How long should I be sore?

  • Regina_Guy

    Posts: 406

    Jun 19, 2010 2:37 PM GMT
    So I finally decided to take the plunge and start some weight training. Up to this point I have mainly stuck with cardio, because I've been too intimidated and overwhelmed. Plus I didn't want to look like an idiot in front of anyone.

    Anyway, I was wondering how long I should be sore after a workout. I did my chest on Wed, and am still sore today (Sat). I'm going to wait until I'm fully healed before I do my chest again, but do you think I should lower the amount of weight I'm lifting, or should I continue the same amount?

    Thanks for the help!

    A muscle building newbie icon_smile.gif
  • tazzari

    Posts: 2937

    Jun 19, 2010 3:52 PM GMT
    Sounds like you did too much, too soon! which is normal: we all do it, and I classify as an expert in getting in too deep.

    If you're just starting, or if you've been away from it too long, it's very important to have a two/three week "warm-up" with light resistance and not too many reps. soreness often comes two days later, but soreness lasting Wed-Sat is too long. There's nothing wrong - but you need to do less for a while - then you can ramp it up, slowly and carefully. We're all ambitious, all want to look good - and all usually over-do. Welcome to the club; we'll be sending your membership card in the mail.

    You can probably go back to it Monday - but do it lightly, and tell yourself it's a recovery workout: light, short, fun. That should loosen up the muscles.

    A good warm-up will help ease things, as will a warm-down: some light exercise helps the blood to pump lactic acid out of the muscles. Stretching will also help.

    Hang in there, and don't think you stand out. We all start somewhere, and 99% of the guys in the gym will be understanding and ready to help, give advice, etc.

    Good luck,

    Nat
  • Posted by a hidden member.
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    Jun 19, 2010 3:56 PM GMT
    Sounds like you worked your chest to hard. For the first couple weeks go light and at least 48 hour rest and get plenty of protein....go to bodybuilding.com. Jammed pack with info.
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    Jun 19, 2010 4:02 PM GMT
    If you're new to resistance training, and you worked out your chest with high weight intensity, then I'd say your soreness is normal. There are a few things to help: Try going for a run, or go on the elliptical for a half hour so you can get a high flow rate of blood to muscles which helps in recovery. Even though your chest is sore now, workout your chest again but with less intensity. Taking supplements like BCAAs (branch chain amino acids), and/or glutamine for muscle recovery and growth can help too.

  • Posted by a hidden member.
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    Jun 19, 2010 5:03 PM GMT
    two options: the next day do a recovery workout (ie swimming, gentle movement to get the blood moving)

    wait 48 hours then go back and work again, properly, but with a little less weight. It hurts to start with, unless you get it perfectly right, which no-one does. The good news is you won´t die. Don´t wait a week before doing it again or you will have the same results.
  • Posted by a hidden member.
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    Jun 19, 2010 5:45 PM GMT
    Check this out...
    http://www.bodybuilding.com/fun/12_week_daily_video_trainer_main.htm

    VERY helpful
  • dionysus

    Posts: 420

    Jun 19, 2010 7:06 PM GMT
    its called stretching icon_smile.gif
  • NYCguy74

    Posts: 311

    Jun 19, 2010 7:07 PM GMT

    Clickable link
    NakedBudd said.....
    http://www.bodybuilding.com/fun/12_week_daily_video_trainer_main.htm
  • Posted by a hidden member.
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    Jun 19, 2010 10:42 PM GMT
    caspervann saidits called stretching icon_smile.gif
    And shitloads of water. icon_biggrin.gif
  • Posted by a hidden member.
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    Jun 19, 2010 10:56 PM GMT
    These guys are right. The soreness will lessen as your body adapts, you want to make sure you start off slowly. No more than three sets per exercise, emphasize light weights and learn good form from someone who really knows what they are doing.
  • Regina_Guy

    Posts: 406

    Jun 20, 2010 1:01 AM GMT
    Thanks for all the helpful advice guys. I really appreciate it!
  • Posted by a hidden member.
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    Jun 20, 2010 1:16 AM GMT
    Depends on how hung he is and if you used a good lube.....



    oh, sorry. Different topic!
    icon_cool.gif
  • Posted by a hidden member.
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    Jun 29, 2010 11:38 PM GMT
    Aslong as you're eating right (meat, veggies, fruits, etc), and getting a good amount of rest it actually decreases the soreness in your body from the workout, and then you can get back to your regular workout routine without being too sore.
  • Posted by a hidden member.
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    Jul 03, 2010 2:47 AM GMT
    rid of soreness.


    up ur protein intake . general guide line is 1 gram per body weight. also u can add couple of bananna's (for the potassium) after workout . but also agree with everyone elses advice recovery is good but ur body will adapt within two weeks and you will be good to go ,

    if really bad do a espsom bath.

    and if really balls to the wall. just do ice bath.