I have a couple questions (hopefully not dumb ones).... something I've always kind of wondered about:

I'm usually just slightly sore in the 48 hours following lifting (per body part). I'm wondering what level of "soreness" should be felt... or is "soreness" even a measurement of something?? There are times I feel more sore than others and I've had a hard time figuring out why. Same goes with feeling "pumped up". Sometimes I'll feel pumped up all week... and other times I'll feel kind of deflated... even after lifting? I'm sure there are a lot of factors, but what are some main points I can consider around those two things? Not even sure if those questions are logical... but I've always kind of wondered about it, so i'd thought I'd toss it out there for some professional/experienced input.

Thanks!

Questions aren't dumb assuming you learn something by asking them.

Level of sorenss completely depends on factors such as intensity/volume of training, novelty of the stress (meaning how new is this exercise, this "routint", etc), recovery aloud, etc.

One thing it's not is a metric determining workout efficacy. Striving for soreness is not something you should be focusing on.

Here's an excellent article pertaining to DOMS:

Why Your Muscles Get Sore: Delayed Onset Muscle Soreness (DOMS) and Exercise | AmpedTraining.com | Matthew Perryman, CSCS

No, soreness is not a measure of a good workout. A lot of people get confused with that. As for feeling that "pump" that you're talking about, that could be related to a lot of things. A harder workout could result in feeling it more, but diet could certainly contribute too. If you're eating more or for some reason retaining more water, your muscles tend to feel and look fuller, which could add to that feeling.

Neither of them are factors to really go by though.

The soreness is widely considered to be caused by micro-tears in your muscle fibres (not by lactic acid as my gym teacher once told me many years ago) caused by pushing them further than they are used to going. A little soreness is pretty common, especially if you're a newb to training, are trying a new lift, or have been away from the weights for a while.

In itself it isn't something to aim for as it isn't an indication of a good session or growth occuring and after a while you're unlikely to get a great deal of soreness after training. However, it isn't anything to be worried about either but I would avoiding training the sore muscles at high intensity until that soreness went away.

pain is weakness leaving the body

if you are sore, it is because you are weak and a puney lil sissy bag - like Tampon!



Sweat Daily

FF

I've so got to kick the crap out of you

Thanks Typhon! I was gonna ask that question about training muscles that are still a little sore! Good info. Repped.

Thanks for the constructive criticism flyinfree. You seem to be a smart guy. I'll be sure to seek your opinion in the future...

Haha, FF is a good guy, just a little 'special'

i guess i still need to learn peoples humor on here. no offense takin FF...

lol!!!

is your user name code for TightMike?

hehe

that should do the trick!


FF

haha... you got it!!

Muscle soreness, tendon soreness, or even DOMS, can be variable in its cause. Without throwing out "basic generalities", what is causing this "specific" to you, I do not know; without knowing more about your training history (length, volume, intensity, rest periods, etc, etc), diet perimeters (calorie allotment, macros) and trend, and maybe some other individual considerations.

And, no, it does not indicate that you had a good/proper workout.

When I diet primarily to get lean, the diet can be variable (dependent on my position), however, the diet bottom line is that it sets a atmosphere of less recover ability (less calories, and in some cases, less carbohydrates--dependent), and I have to be mindful of rest periods (in-between weight training sessions), and volume (etc) in training (dependent). In my situation, this sets the criteria of being sore at times, then it otherwise would if I was setting up a diet/training for more muscle hypertrophy, where diet and recover ability is improved (of which I have a tendency of not getting sore, but I have been training for a while now, and nothing basically NEW to my training regime).

My point here is showing some rather "basic" things to look at when you are sore, sometimes there is nothing to do (and this is normal and good), at other times it can signify (possibly a problem in recover ability, etc, etc):

1. Your diet circumference.

The diet perimeters can take away or add to your recovery capability.

As can hydration. Muscle is PRIMARILY WATER, and NOT protein, as most think.

2. Training History (volume, intensity, frequency, etc, etc).

Did you add something new? Are you performing the exercise correctly? Are you giving proper rest between sessions? Spacing is important, as this is when you grow and/or get stronger, and one may or may not have tweak this--dependent on their individual capability). Are you progressing properly from session to session? How do you feel (lethargic, unmotivated, etc, etc).

The reasons for this can also be extremely variable per person. How is your hydration? What do you set your carbohydrates at? CarboHYDRATES assist in hydrating the body. In terms of your (goal, say hypertrophy), the "pump" means very, very, little in the over all scheme of things.

Also, what do you set your rep ranges at? Are they on the low end, or the higher end?


Best wishes,

Chillen

I was just going to say that your muscles shouldnt be sore the next day. You should feel a little bit of an ache when you strech of tense the worked and healing muscles, but if it last smore than 48hours then you have done too much.
this is usually caused by doing too many exercises per body part.

If your going to take weight training seriously its really important to take note of the different sensations you have during recovery. It can be hard to tell the difference if you never really think about it. this is why its a really good idea to keep a workout diary and make notes on your recovery. at least untill you know what your doing is perfect.

remember that aching and soreness are totally different. An ache should be a warm, dull and almost pleasent pain that hurts only when you tence up. You should still have a full range of motion.
Soreness is a sharp, tight, restricting pain that makes you flinch when you lengthen the muscle. This happens when you rip a muscle up too much, or dont warm up.



There has been a couple of really great posts on this thread. i have repped and copied some of the text for refference.
thank you chillen and stroutman81

Chillen - Awesome post! The more advice/input I get on this forum the dumber I feel! haha. In all seriousness though, I'm guessing that part of my problem is that I can't even answer some of the questions you proposed... so I'm definitely going to work on figuring that stuff out. Thanks!!

Elam - Sounds like the excruciating sharp pains I have going throughout my entire abdominal wall aren't a very good thing then I guess! Did too much of a new ab exercise two days ago and am paying the price big time. Thanks a lot for the post. Your description of soreness will help me.