Training frequency and soreness

  • NerdLifter

    Posts: 1509

    Jul 23, 2010 2:35 AM GMT
    Before I go back to campus come late August, I've been meaning to ask some serious questions about training frequency and volume.

    At school, when I first started working out 10 months ago, I was and still am motivated like a bull to get ripped. I quickly ramped up how often and how hard I hit the weight room within the first month. By the second semester I was often going to the campus gym all 7 days of the week for 2-4 hours a day. However, I pretty much stopped getting sore at all very quickly after the first month, which worried me that I was overtraining.

    With my current workout plan for this summer of 3-4x a week, I am experiencing the post-workout soreness in the muscles I was targeting that I used to get when I first started working out. When I get back to campus, should I be aiming to get this soreness to reaffirm I'm not overtraining and my body is undergoing the necessary recovery phase? Or was the lack of soreness not unusual?
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    Jul 23, 2010 5:32 AM GMT
    7 days a week at 2-4 hours a day? You body never got a chance to catch up and heal. That's why it wasn't getting sore.

    3-4x a week is much better because you have time to heal and get a better pump on your next workout...which makes you sore...then you heal...and you pump even harder next time...and the cycle continues.
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    Jul 23, 2010 5:34 AM GMT
    yikes.... buddy....rest up, u dont grow in the gym...u grow with rest, eating and replenishing with electrolytes.....
  • NerdLifter

    Posts: 1509

    Jul 23, 2010 5:37 AM GMT
    Alright, I'll stick with 3-4x a week; became too overzealous with wanting to get ripped that I ignored my instinct that the lack of soreness is a sign, just made me workout harder and harder.

    Speaking of harder...
  • Moishendlishu...

    Posts: 435

    Jul 23, 2010 5:48 AM GMT
    Motivation is a great thing, just gotta be smart about it though. You're actually hurting your goals by not resting. Your muscles need time to rest and rebuild themselves, the tearing and rebuilding is what makes them bigger and stronger. By not letting them recover you are putting yourself at serious risk for injury.

    Def go to a more manageable 3-4 times a week, no longer than an hour or hour and a half workout. Physically your body should be absolutely exhausted if you are doing it right. 2-4 hours tells me you were either not doing the exercises to their full potential or weren't doing the right amount of resistance. Also, you need to decide if ripped means you are trying to cut your body and just get rid of fat, or if you are trying to get big and built. Can't do both at the same time.

    Hope this helps
  • NerdLifter

    Posts: 1509

    Jul 23, 2010 6:00 AM GMT
    Yeah, I know the process behind muscle gain, rest and food is vast majority of what is needed. And by ripped, I mean my end goal of having gained weight, then cutting off the excess fat. Right now I'm bulking obviously. Its just hard to recognize when you plateau due overtraining when you are less than a year old when it comes to weight lifting, have to kinda get told or else you worry you are just undertraining.

    Its easy to spend 2+ hours at a campus gym of 38,000 students when you can wait up to 30 minutes for a machine or set of weights to open up. icon_confused.gif

    Even so, you are right, I'm in there for too long. The best workouts tend to be: 50-70 minutes for me of high intensity. The long time I spent at the gym was because I kept increasing the volume of my workouts but not the intensity since I couldn't push heavier weights due not enough rest; I wasn't growing. But I'm sure that will all change this coming semester when I stick with the 3-4x a week routine.
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    Jul 23, 2010 6:15 AM GMT
    Frostea23 saidBefore I go back to campus come late August, I've been meaning to ask some serious questions about training frequency and volume.

    At school, when I first started working out 10 months ago, I was and still am motivated like a bull to get ripped. I quickly ramped up how often and how hard I hit the weight room within the first month. By the second semester I was often going to the campus gym all 7 days of the week for 2-4 hours a day. However, I pretty much stopped getting sore at all very quickly after the first month, which worried me that I was overtraining.

    With my current workout plan for this summer of 3-4x a week, I am experiencing the post-workout soreness in the muscles I was targeting that I used to get when I first started working out. When I get back to campus, should I be aiming to get this soreness to reaffirm I'm not overtraining and my body is undergoing the necessary recovery phase? Or was the lack of soreness not unusual?



    Try eating a protein and veggies meal right after
    You work out.... I mean right after within 10 minutes and see if that helps.