Hi, I'm a distance runner (27yrs old, 125lbs, 5'6") and recently got a bad injury that put my running on the shelf for a while, let alone all cross training (biking, pool running, etc.) Anyway, I figured I should at least get some exercise so I hit the gym for 3 times a week for 30min, doing light upper body work and core stuff. I haven't worked on my arms really since college, which even then was pretty light, at my peak I could bench my body weight. On top of the gym work I started adding 90 puships a night in sets of 15 for two weeks then the next week and a half I did 120 in 6x20, which takes us to the end of May. Since then my arms are really dead. And it has been a chore even to type. I've been taking advil, icing my triceps and stretching and of course just stopped cold turkey on all upperbody work, but it's been a little over 2 weeks and they still feel pretty useless, simple things like chopping food or opening doors are a big deal. My questions are 1. is this normal? and 2. what can I do to get this better, if anything?
I talked to a friend who works as fitness trainer and he figured I went to point of failure too many times with the pushups(a new term for me) and just need to take two weeks off completely from doing anything. The pushups really didn't feel that hard at that time, the last two sets I'd struggle but I could probably do another set if I really had to.
Anyway, I signed up to this board figuring people here have a host of experience with these type of things. Thanks for any input.
There isn't really too much you can do except eat properly and rest. I have heard Glutamine supplements can help speed up recovery, but this has been debated over and over. It's worth trying. You could also try some stretching, but that probably isn't going to do a whole Hell of a lot.
The only time it's bad to feel the burn is when you're peeing...