Sore from Lifting
Replies
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Take a magnesium supplement?
When I was working out 4-6 days a week I found that it really depleted my magnesium levels which contributed to muscle soreness and slower recovery. It can also cause those eye twitches and charlie horse leg cramps. I used epsom salt baths 2-4 times a week and a low dose supplement daily. Apparently your blood robs it from your muscles so its rare for it to show on bloodwork as a deficiency. The foam roller is good advice too.0 -
Barbell Curls & Military Press are 3x10 at 37 pounds
Dead lift, Squat and Bench Press are 3x10 at 42 pounds
I question those weight numbers myself like free weight with those numbers. impossible.
Clarification need? And we all start somewhere I knew guys in high school who could not bench the 45 pound bar. Lets just say they go made fun of a lot but some job football so that helped.0 -
honestly think the 4:1 carbs to protien ratio post workout does help a bit in recovery, even with weight training.0
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Barbell Curls & Military Press are 3x10 at 37 pounds
Dead lift, Squat and Bench Press are 3x10 at 42 pounds
I'm also a little confused by these numbers. Are you not using an olympic bar yet (which is 45 lbs)? Or are these weights in addition to the 45 lb bar?
And dead lift really takes it out of me -- I think you're doing WAAAAAY too much of that. 3 sets of 10 reps of DEADLIFT. There is a reason why Starting Strength (and I believe Stronglifts) only has it as a 1x5 after warm up rounds. And only puts it with press and squats.
I'd also be worried about form on your squats and deadlift if you're so consistently sore for so long.0 -
3x10 I always though was a common rule of thumb and then add weight when it gets too easy.0
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3x10 I always though was a common rule of thumb and then add weight when it gets too easy.
Even with deadlift? I can't imagine doing that many reps unless I really brought the weight down. And I'm definitely the most sore from deadlifts.0 -
Hey folks!
Yes, my numbers are low. I'm working on that.
Here is what I/we use.
http://www.academy.com/shop/pdp/cap-barbell-160-lb-boxed-weight-set/pid-127305?N=117009183
It's a 12lb barbell, and I add the other weights to the end to get my total number.
ETA: It's not an Olympic bar.
I/we do these workouts in my living room or outside when we're at his place.
We want to get benches so we can go down all the way on our bench presses...
Progress is better than nothing.0 -
3x10 I always though was a common rule of thumb and then add weight when it gets too easy.
Even with deadlift? I can't imagine doing that many reps unless I really brought the weight down. And I'm definitely the most sore from deadlifts.
progressive overload. I used to lift that way in high school. Also never did dead lift in high either and rarely squatted. It was all upper front body not even back. That one of my rationalization for tearing my muscle.0 -
Hey folks!
Yes, my numbers are low. I'm working on that.
Here is what I/we use.
http://www.academy.com/shop/pdp/cap-barbell-160-lb-boxed-weight-set/pid-127305?N=117009183
It's a 12lb barbell, and I add the other weights to the end to get my total number.
ETA: It's not an Olympic bar.
I/we do these workouts in my living room or outside when we're at his place.
We want to get benches so we can go down all the way on our bench presses...
Progress is better than nothing.
Yes it is0 -
3x10 I always though was a common rule of thumb and then add weight when it gets too easy.
it's a completely arbitrary set of lifting.
Lift for your goals- not because someone said 10 was the magic number.
I almost never do more than 5 reps.
I just. I can't.It was all upper front body not even back.
really?
that never struck you as odd??0 -
A lot people neglect there lower body now at my gym I notice.
High school was about chest, arms, shoulders, and abs. Nothing else matters0 -
I guess I've been doing it less time than I'd assumed.
We'd fiddled with the weight lifting in the past, but these are the dates I've done it since we got back to it:
June 12, 2014
June 14, 2014
June 17, 2014
June 20, 2014
June 26, 2014
July 3, 2014
July 8, 2014
July 15, 20140 -
It's NEVER LEGS DAY!
OP - Progression is important, but you still haven't answered my question.
Have you progressed? We know where you are at now, at what weight did you start and how long ago?0 -
3 or 4 days is normal for muscle pain, it is GOOD pain. It will go away after a few consistent workouts of that particular body part. Then it will be a thing of the past. If you take time off then go back to working out like you said you took a couple weeks, guess what, you have to start all over with the pain. Do not skip your work out days because your muscles are sore. Push through it, or go light. If you work out 3 times a week like you said you plan to, then after 2 weeks you should not get that any longer, instead you will feel good. You have to push through that break in period, I know you get really sore, maybe hard to stand up from sitting or to walk without looking like a goofball. Again, to not skip your workout days because you are sore from a previous workout. Your muscle soreness is telling you that you got a good workout.0
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3 or 4 days is normal for muscle pain, it is GOOD pain. It will go away after a few consistent workouts of that particular body part. Then it will be a thing of the past. If you take time off then go back to working out like you said you took a couple weeks, guess what, you have to start all over with the pain. Do not skip your work out days because your muscles are sore. Push through it, or go light. If you work out 3 times a week like you said you plan to, then after 2 weeks you should not get that any longer, instead you will feel good. You have to push through that break in period, I know you get really sore, maybe hard to stand up from sitting or to walk without looking like a goofball. Again, do not skip your workout days because you are sore from a previous workout. Your muscle soreness is telling you that you got a good workout.0
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It's NEVER LEGS DAY!
OP - Progression is important, but you still haven't answered my question.
Have you progressed? We know where you are at now, at what weight did you start and how long ago?
Ok... I had to go to a meeting, but I'm back now. Hang with me, I know for the first several workouts I didn't know the weight of the bar so the info in my journal is slightly off.
It's all in there so you could pull the exercise journal for June and July. Basically I had stuff logged in at 25lb that I found out later was actually 32 lb.
I'll be back with it.0 -
DOMS - Delayed Onset Muscle Soreness. Usually the second day is the worst, for the pain. This is completely normal.
Maybe you can reconfigure your lifting schedule to allow more time inbetween lifting? Or work different muscle groups, so legs on Tuesday, Arms on thursday, or something?
Back in the day when I worked out solo in a gym I rotated and it helped. I did arms one day, legs the next, and cardio and abs at every visit. They taught me that at an all women's gym, and it proved to be very effective. I only used machines, though.
Now I'm lifting with a barbell with my boyfriend. In each session we do 3X10 Barbell Curls, Military/Overhead Press, Deadlift, Bench Press and the Squat.
I like the idea and the feelings you get from lifting like this, but holy jacked up moly it is hard/hurts/ouch!
You do that routine every time?
1. Drop the barbell curls. That's such a bro thing. As a newbie, you really have no use for them.
2. Even if you're doing a full body routine, you're doing too many big lifts, too many times a week. What program are you following? If you're not following a program, there's your problem. Get on a program and stick with it.
3. You're not recovering - no wonder you're sore. See point 2.
4. Drink the protein. Eat the protein. Protein does not make you gain weight, excess calories does.
Agreed!0 -
Ok...
This is what I have done.
June 12, 2014
Thruster 4x6 at 32lb
Barbell Row 3x20 at 32lb
Bench Press 3x20 at 32lb
June 14, 2014
Thruster 3x6 at 32lb
Barbell Row 3x20 at 32lb
Bench Press 3x13 at 32lb
June 17, 2014
Bench 3x10 at 32lb
Squat 3x10 at 32lb
Military Press 3x10 at 32lb
Barbell Curl 3x10 at 32lb
Deadlift 3x10 at 32lb
June 20, 2014
Bench 2x10 at 32lb
Military Press 2x10 at 32lb
Barbell Curl 2x10 at 32lb
Deadlift 2x10 at 32lb
June 26, 2014
Curl 3x10 at 32lb
Military Press 3x10 at 32lb
Deadlift 3x10 at 37lb
Squat 3x10 at 37 lb
Bench 3x10 at 37 lb
Dumbell Row 3x10 at 8lb each
Dumbell Fly 3x3 at 8lb each
Lateral Raise 3x10 at 8lb each
July 3, 2014
Curl 3x10 at 32lb
Military Press 3x10 at 32lb
Deadlift 3x10 at 37lb
Squat 3x10 at 37 lb
Bench 3x10 at 37 lb
Dumbell Row 3x10 at 8lb each
Dumbell Fly 3x10 at 8lb each
Lateral Raise 3x10 at 8lb each
July 8, 2014
Curl 3x10 at 37lb
Military Press 3x10 at 37lb
Deadlift 3x10 at 42lb
Squat 3x10 at 42 lb
Bench 3x10 at 42 lb
Dumbell Row 3x10 at 8lb each
Dumbell Fly 3x10 at 8lb each
Lateral Raise 3x10 at 8lb each
July 15, 2014
Curl 3x10 at 37lb
Military Press 3x10 at 37lb
Deadlift 3x10 at 42lb
Squat 3x10 at 42 lb
Bench 3x10 at 42 lb0 -
I'd say that there is progression, but it's slow. I'd speed up the progression personally. Increase the weight until you begin to fail, try that at a 5# per workout rate.
So next time you squat or deadlift, assuming your form is good, do 52# Then 57# next time you do that lift, #62, #67 etc. Until you hit the point where you can't do it. Then take a little weight off and work back up.
Personally, and others might view it different, but i'd dump the 3x10, and opt for something like Stronglifts' 5x5, or do a mix of high lows, with stripper sets. Which is essentially, work up to your 1 rep max, do that 1 rep, take weight off and do a set of 5 reps, then remove more weight and do a set of 10, then take off more weight and do a set to muscle failure, then have someone help you cheat out a few last reps.
I think, and not knowing you of course, but your weights are overly conservative (low) unless you're recovering from a physical trauma.0 -
That's what I'm trying to do, is add five pounds per workout until I can't.
That's what the Strong Lifts site recommended.
Fortunately for me my lovely boyfriend forgot to pack the weights this morning, so I get an out of jail free card today.
I'll try to turn up the heat Saturday night.
I gotta work my 2nd job all damn day, than drive an hour.
But we should have time to lift before the sun goes down.
Honestly, if I'm this hurt after a small progression, a big progression is quite scary.0 -
Honestly, if I'm this hurt after a small progression, a big progression is quite scary.
That's what I'm worried about Asa. I know you and I are of similar size, and I started out my squats at 75 and could keep increasing at 5 lbs until about 130. My deadlifts at 120 and started to slow it down at 150. My presses/bench are still pretty weak, though I started the bare bar at 45 with both.
And I don't think I'm a particularly strong woman by any means. So, since you're so sore from much lighter weights, I'm worried that your form is off or you've injured yourself somewhere and are mistaking that pain for soreness.0 -
That's what I'm trying to do, is add five pounds per workout until I can't.
That's what the Strong Lifts site recommended.
Fortunately for me my lovely boyfriend forgot to pack the weights this morning, so I get an out of jail free card today.
I'll try to turn up the heat Saturday night.
I gotta work my 2nd job all damn day, than drive an hour.
But we should have time to lift before the sun goes down.
Honestly, if I'm this hurt after a small progression, a big progression is quite scary.
You used Stronglifts for progression advice but they also call for 5x5, are you sure you want to do 10+ reps? Are you fatiguing and compromising form and causing pain?
Linear progression at 10+ reps doesn't sound like a good plan for you based on what you are describing.0 -
How do you know your form is on point?
I wonder if Lindsey isn't on to something.0 -
Are you experiencing muscle soreness or actual pain? There is a big difference.
If it is actual pain because you're lifting wrong and injuring yourself, then you need to take a break and study proper form for the lifts that are causing injury.
If it's actual soreness, and the soreness is so incredibly bad that you can't function, then skip the lifts and take an extra day or two off. I know a lot of people are telling you to push through it, but I'm of the belief that you need to listen to your body. There are times when you need to suck it up and push through the soreness; this does not seem like one of them.
I looked at the routine you posted. It's too much for a beginner. You're doing bench, squat, deadlift, pressing... Those alone will kill a beginner. Then you're adding accessory exercises. It's no wonder you feel like crap.0 -
I have a Dr.Ho muscle therapy system. Yes..basically shocks that act like a massage.
OMG it feels SOOOOO good on sore/pulled muscles. Best investment ever. I dont know if it actually makes the pain go away any faster...but it feels good. I also continue to do light exercise and lots of stretching. I find if I stay sitting...it makes it worse and last longer.
Also - Advil.0 -
DAW MY BOYFRIEND BOUGHT ME A FOAM ROLLER FOR MY IT BAND! Daw... that's just the sweetest damn thing EVER! Sry for caps! How sweet is that?0
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Hi Asa,
I'm new to MFP but not new to lifting. (I'm female, mid-40s, and have lifted on and off for over 20 years.) Things that have helped me with soreness have already been mentioned by others, but thought I'd put my two cents in for what has helped me the most:
1. Following a program. Right now it's New Rules of Lifting for Women, but in the past it has been many other popular programs, and also individualized ones created by my personal trainer at the time. Having a reputable program makes all the difference. Please try it! I agree with the general consensus here, that you are doing too much, of everything -- reps, sets, exercises. And yes, ditch the curls. No need for them if you are doing compound chest and back exercises.
2. Eating enough protein, especially getting some in the first hour after lifting. I seriously didn't believe this for years, the part about refueling soon after lifting. It seemed like some kind of hocus-pocus that I freely ignored because it was inconvenient. But holy moly, does it ever help. I was so wrong, and now I'm a believer. I also take BCAA's post-lifting sometimes, when I remember. I think they help too, but that's a recent thing for me, so I'm not positive.
3. "Flushing" my muscles by doing some cardio in between lifting seems to help, especially when I feel particularly stiff.
4. Hot epsom baths, getting deep tissue massage, using my at-home electric stim machine on particularly sore muscles, icing muscles... all things I rely on when I'm extra sore. But it's not every workout, it's more when I change things up and wake up some dormant muscle fibers. They wake up screaming!
FYI I do 5 min. of walking on treadmill/elliptical before lifting, and I stretch for about 5 minutes after I lift. I don't know if these things help with soreness, because I've always done them, just part of my habit.
The amount of pain you are describing is concerning, and I suspect it is due to the program you are following, but it's hard to tell. Of the things above that I listed, having a reputable program to follow is the most important, and none of the other things will help if you are over-training or injured. No disrespect to your boyfriend, but I think you are doing too many exercises, at too many reps/sets per workout.
Yay that your boyfriend bought you a foam roller! Have fun with it. I have one that I always forget to use, so that's probably my bad.
Good luck!0 -
I finally got a chance to use the foam roller after sword practice tonight. It did hurt, but I feel so much better after just a couple minutes rolling around on the thing. This is the start of a very long term, very masochistic relationship. If you have muscle issues, always getting hurt or pulling them please buy yourself this wonderful torture device.0
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I think I even slept better last night. I usually come out of Mondays very upset from feeling overworked and exhausted. That's the day I work all day, than sword class, then cooking, then cleaning, and it's lately been feeling like too much, sore and a terrible way to start the week. I slept like a baby with no muscle relaxers or chamomile tea! And I actually feel good today! Not dreading the evenings festivities or the many, many hours before I can rest again. I love the foam roller! It's my new friend ((hugs)).0
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We also took a week off... not on purpose, just because he kept forgetting the weights.
1 week off + foam roller = I feel so much better0
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