Soreness...

[bottlefed]

Just curious......are you guys sore after EVERY workout?

I started a few months ago. The first couple weeks I could barely get out of bed I was so sore. But since then, I don't get sore. The only group that gets a little sore are my legs but it's not limping/bitching/complaining type sore. My upper body (arms, back etc) are usually a little "tight" the next day, but definitely not sore.

I was told early on that glutamine and bananas will help soreness and I eat/take quite a bit of both.

It kind of worries me. I feel like I might not be working hard enough......but at the same time I don't see how I can work a whole lot harder. I'm pretty spent after each workout. Not exhausted but tired.

[Katrina]

Have you tried lowering the weight and then just doing more reps? Sometimes I feel that way....from lifting heaving one day and it messing me up all week...

[Just Dave]

or adding weight and lowering reps.

[Raider926]

Soreness doesn't mean anything in terms of growth or progress, unless your sore all the time, then you are probably overtraining. As long as you are progressing in the weights, gaining lean mass or losing bf, you are doing fine and don't change anything, why would you change what works.

[moldyhands]

Soreness doesn't mean anything in terms of growth or progress, unless your sore all the time, then you are probably overtraining. As long as you are progressing in the weights, gaining lean mass or losing bf, you are doing fine and don't change anything, why would you change what works.
i've actually heard both ways so i really don't know. i know after a really good heavy weight workout, i usually feel sore (like my chest today), and i've been gaining nicely as of late.

on the theory that if you're not sore, you didn't work hard enough, it's suggested that if you're not sore, you should work out more intensely. basically this means upping the weight from the beginning and really pushing yourself to do more reps. limit that with the fact that if your goal is high weight, low reps, and you're able to do 12 reps on your first set, you're NOT doing enough weight. this was a mistake i fell into where i was able to do more in the first two sets, but then i'd struggle in the last two. i simply changed the weight where needed and pushed myself to the max each and every set. personally, i agree with this theory. i like the mild soreness the next day (really more akin to tightness and a little sore when i stretch).

[bottlefed]

Raider- I am still moving up in weight, so yes, like you said, what I'm doing seems to be working so I don't think I'll make any drastic changes.

Moldy- I'm doing exactly that. I normally do 4 sets of everything. The first couple sets I can do 10-12 reps and sometimes the last couple I have to drop to 8-10 reps. I guess that could be it. I'll try adding a little weight and just try to get out 8 on every set. It's strange though. It seems like alot of people get stronger from set to set......I get weaker. Maybe I'm not resting enough in between each set? I usually take about 1:30 to 2 minutes.

[Dunecune442]

my chest gets sore for awhile... not too long. Youll begin to differentiate between a good sore and a bad. If you hurt when your driving its bad, if its a normal feeling like you need to stretch you did ok.

[Strongest Man In The World]

when i do delts, i can barely keep my arms up to drive, but the day after im fine.

[Raider926]

i've actually heard both ways so i really don't know. i know after a really good heavy weight workout, i usually feel sore (like my chest today), and i've been gaining nicely as of late.

on the theory that if you're not sore, you didn't work hard enough, it's suggested that if you're not sore, you should work out more intensely. basically this means upping the weight from the beginning and really pushing yourself to do more reps. limit that with the fact that if your goal is high weight, low reps, and you're able to do 12 reps on your first set, you're NOT doing enough weight. this was a mistake i fell into where i was able to do more in the first two sets, but then i'd struggle in the last two. i simply changed the weight where needed and pushed myself to the max each and every set. personally, i agree with this theory. i like the mild soreness the next day (really more akin to tightness and a little sore when i stretch).

By all means you need to be lifting as intense as possible, one thing I don't agree with is higher volume, sacrificing heavier weights for more reps. Now I'm not saying get up the weight by any means nessicary, I mean with perfect form while controlling negitives and moderate controlled speeds on lifts.

Now about your "first sets" I wouldn't think of those as worksets, because all they are for is to get your muscles ready for your power lift or workset. Say you are doing 3x10 of something with your first say at 80lbs your next at 90 and last at 100, regardless of what your first couple sets weights are, they are there to warmup for your last 100lb set. Lifting like you discribed for the max you can lift per set, you are going to be more of endurance training, or hardening your muscles. You will get stronger and see little results, but you will see much more if you warm up for a work set.

My quote on soreness when I tried to explain it to colby, "You can whack off 50 times a day and I bet your arm will be pretty sore, but thats not going to make you at a 320lb ronnie coleman."

[Dunecune442]

when i do delts, i can barely keep my arms up to drive, but the day after im fine.

Yea but you know when to stop donnie, lots of novices dont. They will get to that point and keep going, thats the problem.

And thats why Im glad I didnt buy a manual trans car... some days after I get out of the gym I have a hard time shifting from P to D :lol:

[Carlos]

ok.....how bad is it to work out the same area 2 days in a row? my chest hurts a little but im dying for more. :dunno:

[Strongest Man In The World]

recovery is 10X's more important that the actual workout, so it wouldnt be very bright.

[Shizzle]

Just curious......are you guys sore after EVERY workout?

I started a few months ago. The first couple weeks I could barely get out of bed I was so sore. But since then, I don't get sore. The only group that gets a little sore are my legs but it's not limping/bitching/complaining type sore. My upper body (arms, back etc) are usually a little "tight" the next day, but definitely not sore.

I was told early on that glutamine and bananas will help soreness and I eat/take quite a bit of both.

It kind of worries me. I feel like I might not be working hard enough......but at the same time I don't see how I can work a whole lot harder. I'm pretty spent after each workout. Not exhausted but tired.

How much sleep are you getting? Sleep aids in recovery, but if you're not getting at least 7-8, then you're negating your hard work.

Also, do you log your workouts? Its easy to get in the gym and do whatever weight feels confortable...but the soreness comes when you actually hypertrophy the muscle and tear the fibers...when the muscle repairs itself you get the soreness. (this is the watered down explanation).

To achieve hypertrophy, you have to stress the muscle...try increasing your weights so that you can only do between 6-8 reps each.

I bet you'll be sore as hell.

[bottlefed]

I normally get 7 hours of sleep per night. And yes, I do need to raise my weight and lower my reps. Some exercises I'm getting 12 reps, and that's way too much.

[Shizzle]

I normally get 7 hours of sleep per night. And yes, I do need to raise my weight and lower my reps. Some exercises I'm getting 12 reps, and that's way too much.

Sounds good.

Remember, after a certain point, you may not really get a sore as you used to. You'll just have a 2-3 day pump after your workout.

[Frances]

I'm not sore afterwards and I hate it. I just plan on upping the intensity.

[Shizzle]

I'm not sore afterwards and I hate it. I just plan on upping the intensity.

The level of soreness also depends on what your goals/purpose is.

If you're trying to build muscle mass, then you would want to be sore after your workout.

I'm you're lifting to tone or strictly lose weight, high rep/low to medium weight intensity is the way to go. You wont really be sore, but your HR will increase and you will burn fat/tone muscle.

[Vito_Corleone]

The level of soreness also depends on what your goals/purpose is.

If you're trying to build muscle mass, then you would want to be sore after your workout.

I'm you're lifting to tone or strictly lose weight, high rep/low to medium weight intensity is the way to go. You wont really be sore, but your HR will increase and you will burn fat/tone muscle.

Not true, soreness means next to nothing, it does NOT mean growth. As a matter of fact, if you've been working out regularly for over a few months and you're still getting sore, there may be a PROBLEM. New people get sore. It doesn't mean you're getting bigger.

And if you're trying to cut, you need to do cardio, trying to lift to increase your HR isn't going to do much.

[Vito_Corleone]

Just to back up what i'm saying...

The reality is that soreness is a very poor indicator if muscle growth is occuring. If you worked at a level that demonstrates overload you will cause muscle growth. In fact, muscle soreness on a consistent basis can be a sign of doing too much work and leading you down a path of overtraining. Many top athletes train without any desire to experience muscle soreness as it impedes their ability to perform.

There are several factors that go into how often you train, mainly volume and intensity. Volume being calculated by load X sets X reps and intensity referring to the percentage of 1 repetition maximum. If more volume exists the body is needing to restore it's levels of energy components. The whole energetic theory is based upon the idea that suprecompensation of energy metabolites will occur resulting in increased muscle growth. If intensity is a high factor then time needs to be given primarly to the Central Nervous System to recover from such strenous work. If inadequate time is given no progress and sometimes backward progress results. There are some strength coaches that advocate very brief and intense training sessions be performed frequently during a day. However, this is more for strength development than muscle growth since volume is usually very low.

[Shizzle]

Just to back up what i'm saying...

I said that...I assumed that they had just started working out...


Originally Posted by bottlefed
I normally get 7 hours of sleep per night. And yes, I do need to raise my weight and lower my reps. Some exercises I'm getting 12 reps, and that's way too much.



Sounds good.

Remember, after a certain point, you may not really get a sore as you used to. You'll just have a 2-3 day pump after your workout.

[Vito_Corleone]

You left it REALLY broad if that's what you meant. Either way, i'm just clarifying so everyone who reads this isn't running to the gym trying to fuck themselves up trying to get sore...

[Shizzle]

You left it REALLY broad if that's what you meant. Either way, i'm just clarifying so everyone who reads this isn't running to the gym trying to fuck themselves up trying to get sore...

gotcha. thanks.

[Vito_Corleone]

:)

I love this forum.

[civichx1998]

im usally not sore after workouts but there are days that i go to the gym looking to come out sore but the only parts that ever come out sore are legs and chest. i love the feeling of trying to take a shit and figuering out how to get to the toilet with out hurting your self.

[Just Dave]

i love the feeling of trying to take a shit and figuering out how to get to the toilet with out hurting your self.

+1, I did bi's yesterday. I was standing in the shower with my arms held up shaking my head back and forth washing my hair because I just couldn't move my arms. THAT is what I love!

[Frances]

When I was rock climbing 4 nights a week, my whole body ached the rest of the night and usually the next morning. I loved the feeling b/c I was putting on muscle mass. That's my goal his time around as well so I want to be sore.