So i started the fast fit weight machines at golds gym. They target all the Large muscle groups in the body apparently.

anyway

2 areas of my arms have atrophied so bad i can barely do the work out. On top of that they are so sore that i can barely move them or full extend.

Its my fore arm, right where the inside of the elbow is.
By this diagram i think its the m.brachioradilias which is stiff, and cramps up at the slightest strain after the work out.

and right under the forward part of my armpit the m.supcapularis.

Any specific exercises i can do that target these two muscles areas. They are most sore spots on my body after 2 days of 1 set / 20 reps on these machines.


http://www.kiwifitness.com/images/muscle2.gif

To strengthen any muscle you have to do heavy lifting.

Lift heavy weights (comparative to your max, do either 85/95% of your max) for 5 sets of 5 to start of with. That means 5 sets of 5 reps, with a few minutes of break in between each set.

Eat lots of protein and the right amount of protein and you'll be on your way to strengthening your muscles.

Thanks for the advice, but i understand that part of the equation.

I didn't know if there were specific lifts i could use to target those areas.

Its damn sad how weak those 2 muscle areas on me are.

I wouldn't specifically target them right now. You're just starting. There are going to be parts of your body that are more sore than others. It's silly to start isolating things when you're this new to the program.

Stick with it and progress the weights when you feel comfortable. Don't go crazy trying to push more weight before you're ready.

In many cases, a couple of weeks of training will work out kinks like this.

Maybe not entirely the same, but when I started doing cardio on a bike, the back of my legs, just below my knees, were absolutely killing me. I would get cramps after about 10 minutes, and it felt as if my muscles were too short all of a sudden. Walking up or down stairs was extremely painful, to the point I thought I couldn't go on.

I did though, and after a few days it eased up, and eventually disappeared over the course of maybe 2 or 3 weeks. Today I do 60 minutes on the bike without any problems, and some strength training afterwards, with no cramps or overly sore muscles afterwards.

So as Steve said, it will probably work itself out after a short while.