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New to resistance training: How do you minimize soreness
Posted on 12/2/14 at 9:40 am
Posted on 12/2/14 at 9:40 am
Hey guys and gals. Just started a new whole body weight training regiment in an attempt to get past a plateau (70 lbs down in 2 years, but can seem to keep it going).
I did my first round last night, and I can tell I am going to be sore. I did drink a protein drink post work out, which I read helps with some recover.
But what do you all do when you first started, or switch weights up to help with the soreness from new routines?
Stretching? Cardio? grit your teeth and take it like a man? Any missteps to avoid or tips would be appreciated!
I did my first round last night, and I can tell I am going to be sore. I did drink a protein drink post work out, which I read helps with some recover.
But what do you all do when you first started, or switch weights up to help with the soreness from new routines?
Stretching? Cardio? grit your teeth and take it like a man? Any missteps to avoid or tips would be appreciated!
19
Posted on 12/2/14 at 9:41 am to skygod123
cardio helps a whole lot. you want to get the lactic acid out of your muscles
Posted on 12/2/14 at 9:41 am to skygod123
Stretching after you workout.
However, anytime I restarted working out after a long time...I always was sore, even after stretching. Just remember the soreness and let it motivate you to not stop working out...cause then you'll feel the soreness again when you start back up. Good luck!
However, anytime I restarted working out after a long time...I always was sore, even after stretching. Just remember the soreness and let it motivate you to not stop working out...cause then you'll feel the soreness again when you start back up. Good luck!
This post was edited on 12/2/14 at 9:43 am
Posted on 12/2/14 at 9:42 am to lsunurse
i'm getting sore just thinking about working out
damnit, i need some motivation in the worst way
damnit, i need some motivation in the worst way
Posted on 12/2/14 at 9:42 am to Rouge
light to moderate cardio afterwards and lots of stretching will definitely help out. An ice bath when you get home if you can handle it. A good nights sleep never hurts either.
Posted on 12/2/14 at 9:43 am to skygod123
your body will adjust and you won't even think about soreness in a week or two.
Posted on 12/2/14 at 9:45 am to skygod123
Good news - generalized soreness is a positive sign. Body was stressed and muscles are reacting to the training. If you're very new to resistance training - DON'T USE HEAT AT FIRST - can't stress enough - give yourself ~3 (and at least 2) days before you try to do a long soak in the tub or whatnot. Hot showers seem okay, but heating pad or hot tub will make it worse.
Bad news - I've found very little I can do to minimize it - even when cycling back on after a modest break (i.e. holidays, etc.)
You can go fairly slowly for the first couple of weeks and just get the form right before pushing the weights up, but at some point a new trainee is going to feel all over soreness (in the quads and chest, at a minimum) because that's the price of admission.
Bad news - I've found very little I can do to minimize it - even when cycling back on after a modest break (i.e. holidays, etc.)
You can go fairly slowly for the first couple of weeks and just get the form right before pushing the weights up, but at some point a new trainee is going to feel all over soreness (in the quads and chest, at a minimum) because that's the price of admission.
This post was edited on 12/2/14 at 9:46 am
Posted on 12/2/14 at 9:48 am to Rouge
quote:get off your fat flabby fricking arse and get after it, you make the ladies wanna give up dick. Your father is ashamed of you. Your mother only loves you due to uncontrollable instincts. Your life is pathetic.
damnit, i need some motivation in the worst way
Posted on 12/2/14 at 9:52 am to skygod123
If you were a dude, I'd tell you to loosen your grip...
Posted on 12/2/14 at 9:52 am to Chad504boy
quote:
get off your fat flabby fricking arse and get after it, you make the ladies wanna give up dick. Your father is ashamed of you. Your mother only loves you due to uncontrollable instincts. Your life is pathetic.
frick working out. I'm going to the bar to drink my life away. I'm depressed now.
Posted on 12/2/14 at 9:52 am to Rouge
quote:
damnit, i need some motivation in the worst way
Rouge, I am two seconds from being on you like white on rice in a glass of milk on a paper plate in a snowstorm. I'm gonna put my foot so far up your arse, the water on my knee will quench your thirst.
Posted on 12/2/14 at 9:55 am to Rouge
Use a foam roller, that thing has changed my life
Posted on 12/2/14 at 9:58 am to skygod123
quote:
Just started a new whole body weight training regiment in an attempt to get past a plateau (70 lbs down in 2 years, but can seem to keep it going).
quote:call me when you lose another 70
skygod123
Posted on 12/2/14 at 10:04 am to skygod123
I always view a little delayed onset muscle soreness (the day after, not immediately after the workout) as a good thing.
Posted on 12/2/14 at 10:08 am to haveagreatday
quote:used one last night on my legs. I will probably use it tonight too.
Use a foam roller, that thing has changed my life
But, I can already feel it everywhere. Just not sure the best way to recover. I was thinking of doing an elliptical 30 minute cardio with medium resistance and roll out again tonight
Posted on 12/2/14 at 10:12 am to skygod123
quote:
I was thinking of doing an elliptical 30 minute cardio with medium resistance and roll out again tonight
Sounds like a good idea. I don't ever do strength training two days in a row on the same area of the body. Because I do a full body strength workout...I just do days of cardio in between my strength days.
Posted on 12/2/14 at 10:17 am to skygod123
Stretching helps.
Ibuprofen, hot tub, massage, foam rolling also all help with soreness.
Adding some carbs to your post workout shakes will also help replenish your muscle glycogen and prevent soreness if it fits in your nutrition plan.
Ibuprofen, hot tub, massage, foam rolling also all help with soreness.
Adding some carbs to your post workout shakes will also help replenish your muscle glycogen and prevent soreness if it fits in your nutrition plan.
Posted on 12/2/14 at 10:24 am to skygod123
Diet and stretching are the 2 biggest things. However if you are just getting into it, it will be hard to keep the soreness at bay. Give it 2-3 weeks and after that you will be in the clear. Just stick with it
Posted on 12/2/14 at 10:27 am to DrTyger
quote:
Adding some carbs to your post workout shakes will also help replenish your muscle glycogen and prevent soreness if it fits in your nutrition plan.
Nutrition wise, I am not really picky when it comes to carb, as long as I am getting about 30% protein and staying under my net calories for the day.
The training that I chose says to do protein and carbs before work out and protein after, so I an doing a granola with some dried fruits and packed with seeds and nuts (about 150 - 300 calories worth) and then a no carb protein shake after the workout.
my question is how does ingesting the carbs after the work out as opposed to right before make a difference in reducing soreness?
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