Muscle pain post workouts

BodyTemple23
BodyTemple23 Posts: 90 Member
in Health and Weight Loss
Hello Experts,

Lately, I have been experiencing muscle pain that feels different than muscle soreness or injury where you know you pulled something. The muscles throb and hurt like they are their own living organisms. That's a weird description, but I thought I would ask here to see if it resonates with anyone who is into strength training.

I consider myself a beginner but may be transitioning to an intermediate level. So it's not like I'm overdoing anything.

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,838 Member
    Evidently, you are overdoing something.

    Which exercises, which muscles? When was the last time you did a deload?

    You may well benefit from different exercise(s) for a little while, or a full cycle, or take a deload week.
  • BodyTemple23
    BodyTemple23 Posts: 90 Member
    @Retroguy2000 It's deltoids and upper back. Maybe even triceps.

    I'm not overdoing it because I have low upper-body strength. I lift 7.5 pounds each for deltoids and 10 for shoulder presses. I do 20 pounds if free weights or 40 pounds when doing on a machine for triceps.

    I exercise each muscle group once a week.

    I will take a week off for the upper body and see how I feel. Or try different exercises as you suggested. Thanks
  • Retroguy2000
    Retroguy2000 Posts: 1,838 Member
    @BodyTemple23 Well, overdoing it is relative to where you are.

    It could also be a form issue. Different people may get elbow or shoulder flare-ups from the same exercises, and maybe changing grip type or width helps, or maybe choosing another exercise is better.

    Whatever it is, your body is telling you something, so you should listen to it.

    Dead hangs are very good for shoulder health. As per the research and book by Dr. Kirsch, and I swear by it too from when I've felt impingements.
  • BodyTemple23
    BodyTemple23 Posts: 90 Member
    "Whatever it is, your body is telling you something, so you should listen to it."

    Yas!! Love that! @Retroguy2000

    I'm trying not to exacerbate the current condition. I will modify it and see how I feel. Maybe focus on the lower body more this coming week. Thank you!!

    I was just curious to learn from the sensations I described. Did anyone else experience something similar? And what might it be?
  • nossmf
    nossmf Posts: 11,527 Member
    "Good" discomfort following lifting should usually be of the type where the muscle is just sore enough for you to be aware it exists. Pain of the type which limits movement, prevents relaxation, or is just plain "pain" is not good.

    It could be a sign of overdoing it in the gym, or needing to change up movements/grips/set & rep schedule, etc. It could also be a sign of a nutritional deficiency, if you are not eating enough protein or getting a good balance of minerals. Trying to lift while simultaneously trying to lose weight quickly (with severe calorie restriction) can also be an issue.

    Take a look not only at @Retroguy2000 suggestions, but also at your regular food intake. Are you getting enough protein (at least 0.7g/lb of BW)? How deep of a calorie cut are you trying to do each day? Are you getting a variety of fruits/veggies for all the vitamins/minerals they contain?
  • BodyTemple23
    BodyTemple23 Posts: 90 Member
    edited November 11
    Thank you, both! Much appreciate your insights!

    I'm slowly adding calories back. My RMR was low at just 978, and I was eating around 1400 calories most days. Now, I'm upping it by 200-300 calories to repair my metabolism first. I also take a bunch of supplements. With that, I can add a variety of foods, including fruits, that I was keeping low.

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