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Hi, guys,

I have a plan to work out every other day.
But I get muscles ache, and it's worst the second day after working out.
So I can't carry out my plan.

Who knows how to quickly recover from working out?
Better in 1 day.

Thanks gurus.
I am a newbie in this area.

Try some L-glutamine

Keep working out. The muscle ache will not be as bad the more consistent you go.

Warm up and stretch, cool down and stretch with every workout. Alternate muscle groups so that you aren't working the same muscles each time.

The muscle soreness should subside over time (should be much less in a week or two). If you find that it doesn't, you may be working too hard, and you might need to back off a bit.

It's called DOMS, delayed onset muscle soreness. In my experience taking some BCAAs (branch chain amino acids) just before and after your workout helps a LOT. YMMV.

Look at Brendan Brazier's Thrive diet. One of its goals is fast recovery.

Good suggestions above. I experienced the same thing getting back into a routine at the start of the year. I agree that it diminishes the more you push through it and keep to your routine.

And supplements can help (and have helped me a lot.) The most important of which to me would be a big whey shake right after your wo. Up your protein to 1x to 1.5x grams/day/pound of body weight. And if you want to learn more about supplements, including glutamine, bodybuild.com's site is great: in the "store", if you "shop by ingredient", you can look at tons of different supplements and usually watch a little video or read an overview of what that supplement is *intended* to do. Do your research first. When you're ready to buy, they've got the best prices I've found so far.

http://bodybuilding.com/store/glutamine.html (Look for the tabs labeled "overview" and "in-depth".)

BCAAs are great, Glutamine, and don't forget the all important vitamin-E. Take about 200-300mg of Vitamin-E after your workouts. That should help

Get a foam roller and roll out on the muscles that you worked. It helps to break up the lactic acid in your muscles and joints, which causes you to feel sluggish or sore.

i also get muscle ache... it's normally a great sign for me. the reason why it doesn't really affect me is because of the way I have my workout routine spread out. i.e. even if the muscle is hurting on my workout day, i wont be training it anyway, so it doesnt matter.

In your case, I'd imagine your workout routine to look something like:

Day1: Chest/Triceps
Rest
Day3: Back/Biceps
Rest
Day5: Legs/Shoulders
Rest

That way, you're giving your muscles 6 days to recover and heal - the real way to grow.

gayusasian82 saidHow to quickly recover from working out?

Take a nap.

All of the above and drink lots of water

Does it matter how fast you recover? (that's not a rhetorical question). I've been working out since April of 2008, so you can see i've done alot of things wrong because I should look like the incredible hulk by now and I don't. I was making the mistake of working out the same muscles every workout (ie chest and biceps) and not giving them enough recovery time. Finally i talked to some people who were much bigger than me and they said no more than once maybe twice a week should you work out any one muscle group. That was about a month ago, and i'm already seeing improvements. So i guess my point is, i'm giving myself 4-6 days recovery time depending on how often i work a muscle group. I guess i'm confused as to why you'd wanna make it go any quicker?
I have never had any trainer or anyone there from the beginning for me, other than the few people i've talked to, so i still have an ass load to learn. I want to make every workout count from now on, instead of just getting it done to get the workout in.

eat well

rest

you will get tougher soon... the best way to deal with doms is LIGHT training/movement.

It looks like you have some great suggestions already! Since everybody is different, I'd suggest you take some of what you've heard above and experiment a bit and see what works for you. I feel soreness, but it isn't that major, except occasionally and even then, it fades pretty fast.

Anytime you change it up, soreness may occur.

Just make sure you know the difference between a little soreness and actual real pain.

All the above suggestions were great. I had soreness for the first couple of weeks when I started going back to working out again but after a while it lessens each time you work that muscle.

What works for be is to stretch before and after I work out and I make sure I get enough sleep to rest my muscles. I also don't work the same muscles everyday. I switch it up.

very!

take cacium magnesium and a malic acid capsule and you will cut muscle sreness down 70-75%

gayusasian82 saidHi, guys,

I have a plan to work out every other day.
But I get muscles ache, and it's worst the second day after working out.
So I can't carry out my plan.

Who knows how to quickly recover from working out?
Better in 1 day.

Thanks gurus.
I am a newbie in this area.

the pain will lessen over time as others have already mentioned. if you are planning on training regularly, then you need to consider a more detailed training spilt, i train 6 days a week with weights and swim every morning. to avoid training a muscle that is already sore thus overtraining, or not llowing enmough rest my split looks like this

mon:chest (at the beggining of the week when i am rested)

tues:back (as with chest back movements involve alot of biceps,chest movements triceps, so again whilst i am fresh and moveing big weight)

wed:delts and traps

thurs:arms (furthest from chest and back to allow secomdary muscle rest)

fri:legs

sat: core and delts (working on improving delts hence twice a week)

sun:rest

so basically i just train the compound excersizes at the beginning of the week when i am rested (chest and back) then train smaller muscle groups to allow the majors to rest a little, (arms delts traps) and hell day...sorry legs at the end of the week so that i feel guilty enough to get a decent session out of it. in truth i would usually use the 6th day to catch train and get in a muay thai class or something fun, but i am seriously bulking hence higher than usual bf, (until next weekend yey) so delts needed brigning up this year.

hope that helps

lots of good sleeeeep

Thanks a lot, guys.

I tried to work out different muscle groups alternatively,
and eat whole grains and oat-meals though I don't like them.

It feels much better now. At least I can continue my plan.

Thanks

If you are hurting from working out, eat some meat.

If I feel real pain after working out I eat some chicken or steak. Eggs will provide the same sustenance too, milk also, and yogurt.

I find that animal protein helps bolster and accelerate the recovery process.

Whole grains are good, but meat is better for recovering.

Had the same problem for the first...6 months after I started working out.

Protein's good for rebuilding muscle tissue but so is getting your antioxidants in the form of fruits and veggies. I've noticed a huge difference after hard work outs if I throw in some berries, cherries, spinach, carrots, and juice into a blender and sip on that after getting some protein into my system.