Muscle ache after weights

s4ch117

s4ch117

s4ch117

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Joined
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I've got a very quick question for everyone. Basically after i do a weights session it takes my body a minimum of two days to recover and get back to normal. Is it meant to take this long? sometimes it stops me working on other muscle groups. I thought it would have been down to either a lack of protein or a lack of sleep, but recently i have been getting a lot of both. Does anyone else know what else i can do to aid my recovery time?

Thanks
 
To aid your recovery time, stretch afterwards, and EAT.

And two days is not long at all. If you go and knock out 50 a2g heavy squats having not really done them before, you won't walk right for a week ;)
 
Does this happen every time, or have you recently started exercising again after a break? I find if I don't do anything for a while then do some heavy exercise it will hurt for a couple of days... but the more I do it the quicker I recover.
 
Bingo - first time it cripples you, second time it hurts, third time it tickles, then it doesn't happen any more. But every time you have a break you start back at the beginning again.

Edit: assuming we are talking about DOMS and not about doing yourself a mischief.
 
Get used to them :P. It's far worse if you've not used the muscles in a while though. Get lots of rest and good clean food :).
 
The story goes that training when sore will cause blood flow to the affected area and help you get better quicker.

The counterargument goes your muscles are already torn up, and youre just making them worse.

There isnt a right answer - learn to listen to your body.
 
Surely we all split are body parts up so we not hitting that part for another week? I did legs yesterday which feel sore but I'm doing shoulders today so my legs will recover for next week.
 
burtieb1 said:
Surely we all split are body parts up so we not hitting that part for another week? I did legs yesterday which feel sore but I'm doing shoulders today so my legs will recover for next week.
Click to expand...

Not really.

Quite a few people would advise an upper and lower type split or a push and pull style split whereby you would be hitting the same body parts more than once per week.
 
Eat + Rest will be your best bet. IT happens to me from time to time when I really push things. Dont train it till it had stopped being so sore as you would just be destroying it even further. A Good stretch may help as to get some blood circulation to it and it may help feel better.
 
Well that's true, but generally it's a good indication.

I had a really good session yesterday, first in awhile and oh am I feeling it today! :D

What a difference having someone spot you makes. :)
 
Cheers for the info guys. Will try stretching out afterwards. Think it maybe due to the fact that I haven't lifted in a couple of months.
 
burtieb1 said:
Surely we all split are body parts up so we not hitting that part for another week? I did legs yesterday which feel sore but I'm doing shoulders today so my legs will recover for next week.
Click to expand...

I'm on this school of thought. You're effectively tearing or rupturing your muscle and as a result you should not hit the same muscle group too quickly. The idea is that you do your weights session, tear the muscle - take 3-4 days to heal and then the remainder of the 7 days to gain growth.

I typically treat a week with separating muscle groups with the intention of saving my supporting muscles till last i.e.

Mon: Cardio morning - Chest & Biceps Evening
Tuesday: Cardio morning - Shoulders & Abs/core Evening
Wed: Cardio morning - Quads, Hammies & Glutes Evening
Thursday: Cardio morning - Back & Tris Evening
Friday: Cardio morning

This way I retain my supporting muscles to help prevent injury and also give my back and Tris a good few days to recover.

I'm not sure what you lot thing of the once a week thing.
 
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