care of all of your strength and conditioning needs. How much rest are you allowing yourself between sets? You may just need another minute or two.

I would probably cut down the workout a bit. I wouldn't do lunges, squats, and deads all during the same workout.

You might do two different workouts.

Something like

A:
Squats
Romanian Deadlifts
Military Press
Pull up
Curl
Close Grip Bench

B:
Deads
Lunges
Row
Bench
Skull Crusher (Lying Tricep Extension)
Situps

Or even a three day plan. If you do it as A/B, just alternate. In a week with 3 workouts, you'd do A, B, A, then next week B, A, B.

You also don't have to stick to a 3x12 set/rep scheme. You could do a lower rep, higher weight workout for one of them, then swap the set/rep schemes every couple or three weeks.

Note that I added pullups in there. If you're going to the military, I'd work on that one :)

I've done fullbody workouts, and even done the same one two days in a row. I believe it is important to manage volume, so I'd probably cut back to 2x8 or 3x8, and also, rarely go to failure. Going to failure increases recovery time.

I like MannishBoy's suggestions also.

Well thank you everyone for the info, I really apreciate it. I still have tons to learn. I think I'm gonna try manishboy's plan to see how it works out. and doi 3x8 instead of 12. Thank you.

sleep and eat..
I know I didnt eat properly the day before if I'm actually sore..