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  • Always sore!

    I was wondering if anyone had tricks that worked for them in regards to being sore. I normally lift heavy three times a week, mainly performing compound lifts, such as deadlifts, cleans, and squats. Other days I normally do a quick run, or a quick HIIT workout. I normally workout for about 30-45mins at the most, and I try to make it as quality as possible. Lately I've been really sore and achey. Especially in the morning. I feel like it's starting to affect my mood and energy throughout the day. Considering I'm in grad school, I can't afford to lose mental power due to working out, but I also don't want to give up exercise as I'm sure we can all agree is a necessary component of everyday life. Any suggestions? By the way, I do catch 8 hours of sleep majority of time and my diet is pretty clean (gotta have some pizza, every once in awhile), and I have one cup of coffee in the morning.

  • #2
    the most important thing i took away from the 4 hour body was that doing five minutes of work on the bike after doing heavy compound lifts will greatly reduce soreness the following day.

    for me, it's worked like a charm. as soon as i get done lifting, i go ride a bike for a little while, unwind, and feel pretty good the next day.

    best of luck.

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    • #3
      I do feel sore one hour after my workout, but never the day after or (even worse) the second day after a workout.
      After a workout I take a cold shower and during that day I do not eat dairy products. It works for me.

      The hours directly I think my muscles are refueling them selves. Not sure about that. It is indeed an annoyance so if somebody knows a hack to that...feel free to share,

      Go save,
      Petra

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      • #4
        You're probably not eating enough or, less likely, are overtrained. I'd take two workouts off and replace them with a brisk walk, and try to eat a bit more than usual during the 24 hours or so after you train.

        The guys who really, really lift heavy all say that soreness is comes from too little food for proper recovery, and in my experience that's true - if you eat like a pro wrestler you won't be sore no matter what.
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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        • #5
          Sounds like over-training...cut out a lifting session and follow the move slowly.
          Eating primal is not a diet, it is a way of life.
          PS
          Don't forget to play!

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          • #6
            Do a MWF lifting routine and move slowly inbetween. Eat like it's going out of style like tfarny suggested. Get adequate sleep. Play.

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            • #7
              You are overtraining straight up! 3 days of compound lifting for up to 45 minutes is too much in spite of what some will say. Ask yourself honestly, will you be able to keep this pace up doing the workouts justice from now on consistently? Is this plan sustainable? Where is the recovery time? Then the time needed to adapt and grow? More is NOT better when it comes to strength building. The exact right amount is best and any more is a BIG negative. My workout takes all of 15 or so minutes and it takes most of a week to recover and adapt. I walk out of the gym gassed after this workout and wouldn't want to do anymore!! As a result I improve in reps and or weight every workout. Proof that I'm getting the proper recovery and growth time between workouts.

              If you are sore all the time, you are clearly over doing it.

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              • #8
                Sounds like you aren't giving enough recovery time between hard workouts. Also, experiment with your routine. I discovered by accident (because I just happen to like smoothies) that I'm considerably less sore the next day if I have a banana and a couple servings of berries after a workout. That may not work for you, but by changing things up and seeing how you feel, you might find something that does.

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                • #9
                  I have done only one heavy lifting session a week before, and had terrible soreness (DOMS) especially in the legs, it might last for 4 days.

                  there are a few tips out there to reduce DOMS none of which work for me. But this one was the biggest helper:

                  Vitamin C tablets. I take 1250mg effervescent tablet in the hours after a workout. And DOMS is notably reduced the next days.

                  The theorey is the massive overload of antioxidant (of which vit c is) helps reduce the inflamation. Cheap and impossible to overdose on too.
                  www.beatingorthorexia.co.uk

                  No more diets. No more stress. Health made easy. Living made incredible.

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                  • #10
                    Try replacing running and all but 1 HIIT with walking and see if it helps. If you have access to steam room/hot tub, that's great too. Creatine helps some people as well to recover quicker.
                    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                    When I let go of what I am, I become what I might be.

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                    • #11
                      Originally posted by Forever Young View Post
                      You are overtraining straight up! 3 days of compound lifting for up to 45 minutes is too much in spite of what some will say.
                      Srsly? Then I'll assume you've never done Starting Strength.

                      There's nothing at all wrong with doing M/W/F schedule of compound, heavy lifts. Eventually, when you're moving a ton of weight, then there might be a need to scale back to 2x per week.

                      But assuming the OP chooses a proper starting weight, is increasing progressivley, and is eating like a CHAMP...then all is well.

                      Though i suspect that OP is either lifting too heavy OR is failing to properly eat after his workouts.

                      If you stick to a VLC eating plan PWO, you're probably going to be sore.

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                      • #12
                        To put some of this in perspective - I've been more sore training 2/3 days per week and eating to lose weight than I have been lifting on a 40-day Dan John plan 4/5 days per week and eating to gain weight. So in my experience, soreness is much more about the quality of recovery (nutrition and sleep) than about the frequency of training.
                        To Forever Young:
                        If you need a full week to recover and gain reps then either a) you are already pretty strong and that's just what it takes, in which case 15 minutes workout isn't nearly enough, b) you are not eating enough to recover properly from workouts or c) you are leaving a lot of gains on the table and could make double or more the gains you are currently making. Also, I'm not sure why whatever someone is currently doing has to be the same thing they'd be willing to do for their entire lives - why can't someone spend a year or two getting in great shape and then switch to a less taxing maintenance program?
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                        Comment


                        • #13
                          If you are actually working hard in the gym, some soreness will occur. I mean, you are causing significant trauma to a large portion of your body. Grok was sore after he hunted.

                          If you think you are over-training, take it easy for a week. If the feeling returns right away, it wasn't over-training, which, contrary to what you read on here, true cases of are uncommon outside of high-level lifters/atheletes or EDs. You can also check your waking HR to get a y/n on whether you are overtraining. If it's elevated- you are over trained(or have adrenal fatigue).

                          Things that will help:

                          Carbs. Yup. A hefty chunk of carbs after your workout will help.
                          More calories. This is likely your cause. Many people don't eat enough after working out. I need ~6k calories on a heavy workout day, and I'm not trying to gain weight(I'm actually leaning out a bit on that). That's just to recover. I'm not a huge guy, not really young, used to be fat, and generally don't have a huge caloric need. You may need more. You may need less. Experiment and find out.
                          Sleep. You may need more than 8 hours, especially depending on quality. See if more helps.
                          Mg. This is huge. Oral Mg supplements, and epsom salt baths both help me immensely.
                          Contrast showers.
                          Foam rollering.
                          D3 seems to help me, though I'm not sure why.
                          Sex with another person(much more than rubbing one out).
                          Massages.

                          That's a start.
                          Lifting Journal

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                          • #14
                            Originally posted by tfarny View Post
                            To put some of this in perspective - I've been more sore training 2/3 days per week and eating to lose weight than I have been lifting on a 40-day Dan John plan 4/5 days per week and eating to gain weight. So in my experience, soreness is much more about the quality of recovery (nutrition and sleep) than about the frequency of training.
                            To Forever Young:
                            If you need a full week to recover and gain reps then either a) you are already pretty strong and that's just what it takes, in which case 15 minutes workout isn't nearly enough, b) you are not eating enough to recover properly from workouts or c) you are leaving a lot of gains on the table and could make double or more the gains you are currently making. Also, I'm not sure why whatever someone is currently doing has to be the same thing they'd be willing to do for their entire lives - why can't someone spend a year or two getting in great shape and then switch to a less taxing maintenance program?
                            +1
                            Lifting Journal

                            Comment


                            • #15
                              I'm going to go out on a different limb of this tree and say you need to compress your exercise, not reduce it.

                              Move your runs and HIIT work to post workout, you don't have to stop them but you do need a day off in between lifts. I go into the gym on my "non-lifting days" and ride the bike at an easy pace for 20min, do a rotator cuff/knee ext/back ext (injury prevention work) circuit before jumping in the steam room and gtfo.

                              I also try to line up my sports with my lifting days, so I'll go do heavy squats/bench in the morning and play ultimate or soccer in the evening of the same day and be fine to do heavy squats again 2 days later. Didn't work out so well when I was playing ultimate and then getting up the next day to lift.

                              Originally posted by Apex Predator View Post
                              rollering.
                              That's not even a word. I look at you with stern derision.
                              Last edited by federkeil; 02-13-2012, 05:25 PM.
                              I didn't like the rules you gave me, so I made some of my own.

                              Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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