muscle stiffness?

**Mkpaint** · 10-31-2011, 07:51 AM

i train m-f take weekend off on monday morning at work im always stiff and tight like muscles are atrophied a little im 42 almost 43 does this happen to anyone else?

**ecot3c inside** · 10-31-2011, 07:53 AM

not me and I train 6 days a week almost, sometimes 5. only problem I have is knee joints ache even after 5 days of last time I did legs/squats. it sucks. are you on any gear? if not 5 days a week might be 1 day too much.

**Mkpaint** · 10-31-2011, 08:15 AM

not on gear work each body part once during week normaly just feel stiff on mondays goes away as soon as i start to lift just seemed odd.

**ThreeGigs** · 10-31-2011, 08:42 AM

Change the order of your routine. Do it backwards. Whatever you do on Friday, do on Monday instead, do Thursday's on Tuesday, etc.

Also, consider taking Thursday off and training on Saturday instead. Two days off in a row works well for some, not so well for others. I'm 45 years old, and I've discovered that my body NEEDS a break if I'm in the gym 3 days in a row. Even doing a push/leg/pull split so as not to work the same muscles, my body simply can't recover quickly enough. There's some sort of overall limit to recovery I think, so that leg day pulls some recovery resources away from what my body was using to recover from chest day.

So your two days off might be adequate, however if you split them up, the recovery "hole" you dig yourself into won't get as deep, and you might not feel it as much on Mondays.

**Mkpaint** · 10-31-2011, 08:54 AM

thanks might try that. makes sense

**sassy69** · 10-31-2011, 02:52 PM

Alternatively, I'm 46 & started experiencing that sort of stiffness more over the last 2 yrs. This year I've taken some big hits in tendonitis issues. I also find I need to spend some time warming up every time I go into the gym before I get going. In other words - where it used to be I needed to make myself take a day off for recovery because I enjoy training all the time - these days when I take a day off I get too stiff. A little time spent warming up & I have as much flexibility as I did 20 yrs ago - I can almost do a full splits in both directions but if I start cold I'm afraid to even do a body wt squat for fear of getting stuck.

This is something that IMO is very-specifically age-related as I've been beating on myself in roughly the same way for the last 20 yrs and I'm very attentive to form & recovery. I've also competed 6 times since 2005 and had 2 surgeries (Foot, shoulder) and have been limited enough that I've taken 3-4 months off at time this past year and dropped my lifting volume significantly in favor of supersets & yoga.

Here is my regular warmup routine:

Joe DeFranco's "Agile 8" (scroll down) for leg/ back days: DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

DeFranco's shoulder wu for upper body days:

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