Thread: sore as shit!

I usually try to hit each muscle once a week. So no don't do the same workout two days in a row

Always alternate so that it helps reduce the soreness. Train one part while the others are sore etc.

ok..i will do legs and obliques tonight....out of curiuosity,is it bad not to let muscles recover?

It's sup-optimal to train muscles again too quickly. When they recover, they'll go from being weaker than before training, to equal, and then slightly stronger. The stronger phase is called supercompensation, and THAT is the optimal time to re-train: at the peak of the supercompensation strength curve.

If you're a beginner, and under 30 years old, look for a 3-day split routine (push, pull, legs, off) as a starting point. It'll let you cycle through muscle groups while allowing enough recovery time.

Ideally allow at least 24-48 hrs between muscle groups for recovery. Think of it as a process of tearing down (training) and rebuilding (recovery + growth).

In the bigger picture also familiarize yourself w/ periodization for cyclic recovery from heavy to deload phases.

can you breakdown that last paragraph into rookie terms please

Originally Posted by sassy69

Ideally allow at least 24-48 hrs between muscle groups for recovery. Think of it as a process of tearing down (training) and rebuilding (recovery + growth).

In the bigger picture also familiarize yourself w/ periodization for cyclic recovery from heavy to deload phases.

Originally Posted by jamison

can you breakdown that last paragraph into rookie terms please

Bodybuilding.com - Periodization For Bodybuilders!

T NATION | Periodization Bible - Part 1

Agree on the periodization. How long has it been since you changed you training routine?

define changed?..um just started changing it just recently..this time around i am seperating muscle groups per advice i get from people on here..

Not saying you need to change it right now, but rather consider the longer schedule of lifting big now and then maybe going into a deload phase where you allow some recovery via lighter sets / higher reps, before you go after another round of hypertrophy.

While you're educating yourself, read some of the stickies on putting together a routine and also generally about 5x5, hypertrophy, etc.

correct me if i am understanding you wrong,so for example our saying lift big one day,then the next day lift medium weight..what i like to do is life till i cant go any more,drop 20 pounds off at a time till i get down to like 60 pounds and i can barely lift that,then i move on,is that a good routine?or is that just blatent stupidity

Originally Posted by jamison

correct me if i am understanding you wrong,so for example our saying lift big one day,then the next day lift medium weight..what i like to do is life till i cant go any more,drop 20 pounds off at a time till i get down to like 60 pounds and i can barely lift that,then i move on,is that a good routine?or is that just blatent stupidity

You didn't read the periodization links did you. No I'm saying for future reference - do whatever you're doing now for say 6-8 weeks, then schedule a deload phase of a couple weeks where you switch from heavy lifting to lighter lifting..


Never mind. I'm just making a suggestion to help you educate yourself as you continue lifting. Don't just go by what people are saying in a thread. You need to spend some time doing some research. There's a shitload of information here so plenty of stuff to read.

As a change in training routines. For example, last year I did a push/pull/legs routine, then a 5x5 routine, then a fullbody routine, and finally the 20 rep squat routine.

i am starting squats,but starting light because i wanna develope proper technique before i really throw some weight on the bar

What's your current routine look like?

30 mins cardio on eliptical{HR averaging 170}i push hard during cardio{resistance set pretty high so it works my legs out good}
lat pull downs,on this i alternate grips as to really work my whole upper body
military press
starting to0 squat
dumb bells/on incline and standing
bench press machine{would do traditional,but dont have a spotter}
work my lower back out on a machine as to get rid of some backpain{hope fully making it stronger per chiropractor advice}

generally 4 times a week if not more

I would recommend a compound only, full body routine.
The first variable I would work on is frequency, with the goal being: full-body 3x a week.
Perform 2 sets of each exercise, in the 8-12 rep range. Time yourself between sets! Take no more than 2 minutes.



I would alternate between workouts A, B, and C

Workout A
Barbell Squats
Stiff-Legged Barbell Deadlift
Dumbbell Bench Press (No spotter needed. Going from machine to dumbbell bench will be a shock)
Unilateral Dumbbell Rows
Corner Press
Lat-pulldowns (I'm thinking pull-ups can wait)

Workout B
Barbell Deadlift
Bulgarian Split Squats
Dumbbell Bench Press
Dumbbell Incline Bench Press
Unilateral Dumbbell Rows
Lat-pulldowns

Workout C
Military Press
Dumbbell Bench Press
Unilateral Dumbbell Rows
Lat-pulldowns
Leg extensions
Hamstring curls

If you don't know what some of these exercises are, you can find examples on Youtube.





Plan your progression, you don't need to kill yourself.

A 12-week program might look like this

wk 1: A wk 2: BC wk 3: AB wk 4: off

wk 5: CA wk 6: BC wk 7: ABC wk 8: off

wk 9: ABC wk 10: ABC wk 11: ABC wk 12: off

For every 3 wks on you take one off for recovery.


After that 12-week program. Make a similiar one for volume. Gradually increasing to 3 sets per exercise.
Hope this helps

appreciate it pushandpull..thanks,i will definitely try that regiment

Originally Posted by PushAndPull

I would recommend a compound only, full body routine.
The first variable I would work on is frequency, with the goal being: full-body 3x a week.
Perform 2 sets of each exercise, in the 8-12 rep range. Time yourself between sets! Take no more than 2 minutes.



I would alternate between workouts A, B, and C

Workout A
Barbell Squats
Stiff-Legged Barbell Deadlift
Dumbbell Bench Press (No spotter needed. Going from machine to dumbbell bench will be a shock)
Unilateral Dumbbell Rows
Corner Press
Lat-pulldowns (I'm thinking pull-ups can wait)

Workout B
Barbell Deadlift
Bulgarian Split Squats
Dumbbell Bench Press
Dumbbell Incline Bench Press
Unilateral Dumbbell Rows
Lat-pulldowns

Workout C
Military Press
Dumbbell Bench Press
Unilateral Dumbbell Rows
Lat-pulldowns
Leg extensions
Hamstring curls

If you don't know what some of these exercises are, you can find examples on Youtube.





Plan your progression, you don't need to kill yourself.

A 12-week program might look like this

wk 1: A wk 2: BC wk 3: AB wk 4: off

wk 5: CA wk 6: BC wk 7: ABC wk 8: off

wk 9: ABC wk 10: ABC wk 11: ABC wk 12: off

For every 3 wks on you take one off for recovery.


After that 12-week program. Make a similiar one for volume. Gradually increasing to 3 sets per exercise.
Hope this helps