Weights - Frequency problems

scoii

I've just got back to doing some dumbell exercises after a few lazy months. The program says it should be done every other day.

I'm still incredibly tight in some muscle groups so not sure whether I should rest for longer or do my best and work through the pain. After 2 days rest u still can't walk down stairs as my quads are like rocks!

I know the recovery time will improve over the next few weeks but want to be as efficient as possible.

So: complete rest, work the muscles that feel good or push through?

jamesblood13

I'd take it slow. Eventually your body will adapt. I went to the gym on Tuesday and I can't straighten my arms now!

Another options is to alternate muscle groups. That way you can do legs one day, arms the next etc - that would give you the ultimate recovery time but allow you to keep training.

LivingtheLeanDream

Your body will get used to it, in the meantime perhaps just walk for the day you are really sore and try a different muscle group the day after, if you worked lower body, work upper body etc.

gethntysear

I do something similar to what others have suggested. I still workout every other day just different muscle groups. So an example of my workouts would be;

Monday: Arms, chest and Shoulders
Wednesday: Legs
Friday: Abs and core
Sunday: Circuit Training
Tuesday: Cardio (I added this as I push myself really hard at circuit so gives my muscles time to rest before heading back into arms).
Wednesday: The circuit starts again, you get the gist.

I am now at a point after nearly 3 months that I can do active rest days where I walk and Skateboard. Your resting period will improve, at the beginning there were some weeks where I was struggling just to walk after leg day let alone do any exercise. Don't push yourself too hard, listen to your body otherwise it will make you lol

Take your time and make sure you're not hammering smaller muscles to begin with, try working out larger muscle groups, it definitely helped me.

SideSteel

I know you already said this but it's worth repeating:

You'll adapt to this pretty quickly.

If it were me, I'd consider training as frequently as possible but I would just keep volume quite low. Start out with fewer sets and/or fewer reps than the program suggests for the first couple of weeks. Ramp up into it over a 2 week period and you'll be much better off in terms of how beat up you feel.

that's one method, anyway.

scoii

Thanks all. I stupidly followed a program designed for an all over workout, forgetting that it was probably designed for regular gym goers. Lots of compound exercises so not really suited to continuing whilst some muscle groups are very weak.

Second day of rest and stairs are still impossible. One arm is straightening so back on upper body tomorrow.