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Ugggghhh my muscles are sore today

A

Arkitech

Diamond Member
I went to the health club with the wife on Monday and we did some upper body training, we basically targetted chest, back and shoulders. To make a long story short, I was fine after the workout and most of Tuesday but later that night I started getting a little sore. I woke up this morning and I felt like someone tried to turn me into a pretzel. I hope the soreness will wear off before Friday or else I won't be able to lift 5 pounds. I've been worse off before but I guess since I have'nt really lifted in a long time it did'nt take much to give my muscles a good workout.

Anyone have some tips on recovering faster from a grueling workout?
 
If you're just getting back into it...this is pretty much normal. Do lots of stretching and some light cardio to get your blood flowing and get that lactic acid moving out of your system. I've found stretching during a warm shower helps loosen my muscles up.

Good luck. I'll think you'll be fine by Friday...unless you really overdid it. 😉
 
Originally posted by: Arkitech
I went to the health club with the wife on Monday and we did some upper body training, we basically targetted chest, back and shoulders. To make a long story short, I was fine after the workout and most of Tuesday but later that night I started getting a little sore. I woke up this morning and I felt like someone tried to turn me into a pretzel. I hope the soreness will wear off before Friday or else I won't be able to lift 5 pounds. I've been worse off before but I guess since I have'nt really lifted in a long time it did'nt take much to give my muscles a good workout.

Anyone have some tips on recovering faster from a grueling workout?
Click to expand...
What helps me:

- knock back a nice shot of carbs and protein immediately after your workout (Pro-Score mixed in milk for me).

- Drink plenty of water

- Take a walk or some other very light exercise to get your blood moving and flush some crap out (active recovery)

- Antioxidants can help. Supplement with B complex, C and E.

- Ibuprofin now and then works too, just don't EVER mix alcohol with IB onboard. Bad, bad, bad.

- Stretching, massage and a hot soak are also helpful.

 
I'd also think about splitting your routine up a bit too. Doing all those major muscle groups together can take a toll on your body. Do chest and back on one day and do shoulders and legs on another day. You can mix in arms (bi's & tri's) along with cardio to mix up the routine and keep it "fresh".
 
Originally posted by: Moralpanic
Tough it out! That's good pain! But if you really can't handle it, take some ibuprofen and stretch.
Click to expand...
There's really no point in toughing it out. Better recovery = less pain = better quality workout the next time around.

 
I do a 25 min. Yoga workout after weights. The stretching decreases the soreness the next day and its relaxing as hell. If you don't want to go out to the club for it, I just picked up a DVD of it for beginners and after a few tries I was able to do most of the stretches pretty well.
 
Did you stretch before you worked out?

I'm still amazed at the number of people who dont do this at my gym. Walk in off the street, start pumping iron, no warm-up or stretching.
 
stretch, maybe some bengay, a hot shower with the head on massage and proper food intake will help too... i'm hella sore myself... 6 hours of basketball the day before yesterday, 5 yesterday, and i might be playing again tonight... but hey, if you like to do it, and you enjoy it, why not do it?
 
Thanks for the tips guys, I'm gonna try out some of those suggestions

Tonite I'm doing a little light cardio and then I'll be working on legs and abs at the gym. Afterwards I'm going straigh to bed, maybe the extra rest will help me recover faster.
 
Originally posted by: Arkitech
Thanks for the tips guys, I'm gonna try out some of those suggestions

Tonite I'm doing a little light cardio and then I'll be working on legs and abs at the gym. Afterwards I'm going straigh to bed, maybe the extra rest will help me recover faster.
Click to expand...
It will. Sleep is your best friend when it comes to recovery. I always take a short nap on weekends after a long bike ride.

Also (this is a bit of a longshot) there's a type of yoga called "Bikram". It's the usual stretching and such except the room you do it in is heated to about 102 F. You'll sweat like a bastard, but come out of it with muscles so relaxed you could spread them on toast. Might be worth a try.

 
Originally posted by: Arkitech
I went to the health club with the wife on Monday and we did some upper body training, we basically targetted chest, back and shoulders. To make a long story short, I was fine after the workout and most of Tuesday but later that night I started getting a little sore. I woke up this morning and I felt like someone tried to turn me into a pretzel. I hope the soreness will wear off before Friday or else I won't be able to lift 5 pounds. I've been worse off before but I guess since I have'nt really lifted in a long time it did'nt take much to give my muscles a good workout.

Anyone have some tips on recovering faster from a grueling workout?
Click to expand...

Painkillers and rest, but if you get into it, you will never get sore after a while... unless you do a new excersise...

 
when you first work out after NOT having for awhile, you're going to be painfully sore, for 1-2 weeks, nothin you can really do about it, it sucks.. after a few weeks go by you'll be ok thoguh, and have a sore pain for a few days after regular workouts, that's normal and good (if you're not slightly sore after a workout you didnt workout hard enough). hell if i'm not sore i get upset, but you only really feel it when you stretch your muscles out, its a good feeling heh

no pain no gain 🙂
 
Originally posted by: SnapIT
Originally posted by: gtsukada
don't you just love DOM's
Click to expand...

That is spelled DOMS, Delayed Onset Muscle Soreness...

And if you get into the iron game, it will go away, eventually...
Click to expand...

Ahhhh so thats what that means.

I keep thinking about how good I'll look once I shed a few pounds and add some muscle, talk about motivation that makes me want to do some pushups right now.
 
Originally posted by: Arkitech
Originally posted by: SnapIT
Originally posted by: gtsukada
don't you just love DOM's
Click to expand...

That is spelled DOMS, Delayed Onset Muscle Soreness...

And if you get into the iron game, it will go away, eventually...
Click to expand...

Ahhhh so thats what that means.

I keep thinking about how good I'll look once I shed a few pounds and add some muscle, talk about motivation that makes me want to do some pushups right now.
Click to expand...
Don't. Recovery is 50% of the workout....people tend to forget this.

 
Originally posted by: SnapIT
Originally posted by: gtsukada
don't you just love DOM's
Click to expand...

That is spelled DOMS, Delayed Onset Muscle Soreness...

And if you get into the iron game, it will go away, eventually...
Click to expand...

i don't get it as bad as noobs, but i still get it, particularly with squats.
 
Originally posted by: SnapIT
Originally posted by: Arkitech
I went to the health club with the wife on Monday and we did some upper body training, we basically targetted chest, back and shoulders. To make a long story short, I was fine after the workout and most of Tuesday but later that night I started getting a little sore. I woke up this morning and I felt like someone tried to turn me into a pretzel. I hope the soreness will wear off before Friday or else I won't be able to lift 5 pounds. I've been worse off before but I guess since I have'nt really lifted in a long time it did'nt take much to give my muscles a good workout.

Anyone have some tips on recovering faster from a grueling workout?
Click to expand...

Painkillers and rest, but if you get into it, you will never get sore after a while... unless you do a new excersise...
Click to expand...
variation of the same exercise and diffrent exersise for the same muscle group is a important part of bodybuilding if you wanna grow, so 'mild' muscle soreness (from time to time) is part of the game. 😉
 
Originally posted by: Fausto1
Originally posted by: Arkitech
Originally posted by: SnapIT
Originally posted by: gtsukada
don't you just love DOM's
Click to expand...

That is spelled DOMS, Delayed Onset Muscle Soreness...

And if you get into the iron game, it will go away, eventually...
Click to expand...

Ahhhh so thats what that means.

I keep thinking about how good I'll look once I shed a few pounds and add some muscle, talk about motivation that makes me want to do some pushups right now.
Click to expand...
Don't. Recovery is 50% of the workout....people tend to forget this.
Click to expand...
Very true, rest is very important.

 
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