How Sore Is Too Sore??

  • Posted by a hidden member.
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    Jan 29, 2009 9:22 PM GMT
    Question of the day is: How sore is too sore?? I have been working out religiously for about 2 years now, and I have come to notice that sometimes I tend to get so sore that it hurts ALOT to move that particular muscle, and that the soreness lasts almost a week. I know that I dont want to over-work any of my muscles, but at the same time, I dont want to under-work them. So how do I know, im at the perfect soreness??
    Whats the approximate time you SHOULD be sore, to know you got a good work out, without over-working.
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    Jan 29, 2009 11:19 PM GMT
    Me thinks you are not resting or stretching enough between workouts or during, but I defer to the experts... a little tightness is expected... and sometimes delayed muscle fatigue?? is that what it's called? Being sore "all or most of the time" doesn't seem good.

    Some people stretch the muscles they worked on before and after each set they do. Also, the cadence of how you lift may be important... like how long you hold a rep in position... one second up, one second down, one second up... or one second up two seconds down, one second up... etc.... And, how many reps and what kind of weight... short reps with max weight vs. longer reps with less weight, for instance.

    And form is important. Bad form can make for a little havoc.

    Breathing too... gosh so much to think about!!!

    Diet, too... get all your nutrients in full. And are you eating a meal or meal replacement shake after workout?

    More info about your workout is probably needed to help.

    EXPERTS, step forward... icon_smile.gif
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    Jan 29, 2009 11:20 PM GMT
    1-2 days. Recovery pain should usually set in around 24 hours after the workout and should be gone in another 24. Remember some parts will feel it more than others.
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    Jan 29, 2009 11:21 PM GMT
    Stretch more. Warm up and down to reduce the tightness.
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    Jan 29, 2009 11:40 PM GMT
    cool cool....im gonna try more stretching tonight when i go in....any other information you guys can give??
  • Tyinstl

    Posts: 353

    Jan 29, 2009 11:53 PM GMT
    Isn't like...potassium or something good for that? Or is that cramps?

    Maybe eat a banana or three.
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    Jan 30, 2009 12:41 AM GMT
    I never get sore enough icon_sad.gif I actually like being sore... I love waking up in agony... I love struggling to get outta bed and to move around and then slowly and gently stretching and feeling all that pain....

    I don't know why.... I'm just weird!
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    Jan 30, 2009 12:50 AM GMT
    Stop talking about how your date last night displeased you in your mangina. icon_eek.gif

    Perhaps that should be part of the roast thread... icon_biggrin.gif
  • DCEric

    Posts: 3713

    Jan 30, 2009 12:52 AM GMT
    lilTanker saidI never get sore enough icon_sad.gif I actually like being sore... I love waking up in agony... I love struggling to get outta bed and to move around and then slowly and gently stretching and feeling all that pain....

    I don't know why.... I'm just weird!


    This.... and yet I am not into S&M.
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    Jan 30, 2009 2:35 AM GMT
    DCEric saidThis.... and yet I am not into S&M.
    icon_wink.gif
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    Jan 30, 2009 4:26 AM GMT
    Delayed onset muscle soreness (you can google on muscle soreness) typically peaks in about two days.

    They (being research folks) used to say that soreness was lactic acid buildup, but, now, we know that most muscle soreness is caused by micro-tears in the muscle lattice / matrix.

    For some muscle groups, like low back or legs, sometimes, it can take a week, or even longer, to affect full recovery.

    Resistance training with weights is extremely intensive.

    By reading your profile, I see you're very thin. You'll, of course, recover faster with an abundance of calories, with adequate protein, and fluids, as well as fats, and carbohydrates. If you're not eating properly, it will take longer to recover.

    There is no perfect muscle soreness. If you're over-training, under-resting, or under-eating, you'll stay at your current weight; you'll not get stronger, or you'll get weaker; you'll get tired and lethargic.

    Some folks, like myself, hardly ever deal with heavy soreness. After 33 years of training, I have a high rate of recovery, and, I stuff myself, too.

    What works for you, may not work for your friend. It's very individual and very hard to say exactly what's right.

    If you are so sore as to not be ambulatory, that's not good. Pain is usually a pretty good indicator. Otherwise, I wouldn't sweat it to much. EAT, REST / RECOVER, stimulate again. You may have really BAD recovery because of low caloric intake, I suspect. You might be over training. You can give yourself longer recovery times, if you still have soreness when you go to do that part again. I do my best, doing 1 major part per day. I often skip a day if I'm beat.
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    Jan 30, 2009 4:55 AM GMT
    yeah like ^^ said L-glutamine helps a lot with recovery. and make sure you stretch before you start ur workout
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    Jan 30, 2009 5:12 AM GMT
    Chucky is an EXPERT (having no real proof except to my "limited" workout benefit), plus the points everyone has made - you can be on a new path. Well look at me making sure $0.02 = priceless. For everything else there is MasterCard. icon_biggrin.gif
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    Jan 30, 2009 5:13 AM GMT
    To the OP: how much water are you drinking? How much sleep are you getting? These are often big factors. You can get sore legs without working out at all if you don't get enough sleep.
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    Jan 30, 2009 12:06 PM GMT
    Just about a bottle of water ever hour....and i sleep about 8 - 9 hours<33

    love sleep!
  • Posted by a hidden member.
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    Jan 30, 2009 7:20 PM GMT
    Hoodiestud saidJust about a bottle of water ever hour....and i sleep about 8 - 9 hours<33

    love sleep!


    OK, good job! We eliminate those two issues then.

    * Sits back down in Barcalounger. Chugs beer noisily. *