I officially suck at recovering.

[VulgarDisplay]

I tweaked my back at work a few weeks ago and stayed out of the gym for 2 weeks. I finally went back on monday, and picked up where I left off on Stronglifts 5x5. Squatted 240lbs 3x5 and it's now 2 days later and I'm so sore that I can't even walk. I've always taken forever to recover it seems, and it's driving me nuts.

I've tried getting more sleep, and I've tried stretching on off days. It seems like I'm completely unable to get back into the gym after a day off like this program calls for. Does anyone have any good tips to help speed up muscle recovery?

I'm thinking about switching to 2 rest days after every day that I lift.

 

[Kipper]

What are you eating?

 

[SociallyChallenged]

I tweaked my back at work a few weeks ago and stayed out of the gym for 2 weeks. I finally went back on monday, and picked up where I left off on Stronglifts 5x5. Squatted 240lbs 3x5 and it's now 2 days later and I'm so sore that I can't even walk. I've always taken forever to recover it seems, and it's driving me nuts.

I've tried getting more sleep, and I've tried stretching on off days. It seems like I'm completely unable to get back into the gym after a day off like this program calls for. Does anyone have any good tips to help speed up muscle recovery?

I'm thinking about switching to 2 rest days after every day that I lift.

It's silly that took two weeks off and decided to resume activity at your previous level. Your muscles atrophy and your conditioning decreases quite a bit in that time. Doing what you did increases your risk of injury (particularly muscle strains), stroke (due to straining), etc. Next time, be a bit smarter about it and do progressively heavier sets. Do a challenging weight that you can maintain good form on. If you lift regularly (every other day), you'll typically stop getting so sore or your soreness will be extremely reduced. If you still get very sore after that, increase your sleep, hydration, food intake, etc. If you're still sore after that, you need to decrease the volume or the intensity.

PS: When you take two weeks off of a program, you're no longer on the program. Start over or find a good jump-in point, but do not resume activity as scheduled weeks ago.

 

[brikis98]

Feeling very sore from the first squat session after a 2 week layoff is completely normal. Every time I've taken 2+ weeks off - with no exercise at all in between due to injury, vacation, etc - the first time squatting after that almost always causes my quads to cramp up and leaves me sore for 3-4 days. After 2+ years of Crossfitting 5-6 days a week, I tend to recovery pretty quickly, but a proper squat works so many muscles through such a huge range of motion that soreness is inevitable after too much time off.

A few things to remember:

1. You don't have to be 100% recovered before you do another workout. In fact, almost all athletes routinely train while they are sore. A rule of thumb is if everything loosens up after a warm-up, then do your workout. However, if after a warm-up you are still very sore & stiff, then you may want to skip the session. Of course, it is possible to overtrain, but that tends to happen as the result of your CNS being unable to recover from exercise load/volume over a long period of time, and not just from being too sore.

2. Your first few workouts back after a layoff should always be lighter. This gives the body time to adapt to the exercise again and reduces soreness the next day.

3. The two biggest factors in recovery - besides ensuring you use an appropriate load/volume/intensity in your workouts - are sleep (8 hours minimum, 9-10 if you can) and eating TONS of calories (this is why starting strength & SL 5x5 often recommend GOMAD). Other factors include drinking more water, massage, myofascial release, ice (or alternating cold & hot such as a contrast shower), and active recovery (very light exercise on rest days to get lots of blood flowing through the body).

 

[VulgarDisplay]

I did reduce the amount of lifting I did. I just checked my chart when I said the weight I lifted. I forgot I only did 225, and I didn't do 5x5. If I did gomad I would weigh 300lbs in like a week. I'm at 222 right now I'm actually trying to cut. I haven't stalled yet, but this could be part of the reason my body is so pissed after a workout.

225 3x5 was actually a lot easier than when I did it during the program. I think I needed a bit of a break. Also, I work as a carpenter so I don't get to rest much during the day which doesn't help me either.

 

[coreyb]

you didn't answer the question "what are you eating?"

this is probably the culprit. more protein, fat, calories.

 

[Kipper]

you didn't answer the question "what are you eating?"

this is probably the culprit. more protein, fat, calories.

For recovery from weightlifting without getting into minutiae - focus carbs/protein/fluids...obviously fats necessary for balanced diet.

 

[brikis98]

I'm at 222 right now I'm actually trying to cut.

This is definitely going to have a major impact on recovery. In fact, many people lose strength while cutting. Of course, it's certainly possible to maintain strength or even get stronger while losing weight (especially for beginners), but it's much more difficult and typically means slower progress, slower recovery, more soreness, etc.

 

[Lamont Burns]

Your injuries aside, I find a brisk walk the day after leg day helps me out.

 

[VulgarDisplay]

It's probably my lack of a clear cut diet that is killing me. I just eat when I'm hungry. I don't really care if I lose weight as long as I lose inches and gain strength. I haven't stalled yet so I haven't felt the need to start upping my food intake.

 

[spamsk8r]

Most likely due to the time off. I recently took 2 full weeks off due to sickness, and my first day back was heinous, and I was crazy sore for the 3 days after. You'll re-adapt soon enough, just get back into a consistent lifting schedule and get enough sleep and food.

 

[VulgarDisplay]

I guess I should have made it more clear that while it's bad this time after such a long break. I'm usually just as sore when I lift 3 times a week for without any time off. On the bright side I know that I've finally got my squat form down because my hams, glutes, and hip abductors are so damn sore I can hardly lift my legs.

 

[coreyb]

at the very least, make sure you are getting your required protein intake. cut out most carbs and just eat lots of good protein and fats. you will lean out as you get stronger.