Delayed Onset of Soreness can really SUCK sometimes!

[AndrewR]

Starting a weight routine again. I did squats, regular deadlifts, benchpress, dumbbell preacher curls, and lat pulldowns the other night -- about 4-5 sets each but not near my upper limits on weights. I thought I was doing ok with a fair amount of soreness in my quads and chest but nothing in my biceps, glutes or back. Triceps were sensitive but not painful...until this evening when they REALLY hurt. I can't really bend my arms all the way -- probably because I went heavy on my last bench set and did a negative on it (Metallica was playing on my MP3 player, maybe I should have Enya or something).

I hate starting a weight lifting program after a break. The first workout is always the worst!

It feels good though!

 

[glaHHg]

Yeah man, when I first did squats I couldn't stand up or sit down for a week, and the first time I did upper body I couldn't get my arms in position to wash my hair. I still get sore for 2-3 days after a leg day. The other stuff just doesn't make me as sore. How long of a break did you take?

 

[Mrburns2007]

OMG...your not suppose to do all that in one workout. You need to breakup your days, remember to get bigger and stronger less is more but high intensity workouts.

Try this to start:

Day One: Bench Press (heavy)
Day Two: Squat (heavy)
Day three: Curls (heavy)
Day four: OFF

Day Five: Bench Press (light)
Day six: Squat (light)
Day Seven: Curls (light)

Do this for 3 to 4 months then add in an exercise such bent rows.

 

[Mr.IncrediblyBored]

If it hurts right away, you know you tore/strained something.

 

[AndrewR]

How long of a break did you take?

About six months. I moved to Japan in the meantime, and it's just been a pain adjusting to everything that I put off going to the gym for anything other than using the treadmill or the bike.

OMG...your not suppose to do all that in one workout.

Right now I'm in a rebuild phase so I want to hit all the major muscle groups in one workout as much as possible. I am going to vary my routine to keep it interesting, but I will still attempt to work everything on the same day. I'm not going for huge gains here, just conditioning. When I work myself up to a reasonable level, I'll go for a four day split with two different routines, which is my preferred method.

If it hurts right away, you know you tore/strained something.

I lifted two nights ago. I'm getting older and don't recover as fast as I used to!!

 

[Ferocious]

I know what you mean.

I plan to start back in January after a many years hiatus. I must start off very slowly!