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Thread: Muscle fatigue

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  1. #1
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    Muscle fatigue

    Hi all,
    As mentioned in a previous post, I have started lifting heavy with the bar and also dumbbell work and I have started sprint sessions every 10 days and running at low pace in between weight training days. The problem is I feel as though my muscles are not recovering very quickly, that achy soreness after a weight session seems to linger for days. Could it be a lack of protein? Any ideas? Or is just I am not used to so much training and also that I have neved lifted weights before?
    Thanks in advance,
    Adam.

    Sent from my GT-I9300 using Marks Daily Apple Forum mobile app

  2. #2
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    I train intensely and ache from 24 hours after a work out to about 48-72 hours after a workout.

    But beyond that i give myself a proper rest break of a few weeks before training intensely again

  3. #3
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    I lift heavy 3 or 4 times a week and feel fully recovered by the next session (where I normal focus on another muscle group).

    I eat big on training day or the following day ( lunch is big)

    After training I normally have a protein shake with berries and banana and plenty of carbs in the form of rice, potatoes, and veg etc and good sized dinner.

    Muscles seem to inflate a bit after training and carbs ( and feel 'bulky' but good).

    Next day no problems for day to day stuff - no soreness ( in fact I feel I could easily lift heavy again).

    So yeah, maybe more protein every day and more carbs on training day or on rest day.

    May be if you have never lifted before, then start slow and build up strength and fitness.

  4. #4
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    I'm a newbie at this so take what I say as such, but I had muscle soreness for around three days every time I lifted heavy for the first two-three weeks of primal. Then that abruptly shifted to being sore for only the next day. Around the time that happened I started eating lots more protein and taking magnesium supplements (Epsom salts) in small quantities, so it could be those. I've heard some people say that low magnesium levels can cause extended soreness.

  5. #5
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    Quote Originally Posted by Alexis47 View Post
    I started eating lots more protein and taking magnesium supplements (Epsom salts)
    This.

    Epsom salts are probably better in the bath as the skin is better at absorbing magnesium, a lot is wasted in digestion. I regularly take Epsom salt baths, you need to sit for a minimum of 20 mins, take them before bed because they can make you crazy sleepy!
    Perseverance is not a long race; it is many short races one after the other.
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  6. #6
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    Quote Originally Posted by badbunny View Post
    I regularly take Epsom salt baths, you need to sit for a minimum of 20 mins, take them before bed because they can make you crazy sleepy!
    Well that explains why I was so tired yesterday. I took one in the afternoon, didn't expect to be dead the rest of the day. Whoops.

  7. #7
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    Quote Originally Posted by adam204 View Post
    Hi all,
    As mentioned in a previous post, I have started lifting heavy with the bar and also dumbbell work and I have started sprint sessions every 10 days and running at low pace in between weight training days. The problem is I feel as though my muscles are not recovering very quickly, that achy soreness after a weight session seems to linger for days. Could it be a lack of protein? Any ideas? Or is just I am not used to so much training and also that I have neved lifted weights before?
    Thanks in advance,
    Adam.

    Sent from my GT-I9300 using Marks Daily Apple Forum mobile app
    A little bit of soreness is pretty normal when you train hard. But it should come down to a really manageable level once your body acclimates to the stress. If you're under-eating protein stop doing that. And epsom salt baths are great. But if you're adequately nutritionizing yourself, it's just because you're new to the lifting. Increase the stress slowly but surely and you'll be fine in no time.

  8. #8
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    Quote Originally Posted by RichMahogany View Post
    A little bit of soreness is pretty normal when you train hard. But it should come down to a really manageable level once your body acclimates to the stress. If you're under-eating protein stop doing that. And epsom salt baths are great. But if you're adequately nutritionizing yourself, it's just because you're new to the lifting. Increase the stress slowly but surely and you'll be fine in no time.
    I have started to take a protein omly shake on my lifting days. One in the morning, one before lifting and one straight after lifting plus my evening meal. I also eat plenty of eggs and meat. Should I be taking the shake every day though? to build up a base protein level?

  9. #9
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    Quote Originally Posted by adam204 View Post
    I have started to take a protein omly shake on my lifting days. One in the morning, one before lifting and one straight after lifting plus my evening meal. I also eat plenty of eggs and meat. Should I be taking the shake every day though? to build up a base protein level?
    How much protein do you get outside of the shake? It certainly couldn't hurt to have a little extra every day.

  10. #10
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    Quote Originally Posted by RichMahogany View Post
    How much protein do you get outside of the shake? It certainly couldn't hurt to have a little extra every day.
    I don't really know in gram terms, but my usual day will start with 3 or 4 eggs, scrambled with butter, salad at lunch with mackerel fillets in olive oil and maybe half a medium sweet potato and in the evening it will be roast veg or straigh t carrots and brocolli or similar with meat. I try and eat a large steak after weight training, maybe with an added egg on top. other meats for evening meals can be pork chops, chicken or turkey. Sorry thats a bit vague I know.

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