Weight Training... no ache?

jsandie76
jsandie76 Posts: 201 Member
in Fitness and Exercise
Hi all, I am curious.
I am using my gyms circuit machines (I know free weights are better but I have bad wrists and knees and I was told machines would be better until I strengthen the surrounding muscles) I have always heard that after doing a day of weight training you should wait at LEAST 48 hours before doing another, to allow for your muscles repairing. When I work out, if I can do 16 reps in my 2nd set then I up the weight next time. My question is... if I am not sore the next day am I really doing that much for my body? Can I do back to back weight training if there is no "ache"? Suggestions anyone?
Thanks!

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    soreness or lack thereof is not a reliable indicator of the effectiveness of a workout.

    bonus tip: the knock against machines is that they *don't* strengthen the surrounding muscles
  • Brando904
    Brando904 Posts: 11
    If you can easily do 16 reps then the problem is, you not going heavy enough. Try to keep it in the 8 - 12 rep range. If you can't maintain proper form then you going too heavy. Find that sweet spot and work your way up from there.
  • joshdann
    joshdann Posts: 618 Member
    lots of very reputable sources recommend even smaller sets than that. One of the most popular and effective routines is the 5x5 (and its many, many variants). By the last set of 5 you should really be struggling to do the last couple of reps.

    BTW, there are many machines that do work out supporting muscles. Learn the difference between isolation and compound exercises before deciding which machines (or free weights) you want to use. Good luck!
  • jarrettd
    jarrettd Posts: 872 Member
    Keep adding weight! I'd say by the time you are failing at less than 8 reps, your missing soreness will show itself. Oh, and you may be one of the "lucky" ones like me who do not get sore the day after, but the second day after!
  • joshdann
    joshdann Posts: 618 Member
    I'd like to add that my first time back in the gym in years yielded some incredible soreness. I way overdid it and had to adjust. Now that I've been going 3x per week for about a month I can leave the gym barely able to push the door open, but never get very sore the next day. On particularly intense days I will still have a little trouble using the intensely worked muscles normally the next day, but no soreness.
  • Cherimoose
    Cherimoose Posts: 5,210 Member
    I was told machines would be better until I strengthen the surrounding muscles)

    If your doctor told you that, i'd heed their advice - otherwise freeweights or cable machines are preferable. They work the stabilizer muscles better than machines with a single path of motion. Also, unless the machine fits you perfectly - which is rare - it will force you into an unnatural path of motion, and that can cause orthopedic problems - similar to riding a bike that doesn't fit you. If you must use a machine, ask a personal trainer (not another member or staff member) to check that the machine's settings fit you.

    As far as reps, i like around 8 to 14 for newer lifters, rather than fewer reps, because repetition improves "muscle memory", so you spend more time practicing the movement, using safer loads.
    With that said, if it's not challenging by 7 reps, consider adding more weight. The exception is if it's your first week doing the exercise.

    Getting back to your question - i don't think it's bad to work the same muscles 2 days in a row if the weight wasn't very heavy the first day and you don't feel anything the next day. Just take a day off after the 2nd workout.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    (I know free weights are better but I have bad wrists and knees and I was told machines would be better until I strengthen the surrounding muscles)

    Isn't that backwards? Without the mechanical guides, free weights generally use the surrounding muscles better than machines, thereby strengthening them sooner.
  • joshdann
    joshdann Posts: 618 Member
    maybe the doc prescribed some other form of PT for the bad knees and joints? IT does seem like lightweight free weights would be best... but I'm not a doctor.
  • jsandie76
    jsandie76 Posts: 201 Member
    Thanks everyone for your input! Just to clarify a few things.

    It was a personal trainer that told me to use the machines for the time being. We talked a lot about the belief that heavy lifting is the way to go. The trainer is only concerned with my ability of being able to handle the weights on my wrists and knees. At the moment I am unable to do lunges without my knees giving out. Squats are a challenge as well, just with my body weight. I am using free weights to strengthen my wrists and they are feeling better and I look forward to the time when I can handle the lifting. I do make sure the machine is set up properly for my body.

    Also when I am using the machines, and I am able to do 2 sets and the second set I am able to do 16 reps, the next time I do strength training, I raise the weight. Since starting with the machines about a month ago, I have increased my weights quite a bit. I think I will take the suggestion and start raising the weights until I am unable to do much more than 8 reps.
  • BonaFideUK
    BonaFideUK Posts: 313 Member
    Get some wrist straps if your wrists hurt. Machines in a static position can build muscles, but they wont build functional muscles. The world is not static and your CNS has learned to move your muscles in exactly one direction using a machine. So when you come to do anything that requires a lot of movement you might have difficulty because you have not built your stabilizing muscles. Its the reason why when people bench on a smith machine and then use a free weight bar bell they can barely get anywhere near their smith machine weight.
  • Katerina67
    Katerina67 Posts: 21
    It does not matter how many reps you do in your sets, it's important that you can barely make last 2. So if you do 16 reps and you are able to do more, than do more :) Next time you can increase the load.

    I usually have muscle soreness only when I start exercising after some break or when i try something new, after a while I don't suffer from muscle soreness anymore. Nevertheless even if I am not sore and I try to workout next day I usually don't perform well. There is a theory that if you give your muscles enough recovery time it helps to build up the strength, if you exercise your muscles through fatigue it helps the muscle's growth.
  • JNick77
    JNick77 Posts: 3,783 Member
    bonus tip: the knock against machines is that they *don't* strengthen the surrounding muscles

    Exactly. The machine does the support for you, which actually isn't great typically.

    If your doctor is a GP and not a Sport Medicine specialist, I would give little consideration to actual exercise tips he/she has. I've found over the years that GP's tend to know very little about actual exercise techniques and methods, they just know you should exercise basically. Sports Med doctors are a different story and tend to have a better idea.
  • jsandie76
    jsandie76 Posts: 201 Member
    BoneFida - What exactly are wrist straps? What do they do?

    I have previously stated that I have bad wrists and knees. I fractured my left wrist 7 years ago. At the time I didn't realize it was fractured and only went to see the doctor the day after, and it had already started to heal incorrectly. For years any time I have put pressure on it or did a lot of repetitive movement I would end up in a lot of pain and I would put it back in my brace for a week. Over the course of the last month or so I have been doing wall / counter push ups and my wrists have become stronger.

    Also, my knees dislocate at times of physical stress. Squats are very difficult and lunges are next to impossible without massive pain and the knees starting to give out.
  • DavPul
    DavPul Posts: 61,406 Member
    I'd advise against the wrist straps for right now. They'll inhibit your quays from getting stronger. Give them a chance. Sounds like you may also have weak hips but can't really say over the Internet. Possible for you to visit a physical therapist or trainer with rehab experience?

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