snafu

Hi there,

I recently took up weights in an attempt to put some weight on. I am a self-confessed 11 stone 'weakling' and have joined the local gym and have had a routine worked out for me to follow 3 times a week (Mon, Weds, Fri) by the ever helpfull staff there.

I am throughouly enjoying my new found hobby but have just one concern.. Sometimes when I return to the gym for my next session I am still extremely sore from the last time I was there.

Should I be giving my muscles more time to recover between sessions?
Am I doing myself more harm than good?

Any advice would be much appreciated..

Congrats on a great site and community by the way! I have learnt loads off here with regards to diet, etc

offo

I think u shud be going in the gym feeling strong so if they are still sore probably means muscles aint recovered so why bother bashing them yet another time?

AussieMarc

offo posted something useful for once.

give yourself a break.. for the first month or so i would recommend monday/thursday as that gives you a good amount of time to rest. the pain will get better over time and you will be able to train more often.

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offo

I am learing marc

Robsta

It depends really. If say your chest is sore, but you're going in the gym to do legs then I'd say keep at it. But if you're using the same bodypart that's sore then leave it. What routine have they in their infinite wisdom planned for you??

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Robsta

AussieMarc

i would assume it is a basic full body workout using pin loaded machines (chest press, seated row, lat pulldown, leg press and thats about it). as most gym instructors are told to give that to everyone for "safety".. which is a crock of crap in my opinion.

in relation to that mate, as robsta said, post up the routine they gave ya.

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Shadow

I never train a muscle if it's still sore. but as Robsta has already stated I will train other body parts while the other parts rest. That's why a 3 day split works for me. It generally gives my body enough time to recover.

offo

yes i trained my legs whilst my chest was sore....now its time to do my chest again...my legs are just getting over there ache

Con

Delayed muscle sorness is over rated and analysed just follow the program they have given you i am guessing its a whole body work out 3 times per week which assuming your using compound lifts like squats with good form will deliver gains for at least 6 months and probably faster than any other method.
A good way to stop getting sore is to eat more quality food to recover fast drink more water stretch the muscle have saunas and lastly and most important stop being a girly man and do some bloody work!!!

snafu

Thanks for the feedback all! It's much appreciated!

So the basic message here seems to be to follow the precribed program skipping out any part of it that might be targeting muscles still suffering from last time.

With regards to the programme itelf, it is a 'full-body workout' yes. I'd say that it's 50% machines and 50% dumb-bells/own body weight (18 different exercises in total if memory serves). I couldn't tell you EXACTLY what it is as I don't know the name of half of the exercises off the top of my head and have to ask occasionaly for a reminder off the staff as to what is what. I shall endeavour to get a photo-copy of it on Monday though and post it in it's full glory on here Monday evening so you can all have a looksie.

The exercies I hate at the minute are the abdominal ones using those bloody balls! I'm forever falling off the things (my balance has much to be desired it would seem!).. But ah well, we all have to start somewhere I suppose!

Thanks again

hackskii

Probably if you are doing a whole body workokut 3 times a week you would need to back of on the intensity.

If you are sore, then skip a day.
While you are sore the body is recovering, if you hit that muscle again you stop the adaptive recovery.

The whole idea behind lifting weights is this.
You put a stimulation to the body, you rest, the body adapts to the stimulation that you gave it.
End reslut?
Hypertrophy and strength.

Train, rest, eat, sleep, grow.

I hit every muscle group every 9 days and I always take the next day off.

If I do chest and biceps, and back and hamstrings follows two days later, if my biceps are sore then I skip a day, then come back the next.

If I am feeling run down, I skip a day.
Sick, I skip.

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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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Liam

I found for the first few weeks i got soreness but now i never get any.

Con

Been training hardcore if you will for 3 years and i still get sore, work a bit harder.

About the program sorry but it sounds a bit **** to me 18 exercises with body weight and dumbbells, if you want the fastest results in the least amount of time try some thing like the brawn program (i dont know a lot about it but i know guys make the best gains on it especially to start off with) or just 4 full effort sets of bench squat and deadlift 10 reps each slowly adding weight is the best idea.............. if you want to do a lot of work to look like a skinny guy whos toned then your current program is good but if you want to add muscle as fast as possible then you need to change the program.
****ing pts at gyms **** me off they dont know their **** from their nose half the time theres this one at my gym who has all the fat girl do weighted side raises like seriously is that taking the **** or what:gun:

Spangle1187

Would not train a bodypart that is sore. Train a different muscle group and come back to the sore group when it has fully recovered.

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Lux

Weighted side raises have their use for fatties mate!!!

When they are sat on their lazy fat ass watching the telly, they need that new strength and conditioning to bend down to the side of the armchair and pick up a packet of biscuits or cakes!!