Getting Sore ?

C

Craig Mc

0
Ive started working out in the past month, when i go to the gym i do around an hours cardio, i also do a full body workout with various weight machines, generaly working my upper body.

the problem is my muscles ache 4-5 days after 2 hours workout? is this normal, am i over doing it ? any ideas ?
 
how often are you doing the full body workout?
 
2 hours is a long time weight training at the gym. You did just start lifting about a month ago, however the soreness typically subsides by now. What do you do at the gym?

By the way, you should work your lower body too.
 
its usually 1 hour cardio & 1 hour weight training... i use almost every weight machine in my gym lol ! usually 3 sets of 20 reps per machine...
 
sounds like you are overtraining. 3x20 is a bit high. 3x10 is more than enough

You should consider doing free weights instead of machines, they are a much better workout and force you to workout muscles that arent when you use a machine.

You should work on a more structured program instead of "every machine in the gym"
 
Craig Mc said:
its usually 1 hour cardio & 1 hour weight training... i use almost every weight machine in my gym lol ! usually 3 sets of 20 reps per machine...
Click to expand...

Oh okay. 3 sets of 20 reps per machine on every machine within an hour is pretty intense. I agree with junkfoodbad, you should decrease the number of reps (and increase the weight). We should definitely get you on free weights too.
 
I stay sore too

I have the same problem with soreness lasting longer than I expect. I do two whole body workouts a week, but it's more like a workout every five days due to soreness.
I do one set of a dozen excercises, to failure in the 8-12 rep range.
I see where three workouts per week are often recomended, but there is just no way!
Should I back off going to failure, so I can do more sessions per week, or stay heavy duty, but less often?
I could use the guidence.
 
Those of you who stay sore...

What do you guys do for a living, do you have a very physically demanding job where you might be doing a lot of heavy lifting?
 
I do not. I'm an office type, but am turning 50 soon, and also near the end of a massive weight loss effort (2 1/2yrs & 88 lbs down).
Think it may be my age?
 
that is a strong possibility. I cant say for sure though. Im not too familiar with the effects of weight training as you age though.
 
The soreness I get is the "good" kind, not like an injury, but recovery is just sooo slow!
I can deal with how it's been, but would not mind trying to be more efficient with my efforts.
 
yes I'm sure. I practice a low carb high protein lifestyle. By low carb, I mean I mainly just avoid the worst stuff (sugar, white bread and rice). I get about 100gm a day or a little more.
I know if I cut carbs too far, I see my workout performance slip.
 
Craig Mc said:
its usually 1 hour cardio & 1 hour weight training... i use almost every weight machine in my gym lol ! usually 3 sets of 20 reps per machine...
Click to expand...

wow, u do know that doing that much cardio can affect muscle loss right? 30 minutes is sufficient
 
I agree with Joey. Do cardio, but not too much. You are tapping into your limited reserves to recover. If you are still sore from the previous workout, you have not sufficiently recovered. Therefore, DO NOT train until the complete recuperation process of compensation and overcompensation has occured. That way you can go into your next session pumped up, full of glycogen, and with stronger muscle fibers to beat what you did the last workout. If you train prior to full recovery, you will short circuit your muscle building efforts!

Remember, quality vs. quantity when it comes to muscle building! Everything is based on the overload princple. DON'T OVERTRAIN!

I have put together a free report which should help you trememdously:)
 
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