Sore from Lifting

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.

honestly think the 4:1 carbs to protien ratio post workout does help a bit in recovery, even with weight training.

3x10 I always though was a common rule of thumb and then add weight when it gets too easy.

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 is

A lot people neglect there lower body now at my gym I notice.

High school was about chest, arms, shoulders, and abs. Nothing else matters

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.

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!

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.

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.

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!