Super achey muscles from my first Stronglifts 5x5 session...

kmab1985

Hi Everyone

Following my 'workout A' yesterday, I am super achey everywhere which was completely expected.

I was going to go to Bodypump today but think I best give it a miss.

Should I completely have a rest day today or would some light cardio help like crosstrainer or some walking on the treadmill?

peterjens

Give your body a well-deserved rest. Spend some time in a Jacuzzi if you can.

kmab1985

OK then, I'll give the gym a miss today :-) Thanks for replying.

To be honest I don't feel as energetic today so I was kinda thinking a rest would be best!

SezxyStef

I wouldn't totally rest today...maybe not bodypump but at least go for a walk.

It is expected that you be sore after lifting for the first time...but the best thing to do it move, drink lots of water and go lift tomorrow.

kmab1985

So would you got for a walk then on the treadmill?

jimmmer

Just get some quality movement in. Go out for a walk, enjoy the day. A stroll, nothing torturous...

Less is more.

Also, IMHO, if you're just starting a structure progressive lifting routine for the first time, doing something like bodypump on an off day will mess with your recovery and retard your gains.

kmab1985

Do you think I should quit Bodypump then? I love bodypump too but I also enjoyed doing the stronglifts workout yesterday..

Do I HAVE to do stronglifts 3 times a week for it to benefit me or could I could it twice a week because I also love Insanity too which is on a Thursday....

Could I maybe ditch the bodypump but still do Insanity on a Thursday?

kindrabbit

I think a walk is best when you're sore. It's gets your muscles moving so they dont seize up and prolong the soreness. I think physiologically there is a benefit in moving but I'm not sure on the science. I do know it works because I used to suffer terribly from doms. I used to train 3 days a week. Now I train 5 or 6 days a week with 3 heavy days and 3 easier days. I also include protein shakes to my routine as I have trouble eating enough protein and a good protein intake really helps repair muscles.

FitPhillygirl

As mentioned above, take a break and do something light today, such as walking. This is what I do on rest days.

RoxieDawn

I would walk and stretch those muscles several times today. I would not lift today or bodypump..

I feel your pain..some bcaa's would be in order for me and a massage as well...LOL

RoxieDawn

kmab1985 wrote: »

Do you think I should quit Bodypump then? I love bodypump too but I also enjoyed doing the stronglifts workout yesterday..

Do I HAVE to do stronglifts 3 times a week for it to benefit me or could I could it twice a week because I also love Insanity too which is on a Thursday....

Could I maybe ditch the bodypump but still do Insanity on a Thursday?

You are doing quite a load on your muscles. What are your goals? You lift 3 days a week and what is your workout? Upper body routine days, lower body routine days, full body routine days?? And what does the rest of your week look like?

I will put it this way, muscle start in the gym but are completed at rest... You need to make sure you throw in rest days..

kmab1985

Ah OK then....

Before Stronglifts my routine was this:

Monday: Run/Crosstrainer (5-6k)
Tues: Bodypump
Weds: Run/Crosstrainer (5-6k)
Thursday: Bodypump
Friday: Run/Crosstrainer (5-6k)

But then I joined these boards and discovered weight training etc so I booked some sessions with the Personal Trainer, got him to show me deadlifts, barbell rows etc (amongst other workouts), did more research on the internet, asked questions on here!, I already did squats etc in Bodypump then I discovered Stronglifts 5x5 which seemed like a good compund workout so I started it yesterday.

I was hoping my routine would look like this but seems I may be doing to much:

Monday: Stronglifts A or B
Tues: Bodypump
Weds: Stronglifts A or B
Thurs: Insanity
Friday: Stronglifts A or B

My goal is to lose weight/fat which I do with a calorie deficit and to look more leaner/get more stronger.

I used to enjoy cardio (i.e. running etc) but then it became boring and from doing bodypump twice a week I noticed a massive difference in my bodyshape and I've lost 10 inches since Jan from hips, bust and waist which is why I started to become more interested in weights as opposed to cardio....

Does this make sense?

lisalsd1

Soak in a hot tub with epsom salt. I lift first and then do some interval running on the same day. I don't have a dedicated cardio day anymore; I take a "real" rest day now instead. This has made a bigger difference overall for me.

callsitlikeiseeit

sounds normal. anytime i change what im doing, or increase by a significant amount, I am likely to be sore the next day.

kikichewie

For a while at least, I'd stick to walking or yoga on active rest days and have one full rest day per week. Then bump up the cardio intensity on active rest days when you feel ready. But I wouldn't do body pump w a heavy strength program at all.

SezxyStef

When I started SL 5x5 back in Sep of 2013 I just did SL until that next summer...I would sometimes do a HIIT workout but not often...you will find the heavier the lifts get the less you want to do other workouts like bodypump or insanity...you want you rest days, you need them.

Summer of 2014 I added in walking/biking....which was great and I enjoyed them but by that time I was strong and had lost most of my weight and had too much energy...

Now I am not saying not to do other workouts...just be aware there will come a time when you let them go with the chance you will bring them back in...later.

My workout now, after lifting for almost 2 years, is an intermediate program that doesn't take a long time so I add in a fair amount of accessory work and cardio.

LKArgh

kmab1985 wrote: »

Ah OK then....

Before Stronglifts my routine was this:

Monday: Run/Crosstrainer (5-6k)
Tues: Bodypump
Weds: Run/Crosstrainer (5-6k)
Thursday: Bodypump
Friday: Run/Crosstrainer (5-6k)

But then I joined these boards and discovered weight training etc so I booked some sessions with the Personal Trainer, got him to show me deadlifts, barbell rows etc (amongst other workouts), did more research on the internet, asked questions on here!, I already did squats etc in Bodypump then I discovered Stronglifts 5x5 which seemed like a good compund workout so I started it yesterday.

I was hoping my routine would look like this but seems I may be doing to much:

Monday: Stronglifts A or B
Tues: Bodypump
Weds: Stronglifts A or B
Thurs: Insanity
Friday: Stronglifts A or B

My goal is to lose weight/fat which I do with a calorie deficit and to look more leaner/get more stronger.

I used to enjoy cardio (i.e. running etc) but then it became boring and from doing bodypump twice a week I noticed a massive difference in my bodyshape and I've lost 10 inches since Jan from hips, bust and waist which is why I started to become more interested in weights as opposed to cardio....

Does this make sense?

Sorry, but I would have to say no I feel your pain, because I enjoy a lot fast-paced resistance circuit type classes, but the human body is not designed to do everything at the same time. If you are going to spend the next period getting seriously into lifting, then personality I would completely stop this type of workouts for now and look into something else for the off days. Walk, run, swim, dance, do yoga etc. Circuits with weights are not going to be suitable for rest days.

jimmmer

You're trying to sandwich too many things into a training week. You would need to have built significant work capacity to lift heavy 3x a week, do cardio-endurance/resistance (body pump/insanity) on off days.

Goals. Goals are important. Training schedules are put together to achieve specific goals. If mashing together 2 or 3 different training programmes was more optimal for achieving a goal, then why isn't it part of the original programme?

Basically, newbs who don't really understand programming shouldn't whack together a bunch of stuff and expect it to work. At best you'll end up overtrained, at worst injured. Massive volume can be handled, but it has to be worked up to. Also, just 'cause something can be done, doesn't make it more optimal.

kmab1985

Maybe its just physcological with me because I'm new to this lifting etc I keep thinking I need to do something HIIT which is why I was still going to do that class on a Thursday....

I'll just stick to the weights for now then, I'm getting married in August and really want to look and feel good! But finding the right balance at the minute for myself is proving to be difficult for me! Its like I want to do everything and I want to go gym everyday!

RoxieDawn

kmab1985 wrote: »

Ah OK then....

Before Stronglifts my routine was this:

Monday: Run/Crosstrainer (5-6k)
Tues: Bodypump
Weds: Run/Crosstrainer (5-6k)
Thursday: Bodypump
Friday: Run/Crosstrainer (5-6k)

But then I joined these boards and discovered weight training etc so I booked some sessions with the Personal Trainer, got him to show me deadlifts, barbell rows etc (amongst other workouts), did more research on the internet, asked questions on here!, I already did squats etc in Bodypump then I discovered Stronglifts 5x5 which seemed like a good compund workout so I started it yesterday.

I was hoping my routine would look like this but seems I may be doing to much:

Monday: Stronglifts A or B
Tues: Bodypump
Weds: Stronglifts A or B
Thurs: Insanity
Friday: Stronglifts A or B

My goal is to lose weight/fat which I do with a calorie deficit and to look more leaner/get more stronger.

I used to enjoy cardio (i.e. running etc) but then it became boring and from doing bodypump twice a week I noticed a massive difference in my bodyshape and I've lost 10 inches since Jan from hips, bust and waist which is why I started to become more interested in weights as opposed to cardio....

Does this make sense?

I would lift 3 days and do 2 days of something fat burning to help you loose fat while you are maintaining muscle mass through this "cut" you have started...

I personally agree @SezxyStef that you will want to do away with these as the lifting gets heavier. I actually say the bodypump and Insanity is a bit much on your body..

Concentrate on SL and throw in moderate/intense work fat burning HIIT.. You are taxing your muscles and overall body. Eventually I see burn out or inability to do all of this..

What about doing circuits for your cardio (this can include body weight/cardio machine of your choice).. all of this together... etc..?

IMO, can you throw in a rest day in the middle of the week and workout one day on the weekend? If you do not change it up...

ndj1979

jimmmer wrote: »

Just get some quality movement in. Go out for a walk, enjoy the day. A stroll, nothing torturous...

Less is more.

Also, IMHO, if you're just starting a structure progressive lifting routine for the first time, doing something like bodypump on an off day will mess with your recovery and retard your gains.

cosign

ndj1979

kmab1985 wrote: »

Do you think I should quit Bodypump then? I love bodypump too but I also enjoyed doing the stronglifts workout yesterday..

Do I HAVE to do stronglifts 3 times a week for it to benefit me or could I could it twice a week because I also love Insanity too which is on a Thursday....

Could I maybe ditch the bodypump but still do Insanity on a Thursday?

you should follow strong lifts exactly as the program is laid out.

you need to pick one program and stick to it …so either stay with body pump or strong lifts..but IMO you can't run both at the same time ….

marissafit06

The SL website states that you can do up to 3x45 minutes of cardio to supplement the program. He recommends not doing HIIT, jut steady state of your choice. I've added cardio to my workout either after lifting or on one of the 4 rest days. However, if just lifting makes you super achey I'm not sure that over tiring your muscles would do you any favors.

http://stronglifts.com/cardio-fat-loss-hiit-vs-long-duratio-cardio/

kmab1985

marissafit06 wrote: »

The SL website states that you can do up to 3x45 minutes of cardio to supplement the program. He recommends not doing HIIT, jut steady state of your choice. I've added cardio to my workout either after lifting or on one of the 4 rest days. However, if just lifting makes you super achey I'm not sure that over tiring your muscles would do you any favors.

http://stronglifts.com/cardio-fat-loss-hiit-vs-long-duratio-cardio/

Thanks, so once I get used to the SL workout could I maybe do some rowing/walking/cross trainer on the other days, I only work out Mon-Fri and on my lunch hour so the rest days in between the SL programme seem like a waste because I then have two rest days at the weekend anyway.

jimmmer

kmab1985 wrote: »

marissafit06 wrote: »

The SL website states that you can do up to 3x45 minutes of cardio to supplement the program. He recommends not doing HIIT, jut steady state of your choice. I've added cardio to my workout either after lifting or on one of the 4 rest days. However, if just lifting makes you super achey I'm not sure that over tiring your muscles would do you any favors.

http://stronglifts.com/cardio-fat-loss-hiit-vs-long-duratio-cardio/

Thanks, so once I get used to the SL workout could I maybe do some rowing/walking/cross trainer on the other days, I only work out Mon-Fri and on my lunch hour so the rest days in between the SL programme seem like a waste because I then have two rest days at the weekend anyway.

Keep lifting heavy - you'll come to understand!

Walking or an easy run (nothing that's going to tax recovery) is a good thing to start right now. It will flush blood into your tissues and waste products out whilst allowing you to maintain some gpp and help to build your recovery abilities.

Then you can make small tweaks to build your conditioning as you get deeper into the programme. Adaptation is the name of the game. Nothing more, nothing less. But changes need to be introduced one at a time and gradually, not all at once in a hotch potch....

SezxyStef

kmab1985 wrote: »

marissafit06 wrote: »

The SL website states that you can do up to 3x45 minutes of cardio to supplement the program. He recommends not doing HIIT, jut steady state of your choice. I've added cardio to my workout either after lifting or on one of the 4 rest days. However, if just lifting makes you super achey I'm not sure that over tiring your muscles would do you any favors.

http://stronglifts.com/cardio-fat-loss-hiit-vs-long-duratio-cardio/

Thanks, so once I get used to the SL workout could I maybe do some rowing/walking/cross trainer on the other days, I only work out Mon-Fri and on my lunch hour so the rest days in between the SL programme seem like a waste because I then have two rest days at the weekend anyway.

after 9 months of lifting I switched to 3x5 as workout A was taking up to 90mins including rest time between sets...when you are squatting 195lbs a 3-4min rest period is a good thing.

samhennings

kmab1985 wrote: »

marissafit06 wrote: »

The SL website states that you can do up to 3x45 minutes of cardio to supplement the program. He recommends not doing HIIT, jut steady state of your choice. I've added cardio to my workout either after lifting or on one of the 4 rest days. However, if just lifting makes you super achey I'm not sure that over tiring your muscles would do you any favors.

http://stronglifts.com/cardio-fat-loss-hiit-vs-long-duratio-cardio/

Thanks, so once I get used to the SL workout could I maybe do some rowing/walking/cross trainer on the other days, I only work out Mon-Fri and on my lunch hour so the rest days in between the SL programme seem like a waste because I then have two rest days at the weekend anyway.

The nature of 5x5 is that you dont get "used" to it.

It gets harder every time, makes you push harder everytime, which means the recovery days are very much needed!

I started in March, Ive gone from having the trembly legs after a workout to just being worn out after a workout. I dont ache these days (like I did the first few times) but I definitely feel like the fuel tank is half empty...

I am planning on starting C25K, but in all honesty I havent been brave enough to face it yet!

peterjens

kmab1985 wrote: »

Maybe its just physcological with me because I'm new to this lifting etc I keep thinking I need to do something HIIT which is why I was still going to do that class on a Thursday....

I'll just stick to the weights for now then, I'm getting married in August and really want to look and feel good! But finding the right balance at the minute for myself is proving to be difficult for me! Its like I want to do everything and I want to go gym everyday!

I used to be in the "anything worth doing is worth over-doing" mindset...until injuries plagued me. Then I couldn't do anything at all. My wife told me I'd be injury-free and healthier if I just sat on the couch.

You are stressing your body (in a good way) by lifting. But your body needs rest to repair the micro-tears in your muscles. Relax in a hot tub and plan out a portion of your wedding. Add a stretching routine to lengthen your muscles. Your body will love you for it.

kmab1985

I need to realise that rest days are important....I normally go gym everyday so the 'rest' days are hard for me haha! I only joined the gym in jan having never done anything before hand! I love working out and I never thought I'd hear myself say that ha! I just want to get the most out of my workouts seeing as though I inly have my lunch hour to do it in!