Is it better to wait for the soreness to stop before continuing a new exercise program? Or will continuing with the program, perhaps less vigorously, ease the soreness by warming the muscles up and getting the blood moving?

6/9/2009 10:23:47 AM

I, too, am interested in knowing this.

6/9/2009 10:34:35 AM

Adapt and overcome.

Working out sore is fine, working out in pain isn't.

6/9/2009 10:35:16 AM

Keep working out just the same, soreness is good.

Do some cardio before your workout with little to no stretching. Stretching before a workout tends to decrease your strength needed for the workout. The cardio will help to warm the muscles to prevent injury.

After the workout you need to stretch at least 10 to 15 mins. The stretching will also help to increase the speed at which you gain muscle. The more often you workout the shorter the soreness will last.

[Edited on June 9, 2009 at 10:37 AM. Reason : .]

6/9/2009 10:36:16 AM

^ Really?

http://www.bmj.com/cgi/content/abridged/325/7362/468?eaf

6/9/2009 10:38:41 AM

I think what he's saying is that it's better to stretch after a warmup then trying to stretch your muscles cold.

6/9/2009 10:44:57 AM

^^ I'm looking for personal experience not a google result. I can google DOMS and everything about it. I want to know first hand opinions of people who work out.

6/9/2009 10:50:09 AM

^Good Article

Stretching before doesn't help

Stretching after may not help the soreness but it will help the recovery time and stimulate muscle growth. Some of this is just based on the person. I personally feel that stretch after is a good thing.

The best solution is just to keep working. Your body will get used to it the more you workout. Also kudos for staring a new workout routine. I just started a new one about 3 weeks ago. The first week I was having trouble just doing mundane everyday activities (walking). Now I might be a little sore in the morning but its gone by about 10ish.

6/9/2009 10:51:26 AM

I've found swimming just 15 minutes to be fairly crucial in activating my legs the day after a hard leg workout. If I sit around all day, even do a moderate stretch somewhere in there, my legs never feel as good as if I go for an easy swim. I suppose an easy jog or a brisk walk would work just the same. The next day, the legs are still sore, but its a different sore. They feel looser, and the soreness isn't as sharp, more of a dull on the road to recovery type of sore.

[Edited on June 9, 2009 at 11:09 AM. Reason : .]

6/9/2009 11:08:35 AM

^ I'll be sure to include that after rigourous biking.

6/9/2009 11:30:54 AM

You shouldn't be working the same set of muscles continuously anyway. I don't even see why this is a question.


If your muscles are still sore, let them rest and work a different set. Soreness is muscle tissue repairing itself. Don't overwork your muscles. Problem solved.

6/9/2009 12:14:45 PM

He hasn't been working them continuously, he started a new program and is feeling that initial "ouch, this shit hurts" 2 days later stuff and wondering if he should do nothing or do something.

It's absolutely better to do a little something than to just sit and let the toxins pile in there and keep the soreness going.

He asked if he should continue it though less vigorously, and provided he actually means a lot less vigorously, it will be beneficial.

6/9/2009 12:34:53 PM

Quote :

"I've found swimming just 15 minutes to be fairly crucial in activating my legs the day after a hard leg workout. If I sit around all day, even do a moderate stretch somewhere in there, my legs never feel as good as if I go for an easy swim. I suppose an easy jog or a brisk walk would work just the same. The next day, the legs are still sore, but its a different sore. They feel looser, and the soreness isn't as sharp, more of a dull on the road to recovery type of sore."

yes...But for me it's my shoulders, chest and arms that get the benefit. Swimming stretches them and makes them feel so much better. I think the increased blood flow during the swim must be really good for recovery.

Of course, it's probably not going to help you if you haven't built up some swimming endurance already. A couple of years ago when I first started swimming laps I would be sore for two days after.

6/9/2009 12:54:36 PM

You don't grow in the gym; you grow when you're recovering after a workout. Going to the gym tears down muscle tissue, so if your muscles haven't recovered enough to stop hurting then you're only making matters worse by working out again.

Warming up the muscles by doing something small always seems to help me. getting on the treadmill at a nice slow incline the day after legs always makes me feel better.

[Edited on June 9, 2009 at 4:11 PM. Reason : clarify]

6/9/2009 4:10:15 PM

I fucking overtrain all the time so that I get strong but not too bulky and muscular.
Great way to get that Brad pitt fight club physique!

6/9/2009 5:25:08 PM

lol sure

6/10/2009 8:46:03 AM

http://en.wikipedia.org/wiki/Rhabdomyolysis

I was in very mild rhabdo two weeks ago. Absolutely sucked.

6/11/2009 3:26:36 AM

Jogging mixed with some moderate sprints will help get the lactic acid out your muscles. This helps relieve mucsle soreness as well. Try that.

In my experience, if my legs are sore, a short stretch and warm-up jog is all I need. Then I can do whatever with legs on that day.

As far a upper body, I've done jumping jacks to loosen up and then I'm usally good to go. I'm not saying that it relieves all soreness but it loosens me up so I can perform my lifts.

6/11/2009 7:21:13 AM

Quote :

"Jogging mixed with some moderate sprints will help get the lactic acid out your muscles"

i've read something about taking a shower and going from hot to cold a few times with about a minute on each temperature helps as well.

6/11/2009 8:24:23 AM

it's called a contrast shower

http://www.vsnaturopathy.com/Shower.html

6/11/2009 8:31:48 AM

^^^ I thought lactic acid is gone within a couple hours. It is more of a myth perpetuated by high school gym teachers. Isn't the soreness actually a result of the body not being used to the muscle tearing/rebuilding process?

6/11/2009 9:00:51 AM

Quote :

"I was in very mild rhabdo two weeks ago. Absolutely sucked."

How do you know? What were the symptoms?

6/11/2009 9:44:17 AM

I R in pain.

6/11/2009 6:47:42 PM

^^I had muscle soreness that would not go away (even with 800mg of Ibuprofen) two days after doing serious plyo with a buddy of mine. I'm out of shape, but I've never had soreness like that. Went to the doc, ran some blood tests (CBC, etc.) and an UA. Ended up getting a couple liters of LR and NS to bring my electrolytes back in check.

[Edited on June 12, 2009 at 11:32 PM. Reason : .]

6/12/2009 11:31:40 PM

In my opinion.
And this is merely an opinion.
Unless you are a professional bodybuilder your main concern should be undertraining and not overtraining.

6/13/2009 12:13:17 PM

Don't expect to see results.

6/15/2009 11:42:13 AM

Quote :

"In my opinion. And this is merely an opinion. Unless you are a professional bodybuilder your main concern should be undertraining and not overtraining"

i believe this is true for 75% of the population. most do not have the genetics to perform at such a high capacity several times a week. the westside barbell programs have their participants lift only three times in any seven day period. the b/f/s program, advocated by many state championship high school programs lifts only 3 times per week.

it's a simple matter. say you do chest/triceps on monday and legs on tuesday. if you went sufficiently hard on monday, there is no way by tuesday night when you're sleeping that your body will be able to recover enough for your wednesday workout, probably not for your thursday either.

that being said, you have to do what works for you. if you are one of the rare few that can pump and do cardio every day and see results without a plateau, keep at it. if not, know your limitations and always leave something in the weightroom. that way, the next time you're there, it still will be, also. train don't strain.

nutrition, rest, AND, recovery.

6/16/2009 11:39:35 AM