After a 24hr recovery period im still sore. "To Lift? or Not To Lift? That is the Q!"

[chorou]

Hey guys,
So I lifted like an IronMan two days ago and I let my muscels recover for 48hrs. I am still sore after that recovery period..

What's better:
-Lifting while im a little sore, so I keep the pattern of working out every-other-day??

or

-Letting my muscels recover for another 24hrs and then lift harder???

I doubt this makes a difference; but I take creatine lol apparently its suppose to quicken muscel recovery.

Thanks for the feedback.

[Rahf]

Creatine does not quicken recovery after resistance exercise.

J Strength Cond Res. 2007 Nov;21(4):1208-13. Creatine Supplementation Does not Reduce Muscle Damage or Enhance Recovery From Resistance Exercise.

[chorou]

alright lol...thanks for clarifying man.

So what would you do in my position? Lift while a little sore? or Let your muscels recover more?

[jan]

Don't train your tits every day. Do some squats instead.

[Shaedar]

If you're a little sore, I think it's ok to lift. I also think it's ok to lift if you're moderately sore. I even think it's ok to lift if you're agonizingly sore.
Why ?
When I'm sore, half of the pain is gone after thorough warm-up/streching. When I complete the first set I don't feel any soreness at all. But that's just me.

I'd suggest you to go on, except if you're extremely sore and it hinders you at your daily activities.

[Rahf]

Lifting while sore is fine, working out the same bodyparts one day after another is not.

[Shaedar]

Lifting while sore is fine, working out the same bodyparts one day after another is not.

Why ?

[Rahf]

Because they need adequate rest. If you can successfully do it, you have a hilariously weak intensity and load while working out. If I exercise my legs, they won't be performing well until three to four days after and vice versa.

Muscle recovery takes time in excess of 24 hours, CNS takes even longer.

[mr popular]

If you are still a beginner it's okay to train a muscle group that is sore, unless your range of motion is limited due to the soreness.

If the muscle can still go through it's normal full range of motion without you actually having to stop due to pain/inflammation then you are okay to go.

More experienced lifters don't train when the muscle is still sore simply becuse they can't put out 100% intensity and therefor won't create a growth response in the muscle, so it would be a waste of time and energy.

I have found that stretching my muscles vigorously (sometimes using weight) immediately after I finish training them cuts my soreness in half the following days. If soreness is a problem for you you might look into this in the near future. But as Rahf said please don't train the same muscle groups two days in a row.

[Ghostmb]

Imo you only need to train each muscle group once a week and give them plenty of recovery time, but then i'm a humble novice. Personally i go if i have a little muscle soreness, especially since it's not going to be in the same muscle's im exercising that day. However, for example, after the first time i ever did squats, my quads were killing me 2 days later when it came to my next workout. I couldn't walk down the stairs and i had a funny walk because my body was compensating for the pain. So on that occasion i delayed my workout by 1 day, and took my 2 day break that i'd normally have at the weekend there and then.

[JacktheHero]

Don't get it. Two days ago = 48 hours rest in my book.
If I train on monday and on tuesday that's about 24h rest, 1 day inbetween.

Yeah, I like nit-picking on semantics...

[chorou]

oh whoops lol, YEA What i meant to say is I take a day off inbetween training a certain muscel group. Yea its 48 hours of rest, your right.

[Skippy]

Dependsssss, I mean quite obviously training the same body part every day is just a stupid idea if you're aiming to gain mass (and most likely strength for that matter, but I am still learning more into strength training).

I mean firstly the fatigue situation, if I'm not sore the next day at all after training I would STILL leave it because I know my muscles would be fatigued and not perform how I need them to in order to gain.

Your muscles NEED recovery time, personally the whole training groups 3 times a week works for me, although now that my hamstring is finally healed, I'll only be lifting twice a week in order to have more time in for tricking too so I can have plenty of healing time for everything =]

If you're a bit sore, I'd say go crazy and lift, if you're a lotta sore, don't.

I read it in someones sig, but I'll change it to match lifting for context

"Lifting while sore is like having sex without a condom, sure it feels good now but you'll regret it later"

[Honken]

Muscle. You're 18 years old and english is your native language.

[chorou]

Muscle. You're 18 years old and english is your native language.

It bothers you that much?! big fucken deal i spelt a word wrong..get off my nuts.

...and English isn't my native language btw

[anfeyd]

Well you live in the US so you better learn it.

[jan]

But he's only 18! LAWL

[Honken]

Yeah it bothers me. How long have you been living in the US / when did you start speaking english?

EDIT: Muscels is not the only word. Your mr obvious guid to muscel gaine was one big thread of incorrect grammar.

[chorou]

Im not as bad as I was creating the muscle guide in other situations lol.
Like I said in the guide I had a break in a class im taking and I just decided to hook it up real fast...aparrently it didn't turn out as good as I hoped.

[chorou]

Yeah it bothers me. How long have you been living in the US / when did you start speaking english?

Muscels is not the only word. Your mr obvious guid to muscel gaine was one big thread of incorrect grammar.

None of your damn business gaylord. How long have You been gay? When did you come out of the closet?

please tell me your joking with all those mispelled words

[Skippy]

Oh god you fucking idiot he was writing muscels as to say you wrote muscels and that it was not the only thing you spelled like a retard.

Never make a thread again you fucking cripple.

[chorou]

Well you live in the US so you better learn it.

My English is just FINE thank you. Just b/c I mispelled some words in a thread doesn't mean I dont know how to spell; nor does it mean I dont know how to speak English.

Thanks for caring, dickcheese.

[Shaedar]

See ? You can do it, if you want to. I do it and the nearest english speaking place is England's South Coast which is around 1000 miles from here.

[chorou]

Oh god you fucking idiot he was writing muscels as to say you wrote muscels and that it was not the only thing you spelled like a retard.

Never make a thread again you fucking cripple.


Ill try to keep em' coming actually. Dont bother going to any of my threads if it bothers you so much.

Im glad you think your tough talking shit on the internet.

have a good day.
Cheers.

P.S
eat a dick.

[Skippy]

If I try one day I might become almost as tough as you.

Keep up the good work and you may almost be able to speak as good england as I can.

:)

[chorou]

Plus why do you guys always bother posting so many posts about something that is completely off topic. Not only that you dudes are dusche bags sometimes, like 1/10 ppl on this forum are actually helpful.

if you dont like the way i spelled something, or you dont like something in my thread, get the fuck away from it, dont bother reading it...instead you feel its neccessary to make ignorant comments about irrelevant stuff.

[chorou]

If I try one day I might become almost as tough as you.

Keep up the good work and you may almost be able to speak as good england as I can.

:)

speak good england as you can? lol i dont get it.

[anfeyd]

Chroru what is your training like?

[chorou]

I dont have time to go to the gym every single day so I generally work on my upper body, which is not exactly the "right way", considering im not working out my lower body as well. But I do different chest exercises, bench press (incline/ decline as well), some chest exercises including dumbells, pull-ups, curls (sitting), hammer curls, bar curls, push-ups, sit ups with weights, back workouts as well lol idk what they're called.

But yeah...i basically train my whole upper body every other day..

[Shaedar]

House on a shitty foundations falls quickly, you know ?

[chorou]

House on a shitty foundations falls quickly, you know ?

i see what your saying...I know i gotta start workin out my lower body, it seems like such a uninteresting thing to do though lol and i seriously dont have time to go the gym everysingle day, im busy with school and work.. but ill get in the habit sooner or later.

[Honken]

You don't have to workout everyday. Split your training into the amount of days you have avaliable. Full body, upper/lower or push/pull/lower are all very good.

The reason why everyone is up your ass is because if someone fairly new who doesn't know much about weightlifting writes a useless thread with horrid grammar some people get upset (me included).

[jan]

I do full-body workouts three times a week, and it's more than enough to keep me going.

[Honken]

Same goes for me. I train 3 times a week, squat everytime. But I guess that's standard for most weightlifters.

[Nicholai]

Agreed. I normally have 6 training days a week and I may sometimes squat each session.

[compleks]

Agreed. I normally have 6 training days a week and I may sometimes squat each session.

How's the lifting going?

Still making steady progress?

[jan]

Also, I must say I'm impressed with my original assumption of:

Don't train your tits every day. Do some squats instead.

[Nicholai]

How's the lifting going?

Still making steady progress?

It's still going good. Progress has been kind of slow since the season has just ended, but now I'm gearing towards lots of upcoming competitions. I'm planning on dropping to 56 kg and then I'm going to qualify for the American Open in December hopefully. Maybe I can even make the National Championships... but we'll see what time will tell. :wink:

I'll try to post more often and keep you guys updated a little more. :smile:

[JacktheHero]

i see what your saying...I know i gotta start workin out my lower body, it seems like such a uninteresting thing to do though lol and i seriously dont have time to go the gym everysingle day, im busy with school and work.. but ill get in the habit sooner or later.
oh my gawd, you are on a tricking forum. You know what our tools of trade are? strong and fucking explosive legs. sacrilege.

[jan]

It's still going good. Progress has been kind of slow since the season has just ended, but now I'm gearing towards lots of upcoming competitions. I'm planning on dropping to 56 kg and then I'm going to qualify for the American Open in December hopefully. Maybe I can even make the National Championships... but we'll see what time will tell. :wink:

I'll try to post more often and keep you guys updated a little more. :smile:

Wait, what are you training towards? What championship?

... how tall are you?

[Nicholai]

5'5. It's a bunch of USA Weightlifting (that's the federation) competitions. There's the American Open and National Juniors Championships which are some big meets governed by USAW. My bodyweight right now is about 128 and I've lifted during my school's weightlifting season at 126 lbs, so there's no point in competing in the 62 kg class, it would just be easier for me to drop 3-4 pounds (considering my body fat is not 8-9 percentish) and then compete in those meets. My total so far can easily qualify me for the American Open and I can qualify for the National Junior Championships at the moment, but it would require me making my max lifts in a meet. There is still much time left to train though, so I should be able to up my total enough to give me some leeway when it comes time to qualify.

[jan]

Oh, okay. Cool:)

[chicanerous]

I do full-body workouts three times a week, and it's more than enough to keep me going.

Same goes for me. I train 3 times a week, squat everytime. But I guess that's standard for most weightlifters.

Yes.

1. olympic pull or deadlift
2. squat or romanian deadlift
3. jerk or push press or press
4. pull-up or row

Then, some combination of jumping calisthenics, "ab work" (one-arm barbell suitcase deadlifts, saxon bends, dumbbell windmills), and exercises to keep my scapula and shoulders healthy. :good:

Legs are the basis for every good workout.

[Kon-El]

If your pulling and overhead pressing are fine, can having a weak bench press impact negatively in any way? One always hears of the evils of not having a strong enough pull compared to your push, but what about the other way?
Also is there any truth to having more potential to improve in the overhead press if you ignore bench pressing? (other than the obvious improvement you'd gain from doing one more than the other).

[chicanerous]

If your pulling and overhead pressing are fine, can having a weak bench press impact negatively in any way?
It may affect your ability to row (antagonist inhibition), but it's not generally going to any impact on your overhead push or pulls. I say may, but, to my knowledge, I haven't experienced this effect.

One always hears of the evils of not having a strong enough pull compared to your push, but what about the other way?
It's rarely an issue. You'd have to neglect all pressing, not just in a single plane.

Common postural problems in the upper body usually involve weak external rotators or weak scapular muscles. (If they're not due to flexibility, which is a different issue.) The scapular muscles are, for the most part, controlled by pulling movements, so, if your pulls are weak and presses are strong, it's likely you're going to have problems with posture. The other couple muscles, such as the serratus anterior (i.e. important for stabilizing the scapula), are adequately strengthened through exercises like push presses and jerks, so, if you're emphasizing overhead pushing and multiplanar pulling, it's unlikely that you'll have an issue, as long as your shoulders were healthy going into the routine.

Also is there any truth to having more potential to improve in the overhead press if you ignore bench pressing? (other than the obvious improvement you'd gain from doing one more than the other).
You have more potential if you limit your bench pressing. Strong overhead pressing not only needs strong shoulders, but strong triceps. One of the best ways to overload the triceps is through close-grip bench presses, board presses, lockouts, and floor presses, so the idea is to concentrate primarily on overhead pressing and assist with these types of movements.

[kinetic]

I do full-body workouts three times a week, and it's more than enough to keep me going.

I wanna do this too since it's finally spring (and so i won't be only working out anymore), but how do you divide your tricking and workouts throughout the week? Everyone's talking about adequate recovery time so i was wondering if its really recovering if i'm tricking on the days between workouts haha. I wanted to work out 2-3x a week and trick 3-4x a week.

Btw whoever was saying that quote earlier, it's in my sig :tongue:

[xidious]

Just rotate muscle groups.

[Honken]

How can he do a full body workout and rotate muscle groups? Kinetic, don't worry. A slight cutback in volume will make you able to trick in between workouts if you can't right now. Just make sure that you do have some rest days every week.

[xidious]

I only read the first post and jan's post about training your tits everyday. Regardless, there's plenty of advice already given in this thread.

[Gusch]

Yes.

1. olympic pull or deadlift
2. squat or romanian deadlift
3. jerk or push press or press
4. pull-up or row

Then, some combination of jumping calisthenics, "ab work" (one-arm barbell suitcase deadlifts, saxon bends, dumbbell windmills), and exercises to keep my scapula and shoulders healthy. :good:

Legs are the basis for every good workout.

What I wonder: can you do 1 arm pull ups, chic?
I don't have access to a dip belt in my university gym here and the language barrier is still too present to go to the national oly lifting training center yet...gotta wait another 2-3 more months.
How to train for 1 armers? Just uneven chins(towel) or 1-hand chins with less less help from the other hand (lowering it as you get stronger, until it's only on the shoulder)...and just as often as I'd do weighted ones: 3 times a week for like 5 sets and so on?
I know all the articles like on beast skills, but that article for example doesn't exactly point out how to train without access to a weight belt.

[Honken]

Start with one handers. Then go on to towels, then eccentric one armers.

[chicanerous]

What I wonder: can you do 1 arm pull ups, chic?
I don't have access to a dip belt in my university gym here and the language barrier is still too present to go to the national oly lifting training center yet...gotta wait another 2-3 more months.
How to train for 1 armers? Just uneven chins(towel) or 1-hand chins with less less help from the other hand (lowering it as you get stronger, until it's only on the shoulder)...and just as often as I'd do weighted ones: 3 times a week for like 5 sets and so on?
I know all the articles like on beast skills, but that article for example doesn't exactly point out how to train without access to a weight belt.
No, I can't. Working with a towel or rope in that fashion would be one way to go about it. It's going to come much faster if you have a dip belt though, which aren't very expensive.