Sore Muscles

[AmatuerUKDJ]

All,

I've just started working out and following my first trip to the gym on Friday I've got what seems to be DOMS (the pain 24hrs after). However, is it right that this muscle pain is quite a sharp pain at times and not just a soreness?

Is it still ok to maybe give this a day and then go back to the gym or should I wait until it's completely gone?

Many Thanks

S

 

[JoeBlack]

Hi AmatuerUKDJ,

DOMS (Delayed onset muscle soreness) is a soreness, and NOT a sharp pain. If you are experiencing a sharp pain it could be that you pushed a little too hard in your gym session and have pulled something.

DOMS is a little wierd. Sometimes I get very sore after a workout, sometimes not. Being sore after a workout is not an indication of growth or progression, so don't sweat it too much. However it can restrict how much you can workout and it is a sign you are still recovoring.

For example my back is still sore from 5 days ago. I have been to the gym twice since though, but trained different muscle groups. Thats why a split excercise routine works well as you don't train the same muscle group close together so its not as restricting.

For example my routine is:

Monday - Back and biceps

Weds - Deadlifts and shoulders and abs

Fri - chest and triceps

Sat - legs and abs.

 

[AmatuerUKDJ]

Ah I see.

My gym routine devised by an instructor consists of focussing on each muscle type in 2 x 15 rep birsts with a 30 second delay in between each set of reps.

I also do 20-30min of CV before hand.

 

[JoeBlack]

I'd be training heavier than 15 reps for sure.

Theres a ton of crap gym trainers out there that promote all types of rubbish. Its so easy to get a job as a gym instructor nowadays.

If you want to post your whole routine I would be happy to critique it

 

[JoeBlack]

oh, and NEVER EVER do CV before training. Schedule it on different days, or if you have to do it on the same day do it after weight training.

You want to be at full energy when hitting the weights.

 

[Sexual]

hey JoeBlack can you check out my post and see what you think of that work out?

 

[DJBen]

However, DO use warm up sets. Thats high-rep, low weight lifting. This gets your muscles ready for some heavy action.

Monday - Back and biceps

Weds - Deadlifts and shoulders and abs

Fri - chest and triceps

Sat - legs and abs.

I havnt seen that kind of regimen before.. you sound like you know your stuff, have you done it that way for a specific training reason, or just it's more convenient that way for you?

 

[semag]

The problem I've found with doing synergist muscles on the same days like that, is that I've run into points where I know I can do more weight, but my muscles are too tired. Especially on Bi's and Tri's.

I used to do almost the same workout, except I think deads were on leg day (crikey!). Anyway, I've thrown together a routine that I've been doing for like 4 months now, and I've enjoyed it pretty well. I might change it up in a lil while, but it serves me pretty good.

Mon: Back and Deads
Tues: Shoulders and Tris
Thurs: Legs
Friday: Chest and bis

 

[AmatuerUKDJ]

You lads seem more like you're into really heavy body building though where as I'm more after toning and just improving upper and body strength along with stamina (and fitness) for the start of the (english) footie season.

I'll try and get a photocopy of my routine and post it up.

 

[JoeBlack]

Trippa, I will answer your pm shortly and help you out

DJBen, the reason I have done it like that is because I have lumped pulling and pushing exercises together. Pushing = chest/triceps/shoulders. Pulling = back and biceps.

Shoulders are the only thing that screws with it a bit but I find I recover fine for the Friday.

AmatuerUKDJ, you;re right I am into bodybuilding but to be be honest I believe everyone should include heavy weight training into a workout routine. Its VERY hard to get big, and don't worry about all of a sudden getting too big. Theres a ton of guys in the gym that weight train all the time and do not get big. Its because they are either doing it wrong, or are not living the lifestyle for them to grow.,

I hear you though, if you are into sports, I would probably go with a 2 day routine. You could include some explosive lifts in there too which would aid your sports.

Let me try and dig out a routine thats more sport specific, I know one got posted on another sit I frequent.