Sore muscle help please

Christiethorn1

I strength train (not heavy lifting) my lower body and upper body every other day and do cardio every day. Last friday I did lower body (squats, lunges, etc), saturday I did upper body and an hour on the treadmill walking/jogging. Yesterday I was going to do lower body again but my leg and butt muscles were still soooo sore. I am not new to exercising so its not because my muscles aren't accustomed. Am I giving them enough time in between to rest and recover?????

liftingbro

Well, you should try to give 48hrs between working the same muscle group and that's a minimum. Personally, I work each muscle group one time per week.

Instead of doing upper and lower body splits perhaps doing a Chest/Triceps, Back/Biceps, Shoulder/abs, and Legs on different days:

Monday- Chest Triceps
Tuesday- Back/Biceps
Wed- Rest
Thrusday- Shoulder/Abs
Friday- Legs

This way you get a week rest per muscle group but on those workout days you do ~9 sets per muscle group. Keep reps between 4-8 per set.

You may be over working by going every other day and not splitting groups.

moustache_flavored_lube

48 hours is enough recovery. Often times DOMS peaks the second day after a workout. Do a thorough warmup (at least 10 minutes ) followed by some dynamic stretching.. this should greatly reduce the doms.

If you feel sharp pain while training this isn't doms and you should stop immediately