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  1. #1
    sovereign is offline Newb
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    Sore muscles and rest period

    As I understand it having sore muscles the next day after lifting weights is normal. How long should I wait before working out the sore part of my body again? Should I wait till my muscles are no longer sore, or is a week acceptable?

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  3. #2
    vojdancov is offline Second Set
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    Quote Originally Posted by sovereign View Post
    As I understand it having sore muscles the next day after lifting weights is normal. How long should I wait before working out the sore part of my body again? Should I wait till my muscles are no longer sore, or is a week acceptable?
    Give your body at least 2 full days of rest, meaning if you train your biceps on monday, you will train it again on thursday (tuesday and wednesday are the two full days of rest). If you're gonna workout in tuesday and/or wednesday don't hit the same muscle group.
    The soreness of your muscles isn't really a factor if they have fully recovered from the workout. Remember muscles grow when resting not while working out. Even when the soreness is gone your muscles are still recovering.

    There are different views on how much you should rest your muscles, some say at least 2 full days of rest, others say a whole week, I think that both are right to some point. Everyone is different so you should see what works best for you.

    I'd say give the muscle group that you worked at least 2 full days of rest.

  4. #3
    stinkfoot is offline In Orientation
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    If it's something that happens within a day of working out- do some light exercise (do a different exercise- e.g. if your legs hurt, do some walking, arms swimming, back, rowing...) on those muscles the next day, including stretching what's sore, followed by a recovery meal including 1-2 servings of protein (3-6 g) and 8-16 oz water. (A peanut butter sandwich or a serving of no-sugar added yoghurt is as good as anything else available)

    Most descriptions of rest periods I'm familiar with range between 24-96 hours, depending on the intensity of the workout and the fitness, lifestyle, and age of the individual. (Listen to the information your body is giving you, and go from there.)

    If stretching and a recovery meal isn't already part of your routine after resistance training, incorporate that into your workout. (That will help with soreness in the future, and help your muscles develop properly)

    If the onset of pain is delayed more than a day and/or increases in intensity over a couple of days, back off the intensity of of your workouts in the future, and do the light workout routine for a couple of days until the pain has stopped. (You over-did things)

    If your joints hurt, that's not normal, nor is it a case of overdoing it. Get help on your form from someone who knows what they're doing and have the joint checked out by your attending physician before resuming. (You can't get medical advice over the web, since health care professionals are ethically bound not to do so.)
    Last edited by stinkfoot; Jan. 15/08 at 09:38 AM.

  5. #4
    sovereign is offline Newb
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    Should I also avoid exercises that might move my muscles, but not fully work them out. As an example Saturday I worked on the chest press machine. Sunday my chest was sore but I did some lat pull downs, and bent over row. Which don't seem to directly work my chest. Would those exercises still cause strain? Should I look out for indirect strain?

    Thanks.

  6. #5
    zennode is offline Warming Up
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    A good wait to speed up the removal of the lactic acid in your muscles is to dampen a cloth with apple cider vinegar and place on the muscle. It helps. But it stinks.

  7. #6
    vojdancov is offline Second Set
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    Quote Originally Posted by sovereign View Post
    Would those exercises still cause strain? Should I look out for indirect strain?

    Thanks.
    NO AND NO. No need to worry about indirect strain,those exercises will cause minor strain, which won't hurt you at all.

  8. #7
    DEF
    DEF is offline Fourth Set
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    nice name, sovereign. Mass Effect?

  9. #8
    flyinfree is offline aDvansT iN duM
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    you should lay down until you are absolutely sure you have no discomfort at all anywhere ever.

    yepper!

    then get up, go directly to the gym and work out for 5-6 hours, every muscle in your body!!

    then, go home and lay down until you feel perfectly recovered, with zero discomfort.

    then resume your routine.

    oh soveirn one!

    FF'er

  10. #9
    vojdancov is offline Second Set
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    Quote Originally Posted by flyinfree View Post
    you should lay down until you are absolutely sure you have no discomfort at all anywhere ever.

    yepper!

    then get up, go directly to the gym and work out for 5-6 hours, every muscle in your body!!

    then, go home and lay down until you feel perfectly recovered, with zero discomfort.

    then resume your routine.

    oh soveirn one!

    FF'er


    That was a good one, funny

    Yeah.. when you think about it, walking, puts strain on your legs.. so no walking the next 2 days after you workout your legs.
    You'll need a wheelchair and someone to carry you

    And don't be lifiting them plates when you eat at home, you may put too much strain on your arms

  11. #10
    Curtis is offline First Set
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    Quote Originally Posted by DEF View Post
    nice name, sovereign. Mass Effect?
    Whats your gamertag?

  12. #11
    sovereign is offline Newb
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    Quote Originally Posted by vojdancov View Post
    NO AND NO. No need to worry about indirect strain,those exercises will cause minor strain, which won't hurt you at all.
    No, just trying to be in control of my life. My name reminds me of my path.

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