BCAAs will help reduce DOMs.

normal bro by the way you got take any protein ??

Please, please... Don't call it "play" or "main" with dumbbell or weights. It's a wrong term and drives a wrong mentality. I cannot stand people who play in the gym. It's not a playground. You go there to train and exercise. People who played in the gym almost killed me more than a number of times because they couldn't be bothered to take the environment seriously.

Trigger word aside, yes, it is normal to be aching. That is called delayed onset muscle soreness (DOMS). Your muscles have never done what you asked them to do so they're sore. As long as it's not a sharp pain like a nerve pain, and your piss ain't dark brown, you'll be fine. Take it slow and steady. Do it again next week and in time, you won't really get sore anymore.

You can go to the gym, sure. What's not sore? You mentioned bicep, pecs and delts being sore. So today, hit legs.

Yup legs, tat includes quads, hamstring, glutes and calfs in general. U sure u can handle legs?

Yes bro. Only legs. Do some squats then some leg machines. Leg extension, leg curls, donkey kick, leg press. All that good stuff.

Which is why ppl gotta follow program. Increase weight/rep slowly.

A lot of beginners can curl 10kg x 12reps x 3sets but whats the point if you sore for the next 2 weeks?

Nope, not even close.

Nope, not even close.

You need a programme. Not go see see look look follow do do. And you don't play. You don't take dumbells. You train. With purpose. Specific purpose. Npad has state this before, but if you have the mentality of just go in and see what you can do, instead of doing what you have planned, then you will be wasting your time. Eating chips watch TV will feel better.

The ache is DOMS. I get DOMS all the time that I have learned to live with it. When does DOMS starts depends on what I eat, how much I eat.
So to say.
You can drink all your "protein" and yet still feel sore.
My legs day is the most grueling day in a week. I am almost scared to go. And it is today. You have no plans, no target, no direction. Stay home and start reading stickies in LYN BB section before you attempt the training again. It will do you more good than going into the gym and play like a headless chicken.

Follow a reputable programme and you should be fine.

MOST new bie will get shore even doing body weight squat ( not 1x bodyweight, but the the body doing squat)

Its normal.

2 weeks later you wont feel much DOMS anymore

Pretty sure you didnt check the pinned threads.

Here:

https://forum.lowyat.net/topic/371250

https://forum.lowyat.net/topic/1170813

It depends on what your goals are man..... Do your research and find out what works best for you... cant expect us to spoon feed you everything....

Come on, put some effort... find a couple of programs, set your goals, then ask us which is optimal for you. Then the conversation on this thread can be more meaningful.

When you say cant find a complete program, what do you mean by that?