And my point was that soreness is a poor indicator in where one is in the recovery cycle. Recovery's a biochemical issue, not a "how your muscles feel" issue.
Originally Posted by eKatherine
I'm assuming the OP is a novice lifter (or he'd already have figured out the answers to his question). Novices get really sore, and stay that way. And the best cure for soreness is another workout, like Gorbag alluded to. The worst thing he could do for progress is decide to wait until all soreness is gone before working out again, because it would fail to take advantage of the optimum point in the supercompensation cycle to provide his muscles an additional stimulus.
Please see the following: Stress (biology) - Wikipedia, the free encyclopedia
I'm not sure what distinction you're drawing between longer rest and skipping a workout. If I'm supposed to work out 3 times in a week, but I decide to get some "longer rest" and only work out 2 times in a week, I call that skipping a workout. If you call it something else, that's fine too, but not necessarily informative.
this. very much this.
Originally Posted by RichMahogany
Training twice a day sounds good. How to go about putting together a routine for that? I tried downloading apps and going to different websites to put together routines and it was an over load of info.
Can I repeat what I'm doing twice in one day?
Bar rows bent over
I couldn't figure out how to load the bar on the floor so no dead lifts.
I can only do squats until I can no longer lift the bar and weights over my head. Squat racks are spendy.
I have great weights/olympic bar and some dumbbells. I just didn't/don't know what to do with them besides what I do now.
Sounds like you're a novice lifter, and I'd recommend a novice linear progression. The idea, unfortunately, is not to minimize soreness, but to maximize progress. I personally like Mark Rippetoe's Starting Strength program. Buy the book regardless of what program you choose, however. It will help teach you how to perform the barbell lifts correctly.
Also I'm a woman and yes, very new to lifting.
I have that book, haven't read it yet. I will start today. I read NROL4W but the routine wasn't for me. Where would you suggest getting a routine from?
My first choice would be Starting Strength.
Originally Posted by umm7
Last edited by RichMahogany; 06-12-2013 at 10:09 AM.
Thank you everyone for your input!