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DOMS

EightySix Four

EightySix Four

Diamond Member
I have started a new workout program that hit a few muscles I haven't in a while yesterday. Today I'm pretty sore (as in I couldn't get out of bed this morning without help at first) and so far my muscles have loosened up enough to where I could probably stick to my routine (however painful that may be), but should I?

I know soreness is good and shows your body is adapting, but should I actively work out through it?
 
your muscles need atleast 48-72 hours to recover. there really is no reason to be lifting weights with the same muscle group today as you did yesterday, let alone if you are still very sore.

and no the soreness doesn't really have much say in how much your body is "adapting".
 
It's a relatively intense full body workout using body weight to start, every other day. Today would be a cardio day for me and my quads are what is sore.

May make a little more sense now. Sorry about that.

And yes I know it's sad that I'm this sore after body weight/resistance workout.
 
Unless you're too sore to move through a normal range of motion after a decent warm up, you're good to go.
 
Should take a 48-72 break between same muscle groups as a primary group. However, lifting through soreness will only better if you lift when you are sore!
 
Soreness is not an indicator of a good workout. For example, I could sit there and do bicep curls with light weight all day. Eventually I'll get a burn from lactic acid build up and I may be very sore the next day, but the loading is not enough to result in myofibrillar growth.

Progress over time (i.e. getting stronger) is an indicator you're doing well in the gym, not how your muscles feel the day after.
 
Originally posted by: KoolDrew
Soreness is not an indicator of a good workout. For example, I could sit there and do bicep curls with light weight all day. Eventually I'll get a burn from lactic acid build up and I may be very sore the next day, but the loading is not enough to result in myofibrillar growth.

Progress over time (i.e. getting stronger) is an indicator you're doing well in the gym, not how your muscles feel the day after.
Click to expand...

Yep. Exactly correct, sometimes deceiving though!

As long as the soreness is just from actual lifting not a muscle tear or something, I don't see why you sould stop working out. As others have said, don't go working the same muscle groups on back to back days though.
 
Here's some anecdotal advice: I starting lifting regularly a bit more than a month ago. The first 3-5 days I could barely move, but after that the soreness dropped off significantly. I think if you're eating healthy and resting you'll be ok in a few days. If you're physically able to do the motions for the lifts, go for it.
 
Yes train through is fine.

You get sore because you basically attacked your muscles with a load that you were not use to = it get sore. The soreness goes away after time because your muscles are use to that load.

You probably didn't stretch and warm down afterwards right? Well that cuts down on DOMS a lot.

Just be careful to warm up properly and to stretch before you start training.

If I take more then 7 days off training I come back wrecked from training. It teaches me to not go on breaks!

Koing
 
Do some active recovery. SMFR and stretching helps with the pain. So do epsom salt baths and contrast showers
 
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