Why am I so sore from these light weights?

UpEarly

I usually lift (relatively) heavy weights. I go at a slow tempo and work through the entire range of motion. Typically, I do 2-3 sets of 10 with each exercise.

Yesterday, I did an up-tempo, low-weights, high-reps workout with 5, 8 and 10 pound dumbbells. It didn't feel overly tough while I was working out, but I am so SORE today. And it's not a bad 'ouch - I hurt myself sore'. It's the good kind of sore you get when you've worked something new.

Honestly, I was surprised to be so sore. I've been working everything (to failure) with much heavier weights. Why are the same muscles that normally lift so much more feeling so challenged by these little weights?

My question...is there something to be said about mixing training styles - doing heavy, slower workouts some days and lightweight, lots-of-reps workouts on other days?

Anyone have knowledge in this area? My curiosity is piqued!

twanthe1

Hi,

I am no expert but typically I find that longer intervals of days off and a lack of protein in my diet usually leads to sore muscles the day after a workout. I also try to limit my reps to 8 when working with heavier weights - light jogging before I stretch and lift also seems to help.

addisondisease

This is actually a common "trick" Person Trainers use to get people to sign up for contracts. Changing your work out style especially going from slow static lifting to dynamic lifting, causes your muscles to be used in a whole new fashion. Its similar to working out the first time all over again. PT's use this "trick" to make you think that their training methods got to you so much more sore that they must know better, So if you are a power-lifter they have you do split/romanian lifts, if you are a dyno lifter they have you do heavy and deep squats etc.

UpEarly

This is actually a common "trick" Person Trainers use to get people to sign up for contracts. Changing your work out style especially going from slow static lifting to dynamic lifting, causes your muscles to be used in a whole new fashion. Its similar to working out the first time all over again. PT's use this "trick" to make you think that their training methods got to you so much more sore that they must know better, So if you are a power-lifter they have you do split/romanian lifts, if you are a dyno lifter they have you do heavy and deep squats etc.

So, is there any benefit to mixing up these two weightlifting styles? Will I get better results from alternating heavy, low-reps and light, high-reps? I've seen so many posters saying that light weights and lots of reps are a big waste of time.

Oh... and for the record - I don't use a personal trainer. So, no tricks here! I just tried a new workout DVD I got for Christmas. :-)

erickirb

Most likely because you worked your muscles differently then they are use to. If you do this for a while you will no longer be sore either.

That being said you will get the most benefit from doing a combination of everything if overall fitness is your goal. If your goal it to get stronger, or gain muscle, or retain as much muscle as possible while losing, then doing the heavy weights only, will be better.

jennajava

The higher reps.

UpEarly

That being said you will get the most benefit from doing a combination of everything if overall fitness is your goal. If your goal it to get stronger, or gain muscle, or retain as much muscle as possible while losing, then doing the heavy weights only, will be better.

Overall fitness (with a focus on endurance) is my primary goal for the year.

irishdad74

you shocked your system with something different. you should see more gains if you hit a platteau because of doing it differently.

bzmom

I know what you are asking but dont know the answer try asking this guy on this post he says dont ask for a personal plan but feel free to ask quiestions and he is a personal trainer maybe he can help:flowerforyou:

http://www.myfitnesspal.com/topics/show/310543-the-no-bs-exercise-instruction-thread

hpsnickers1

This is actually a common "trick" Person Trainers use to get people to sign up for contracts. Changing your work out style especially going from slow static lifting to dynamic lifting, causes your muscles to be used in a whole new fashion. Its similar to working out the first time all over again. PT's use this "trick" to make you think that their training methods got to you so much more sore that they must know better, So if you are a power-lifter they have you do split/romanian lifts, if you are a dyno lifter they have you do heavy and deep squats etc.

Why am I not surprised at this? They should get together with the prescription drug companies and the FDA.

HolleeERL

Here's a different perspective...I do endurance running. I can run 10 miles and my legs don't hurt. But when I do some sprinting, you bet my legs are terribly sore afterwards. I think it has to do with the quicker movement and the rate at which lactic acid builds up.

Kimsied

I believe you tend to get sore muscles from whatever you are not use to, so perhaps you were doing different exercises than you do with the heavier weights? Also, I have read that the eccentric phase of an exercises (lowering as opposed to lifting, i.e. going down the stairs not up, lowering the weight in a curl not raising, etc) tends to cause more soreness. Perhaps the technique or exercises are emphasizing that phase more, or you are in that phase more due to the increased reps. I don't know whether you can take it as a sign it is more effective than your other workouts, just using your muscles differently in some way.

Jesung

It's probably from the increased volume.
Stick with heavy weights for low reps (~5). Soreness is not a direct indicator of progress, the weight on the bar is.

addisondisease

This is actually a common "trick" Person Trainers use to get people to sign up for contracts. Changing your work out style especially going from slow static lifting to dynamic lifting, causes your muscles to be used in a whole new fashion. Its similar to working out the first time all over again. PT's use this "trick" to make you think that their training methods got to you so much more sore that they must know better, So if you are a power-lifter they have you do split/romanian lifts, if you are a dyno lifter they have you do heavy and deep squats etc.

So, is there any benefit to mixing up these two weightlifting styles? Will I get better results from alternating heavy, low-reps and light, high-reps? I've seen so many posters saying that light weights and lots of reps are a big waste of time.

Oh... and for the record - I don't use a personal trainer. So, no tricks here! I just tried a new workout DVD I got for Christmas. :-)

The is a huge benefit to mixing your lifting styles, but not as frequent as some are led to believe. I think its P90X that advertises "muscle confusion". This is essentially what you've done in changing lifting styles. Yet some how people got the idea that we should be changing styles every week. Play around with it, figure out what works with you, about every 2-3 months i personally change things up.

That drastic soreness is a way for you to tell where you are weak. You are strong in moving the weight in a nice controlled fashion. Yet it sounds like your ability to explosively move weight is lacking. I would spend a few weeks, working on the more dynamic lifts at about 40% - 50% of your max. Try to perform snatches, clean & jerks, thrusters, ect. This will improve your ability to push weight at a faster pace, so when you go back to your normal lifting style you will not only be stronger, but you'll be able to notice when you try to lift your max your body will be faster to respond.

addisondisease

It's probably from the increased volume.
Stick with heavy weights for low reps (~5). Soreness is not a direct indicator of progress, the weight on the bar is.

Except we have no idea what his goals are, what if he just wants to play sports, how are 5 heavy reps going to help someone who wants to play for hours at a time?

MaximalLife

I usually lift (relatively) heavy weights. I go at a slow tempo and work through the entire range of motion. Typically, I do 2-3 sets of 10 with each exercise.

Yesterday, I did an up-tempo, low-weights, high-reps workout with 5, 8 and 10 pound dumbbells. It didn't feel overly tough while I was working out, but I am so SORE today. And it's not a bad 'ouch - I hurt myself sore'. It's the good kind of sore you get when you've worked something new.

Honestly, I was surprised to be so sore. I've been working everything (to failure) with much heavier weights. Why are the same muscles that normally lift so much more feeling so challenged by these little weights?

My question...is there something to be said about mixing training styles - doing heavy, slower workouts some days and lightweight, lots-of-reps workouts on other days?

Anyone have knowledge in this area? My curiosity is piqued!

It's easy.

You worked your muscles in a way they were not used to being worked.
That's good!

I change my resistance program every 2 weeks, and I am always sore after every workout. Not painfully sore but just enough to feel it.

I LOVE THAT FEELING!

Jesung

This is actually a common "trick" Person Trainers use to get people to sign up for contracts. Changing your work out style especially going from slow static lifting to dynamic lifting, causes your muscles to be used in a whole new fashion. Its similar to working out the first time all over again. PT's use this "trick" to make you think that their training methods got to you so much more sore that they must know better, So if you are a power-lifter they have you do split/romanian lifts, if you are a dyno lifter they have you do heavy and deep squats etc.

So, is there any benefit to mixing up these two weightlifting styles? Will I get better results from alternating heavy, low-reps and light, high-reps? I've seen so many posters saying that light weights and lots of reps are a big waste of time.

Oh... and for the record - I don't use a personal trainer. So, no tricks here! I just tried a new workout DVD I got for Christmas. :-)

The is a huge benefit to mixing your lifting styles, but not as frequent as some are led to believe. I think its P90X that advertises "muscle confusion". This is essentially what you've done in changing lifting styles. Yet some how people got the idea that we should be changing styles every week. Play around with it, figure out what works with you, about every 2-3 months i personally change things up.

That drastic soreness is a way for you to tell where you are weak. You are strong in moving the weight in a nice controlled fashion. Yet it sounds like your ability to explosively move weight is lacking. I would spend a few weeks, working on the more dynamic lifts at about 40% - 50% of your max. Try to perform snatches, clean & jerks, thrusters, ect. This will improve your ability to push weight at a faster pace, so when you go back to your normal lifting style you will not only be stronger, but you'll be able to notice when you try to lift your max your body will be faster to respond.

Assuming you're doing a program like Starting Strength, I would stick to whatever routine you're on right now and don't change things until you start to plateau. Once you start to plateau and have trouble recovering, you can
If you're not on Starting Strength and your lifts are not at an intermediate level, I'd suggest you do Starting Strength
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Jesung

It's probably from the increased volume.
Stick with heavy weights for low reps (~5). Soreness is not a direct indicator of progress, the weight on the bar is.

Except we have no idea what his goals are, what if he just wants to play sports, how are 5 heavy reps going to help someone who wants to play for hours at a time?

Unless the OP is already an advanced lifter, increased strength will carry over to pretty much any sport.

UpEarly

Except we have no idea what his goals are, what if he just wants to play sports, how are 5 heavy reps going to help someone who wants to play for hours at a time?

Actually... that should be 'her goals'! Lord... I hope I don't look like a dude. :-)

carrie_eggo

Just throwing this in....for what it's worth. Some reading material: http://www.bodybuilding.com/fun/bbinfo.php?page=Periodization

:flowerforyou:

addisondisease

It's probably from the increased volume.
Stick with heavy weights for low reps (~5). Soreness is not a direct indicator of progress, the weight on the bar is.

Except we have no idea what his goals are, what if he just wants to play sports, how are 5 heavy reps going to help someone who wants to play for hours at a time?

Unless the OP is already an advanced lifter, increased strength will carry over to pretty much any sport.

This just goes to show we know very little of her current state, who knows maybe she's pulling 315's and pushing 265's for reps.

OP can we get the following, i'm more just interested at this point.
Height:
Weight:
Body Fat %:
Bench:
OHP:
Squat:
DL:

All raw of course

butterfly10398

It is actually a good sign be in pain the day after a work out... it means you are actually working your muscles.... And toning up! I work out with a trainer periodically so I know a little about working out. :-)

addisondisease

It is actually a good sign be in pain the day after a work out... it means you are actually working your muscles.... And toning up! I work out with a trainer periodically so I know a little about working out. :-)

HAHA! you seem to know very little about working out seeing as you used the term "tone". Toning is a myth, look it up, it is impossible to "tone" a muscle. I seriously hope your trainer isn't helping you "tone" up.

Thanks for the laugh though.

UpEarly

OP can we get the following, i'm more just interested at this point.
Height:
Weight:
Body Fat %:
Bench:
OHP:
Squat:
DL:

All raw of course

Eeeek - that's getting pretty personal. I actually did a fitness test at the university where I work, so I have these numbers on hand, so what the heck...

Edit... actually, I just chickened out about sharing and took my numbers down.

TrainingWithTonya

It's because you are using different types of muscle fibers. While you've probably built a good amount of the fibers that are primarily recruited for heavy lifting, you hardly ever use the endurance type fibers while doing heavy weight lifting (unless you go for reps), so the low weight, high rep routine hit more of those endurance type fibers. I highly recommend a combination of training types for most people, unless you are specifically trying to train for a sport or competition, then a combination will be the best for overall fitness. Like a day of weight training that is heavy weight/low reps, a day of weight training that is light weight/high reps, and a day of weight training that is moderate with both weight and reps, each week to be the most well rounded. Plus cardio of course. LOL For someone who is training for strength, I focus their weight, sets, and reps on low reps and heavy weight and adjust the exercises based on the type of strength they want. For hypertrophy, I go with moderate weight and reps. And for endurance, I go with low weight and high reps.

addisondisease

OP can we get the following, i'm more just interested at this point.
Height:
Weight:
Body Fat %:
Bench:
OHP:
Squat:
DL:

All raw of course

Eeeek - that's getting pretty personal. I actually did a fitness test at the university where I work, so I have these numbers on hand, so what the heck...

x'x"
xxx
Around xxxxx%
Bench: xxx
OHP: xxx
Squat: xxx
Deadlift: xxx

You are basically right where my wife is at, except she is still trying to get her dead-lift form. If you goal is to keep getting stronger, keep lifting heavy till you hit your platues. If you goal is to play sports for hours keep lifting heavy for a few months and make a switch to Dyno lifts.

OT love your profile pic, is that mountain climbable?

DannyMussels

Most likely because you worked your muscles differently then they are use to.

This.

Even after i go bowling or something like that, parts of my legs get sore that never really get used (hey, I like to get low)

I switch my routine up monthly, and that first week, I'm always sore somewhere.

Jesung

OP can we get the following, i'm more just interested at this point.
Height:
Weight:
Body Fat %:
Bench:
OHP:
Squat:
DL:

All raw of course

Eeeek - that's getting pretty personal. I actually did a fitness test at the university where I work, so I have these numbers on hand, so what the heck...

Edit... actually, I just chickened out about sharing and took my numbers down.

Those were some respectable numbers. Don't think you have anything to be ashamed of. Maybe the body fat % wasn't necessary lol
I'd say keep doing whatever you're doing until you plateau and add in olympic lifts like (power) cleans and snatches to add explosiveness.

addisondisease

BF% is relevant, but the rest of your statement is sound.

Jesung

Yeah I meant that UpEarly might not feel comfortable sharing and we can still give her solid advice without knowing it, not that it's a useless metric.

heybales

It's because you are using different types of muscle fibers. While you've probably built a good amount of the fibers that are primarily recruited for heavy lifting, you hardly ever use the endurance type fibers while doing heavy weight lifting (unless you go for reps), so the low weight, high rep routine hit more of those endurance type fibers. I highly recommend a combination of training types for most people, unless you are specifically trying to train for a sport or competition, then a combination will be the best for overall fitness. Like a day of weight training that is heavy weight/low reps, a day of weight training that is light weight/high reps, and a day of weight training that is moderate with both weight and reps, each week to be the most well rounded. Plus cardio of course. LOL For someone who is training for strength, I focus their weight, sets, and reps on low reps and heavy weight and adjust the exercises based on the type of strength they want. For hypertrophy, I go with moderate weight and reps. And for endurance, I go with low weight and high reps.

^^^ This.

And since you said endurance was the goal, you are interested in using the slow twitch muscle fibers, which will benefit more from light weight extended reps. Still want it tough by end of 3rd set though.

But if you require explosive nature in that endurance (sprint past some one, power to top of hill on bike, ect), then throwing in the heavy power with few reps would still be of benefit.

So could even mix up what muscles get what. Need endurance in the legs, but better shape in the upper body? Don't have to do 3x10 on all the muscles.