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On February 13 2015 00:54 c0ldfusion wrote:
Hey guys I have a newbie question. I've been trying to get back into the swing of things for a few months now and I find that my body still takes quite long (~3 days) to recover from soreness after training. That doesn't seem right.
I'm not doing anything crazy - some body weight exercises and your standard free weight exercises for major muscle groups. I'm taking 2 scoops of protein after a workout. Is that insufficient or am I doing something else wrong?
It´s normal to have more soreness after a break but there are many things you should do. First make sure you sleep minimum of 8 hours a night. Make sure you eat enough! Make sure you do proper stretching every day you train and using a foam roller is also a good idea. If your body is still really sore i would guess that you are not recovering because you failing to do one or more of the things i mentioned. Can you give a example of one of your training sessions?
Edit: In my experience you rarely train too much and much often it´s just a case of insufficient amount of thought and energy spend on recovering from your training sessions.
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c0ldfusion, I hope you are still training even when you are sore. When I train often, my soreness is manageable. When I don't it gets quite bad. On top of sleeping enough and eating properly, I recommend training even when you are sore - it will likely improve your soreness recovery time.
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Thanks. OK, it's probably my sleep schedule then. I'm not sleeping enough so let me try adjusting that first.
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On February 13 2015 00:58 zatic wrote:
Could be a lot of things. How many sessions per week? Are you exercising regularly? What free weight exercises? Are you getting enough sleep? What does you calorie intake look like? Weight/height? Do you warm up properly?
Have you tried stretching and/or foam rolling?
I'm doing it twice a week. Exercises include standing shoulder presses, lateral raises, curls, tricep extensions, rows, and dumbbell squats, etc. Not all in the same session but you get the idea. I stopped measuring my calorie intake so I have no idea.
What's a proper warm up for weight training? Just stretching? I do that. I might need to give foam rolling a try.
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I did legs (and also first time I tried squats) about 7 months ago after a 2 year break, and I was limping from muscle soreness/tightness for about a week. So it's to be expected. Nowadays I'm sore for like a day and a half.
You may wanna consider supplementing with amino acids as well, since they help with building the muscle during repair.
I subscribe to the camp that says stretching doesn't really help too much as a pre-workout, and it can actually hinder your workout. For warmup, it's some light calisthenics like jumping jacks or jogging. I stretch after the workout.
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On February 13 2015 03:30 c0ldfusion wrote:Show nested quote +On February 13 2015 00:58 zatic wrote:
Could be a lot of things. How many sessions per week? Are you exercising regularly? What free weight exercises? Are you getting enough sleep? What does you calorie intake look like? Weight/height? Do you warm up properly?
Have you tried stretching and/or foam rolling? I'm doing it twice a week. Exercises include standing shoulder presses, lateral raises, curls, tricep extensions, rows, and dumbbell squats, etc. Not all in the same session but you get the idea. I stopped measuring my calorie intake so I have no idea. What's a proper warm up for weight training? Just stretching? I do that. I might need to give foam rolling a try.
For warm running etc is good. Run for 10-15 minutes to get a sweat on. After that remember to warm up with weights also. Don´t jump to your work sets but slowly increase the weights until you start your proper sets. Foam roller is good if you have some muscles that feel sore or tight after warm up.
Personally i don´t believe amino´s would be of any real use. It you are training twice a week proper stretching few hours after training, sleep and good food should be enough. One possibility is also to train 3- times a week. This would help your body to get more used to the stress of training. Twice a week might be too little and thats why you always feel really sore for days. About food, make sure you eat regularly and are not hungry when you go to sleep and not super hungry when you wake up. Thats quite a simple way to monitor whether you are eating enough.
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I'll give your suggestions a go. Thanks for the help.
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I have to do crazy or different things in order to really get sore anymore. It's kinda sad 
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On February 13 2015 08:29 farvacola wrote:I have to do crazy or different things in order to really get sore anymore. It's kinda sad
Yeah the only time I really felt sore was when I first started or after a long break.
Actually the most sore I have ever felt was my first time ever in the gym doing 75 lb squats on the smith machine haha. I remember sitting at the stoplight outside of the gym and putting my car in neutral and pulling the e-brake because I was too sore to hold down the clutch and brake pedals. Nothing else has come close to that.
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Been stressed and gotten sick because of stress. Had a good streak of a few months (at least) where I didn't miss a workout. Missed two this week... got one in on Wednesday.
Four weeks left in Korea, a lot of it will be spent packing/shipping stuff home. Gym will likely be closed for all of Lunar New Year. I guess I'm basically finished lifting weights until July then. (Going travelling for 4 months when we leave Korea)
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On February 13 2015 08:29 farvacola wrote:I have to do crazy or different things in order to really get sore anymore. It's kinda sad
Just do a CT Fletcher workout.
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On February 13 2015 08:29 farvacola wrote:I have to do crazy or different things in order to really get sore anymore. It's kinda sad
Soreness as a goal is not really ideal in my opinion. If you train till you can´t walk for three days it will hamper your training on those days you are broken as shit. It´s better to be able to train with good intensity for 2-3 days in a row than to train one day and then be broken for 2-3.
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Train through soreness. Once you start moving it goes away. Doesn't hamper shit.
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On February 13 2015 17:04 IgnE wrote:
Train through soreness. Once you start moving it goes away. Doesn't hamper shit.
Depends if we are talking about slight soreness or oh shit i can´t walk level of soreness :D
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i know this isn't much... but i finally managed to squat my own bodyweight. ^^
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Don't be modest, that's a pretty solid milestone.
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On February 13 2015 16:46 RaFox17 wrote:Show nested quote +On February 13 2015 08:29 farvacola wrote:I have to do crazy or different things in order to really get sore anymore. It's kinda sad Soreness as a goal is not really ideal in my opinion. If you train till you can´t walk for three days it will hamper your training on those days you are broken as shit. It´s better to be able to train with good intensity for 2-3 days in a row than to train one day and then be broken for 2-3.
It's not the goal... But it feels good sometimes. I miss the soreness from squatting haven't done a heavy squat in months ugh.
I'm racing my roommate to a 315 squat. He's at 275 and I'm at 95 lol. This knee better heal up quick ^^
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Rack pulled 4 plates today. Something worth posting about 
Nearly passed out afterwards but I didn't quit.
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On February 13 2015 20:18 malcram wrote:
i know this isn't much... but i finally managed to squat my own bodyweight. ^^
Always celebrate your personal records!
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EPT
