Speaking of Lifting.....

Tandi_S
Tandi_S Posts: 439 Member
in Fitness and Exercise
A friend and I started doing some lifting yesterday and we plan on making it part of our routine 2-3 times/week. Yesterday most of our exercises were arm/chest and a little back. Being that we just started, I thought I wasn't overdoing it yesterday but since I have not really lifted in a looooong time I am a little tender today. Not painfully sore, just muscles still feel fatigued and there's some stiffness there. What, if anything, would be the best thing to do with these muscles today? No lifting, of course, but stretching? Then tomorrow, would it be wise to hit them again with the lifting or rest them?

I have been keeping my eye on the "New Rules of Lifting" book, but haven't purchased yet....

Any insight would be greatly appreciated....I feel like I should have brought my bio-freeze to work.... :tongue:

Replies

  • salxtai
    salxtai Posts: 341 Member
    A friend and I started doing some lifting yesterday and we plan on making it part of our routine 2-3 times/week. Yesterday most of our exercises were arm/chest and a little back. Being that we just started, I thought I wasn't overdoing it yesterday but since I have not really lifted in a looooong time I am a little tender today. Not painfully sore, just muscles still feel fatigued and there's some stiffness there. What, if anything, would be the best thing to do with these muscles today? No lifting, of course, but stretching? Then tomorrow, would it be wise to hit them again with the lifting or rest them?

    I have been keeping my eye on the "New Rules of Lifting" book, but haven't purchased yet....

    Any insight would be greatly appreciated....I feel like I should have brought my bio-freeze to work.... :tongue:


    Do some legs today - they weren't worked yesterday :wink:

    But in terms of rest day: stretching is always good, preferably after you finish your workout when muscles are still warm, but you can do gentle ones at any point.


    You can't damage them - soreness is just an indication you've worked them. So by all means go at them again tomorrow if you want, although if you're just starting, I personally would alternate to give the group at least 1 day's rest until you've gotten into the swing of things.

    Addit: and make sure you're drinking plenty of water!
  • Cindym82
    Cindym82 Posts: 1,245 Member
    Never do the same muscles two days in a row. I do triceps and legs one day, chest and back another, and biceps core another day
  • Tandi_S
    Tandi_S Posts: 439 Member
    Thanks for the responses! We are definitely not lifting with these same muscle groups today. Today on deck is cardio and abs.
  • lorilincoln
    lorilincoln Posts: 7 Member
    Another thing to do is make sure you have some protein after lifting. It can be a protein shake or even just some lunchmeat. That will help your muscle recovery and not be quite as sore. Also, next time you do the same muscles, try to do different exercises so you don't develop muscle memory as quickly. Keep it up!:wink:
  • jaxxie
    jaxxie Posts: 576 Member
    NROL is amazing! The book is incredibly informative and detailed...the program is progressive so it works! I am starting Stage 2 next week and cannot believe the results in strength and form from my day 1 of the program. I used to have a trainer and have far exceeded strength with this book than anything with him. He was great and I still use alot of the things we did, but only after I do my nrol for the day.

    Seriously, get the book....you will never look back! Good luck and enjoy!
  • yesthistime
    yesthistime Posts: 2,051 Member
    Women strength training groups:

    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
    http://www.myfitnesspal.com/groups/home/771-women-strength-training
  • koyangi
    koyangi Posts: 14
    Another thing to do is make sure you have some protein after lifting. It can be a protein shake or even just some lunchmeat. That will help your muscle recovery and not be quite as sore.

    I second the protein. Try casein, I use the Cytosport (tastes better to me) and mix it with 1/2 water and 1/2 milk before I go to bed. I no longer feel like I have been hit by a truck the next morning.

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