Thread: Is it okay to workout when you're still sore?

go back to the gym and train chest?

go back to the gym for? chest training?

Originally Posted by kenwood

go back to the gym for? chest training?

copycat.

If you are gonna trin chest. get a few more days rest. i sometimes train a uscle every 4 or 5 days. but mostly once a week

Yeah, I do full body everytime I go. I guess I recover slow, I havent trained since monday the 2nd

Originally Posted by Tier

Yeah, I do full body everytime I go. I guess I recover slow, I havent trained since monday the 2nd

how much volume are you using?

what does your routine look like?

Originally Posted by Tier

Yeah, I do full body everytime I go. I guess I recover slow, I havent trained since monday the 2nd

or did u do some exercise u have never rarely did before?..i did a new exercise in ma chest training on mon. and mines still sore

heavy as I can with proper form: db flys and db incline presses, lateral db raise and forward db raise (dont know term).

Originally Posted by Tier

heavy as I can with proper form: db flys and db incline presses, lateral db raise and forward db raise (dont know term).

what does that mean?

how much volume are you using? What does the other days of your routine look like? What are the asigned rep ranges for each of the three days? How do you split up intensity between bodyparts since you are doing total body?

Jesus christ....do people read this site at all? Or do we answer the exact same questions daily and instead of learning from them people make the same mistakes and then ask them over again?

This is some great info. Myth number 3 addresses training a sore muscle.

http://www.ruggedmag.com/index.php?type=Article&i=5&a=6

Originally Posted by Pedigree

This is some great info. Myth number 3 addresses training a sore muscle.

http://www.ruggedmag.com/index.php?type=Article&i=5&a=6

I agree with the active recovery session or mobility work. That is why I want to know his volume and intensity for all of the days and how he breaks it up.

It would be tough to go all out while still sore though since soreness is typically accompanied by a shortened or tight of ROM which would cause poor movement patterns, overload of different muscles to handle the work and possible injury.

Originally Posted by Tier

heavy as I can with proper form: db flys and db incline presses, lateral db raise and forward db raise (dont know term).

how many days do you go a week?

Very seldom do I get sore unless I change an exercise. I still work through it.

I often train through soreness. I will try to stretch the muscle and loosen it up a bit if it is sore enough that it is also stiff actually impedes full range of motion, but generally that isn't much of an issue.

lol full bodys

Originally Posted by Todd_

lol full bodys

What's so funny about that?

Originally Posted by MyK

how many days do you go a week?

two times a week, full body. I never alternate intensity but I always alternate types of workout, it's always close to max 2-3 sets 8-12 reps

pull ups (hands away)
db flys
db lat raises
db forward raises
db behind head (tricep)
db preacher curl
db hammer curl
db incline press
barbell curl
squats
decline situp w/ 45 lb db

Originally Posted by Tier

two times a week, full body. I never alternate intensity but I always alternate types of workout, it's always close to max 2-3 sets 8-12 reps

pull ups (hands away)
db flys
db lat raises
db forward raises
db behind head (tricep)
db preacher curl
db hammer curl
db incline press
barbell curl
squats
decline situp w/ 45 lb db

that workout needs more balance. it is all over the place.

Originally Posted by P-funk

that workout needs more balance. it is all over the place.

Yeah, I don't know shit but I try to pick-up this and that from you guys. That's an almost 2 hour routine, i'd hate to make it any longer but I know I should implement dead lifts and more lower body and back exercise, I just dont know exactly what I should do.

I read what I can here but same old story, work more than FT, college, studying a language and cisco in my spare time.

Any help would be appreciated

Originally Posted by Tier

Yeah, I don't know shit but I try to pick-up this and that from you guys. That's an almost 2 hour routine, i'd hate to make it any longer but I know I should implement dead lifts and more lower body and back exercise, I just dont know exactly what I should do.

I read what I can here but same old story, work more than FT, college, studying a language and cisco in my spare time.

Any help would be appreciated

you are only working out 2 days a week, total body, correct?

Lets start there.

Yes

Originally Posted by Tier

Yes

could you go 3 times?

Originally Posted by Tier

Yes

okay, so what I mean by balance is you want to get a good flow of both horizontal and vertical pushes and pulls with your upper body and both hamstring dominant and quad dominant exercises with your legs. Balance your joint actions out.

So, for 2 days a week of training you may want to break it up like this:

day 1- quad dominant; horizontal upper body
squat
bench press
cable row
lunge
biceps curl

day 2- hamstring dominant; vertical upper body
overhead press
chin up
some form of deadlift
leg curls
tricep pressdown


that is just one idea. there are lots of things you could do.

another idea would be to put together three workouts to cycle through....so you would do 1 and 2 the first week and then the next week it would be 3 and 1..etc...

You should also set up a few different loading schemes and rest intervals so that you can optimize the program and get the best out of it....ie....

week 1- 12 reps x 3 sets - RI= 30sec
week 2- 8 reps x 4 sets- RI= 60sec
week 3- 5 reps x 4 sets- RI= 90sec

Originally Posted by MyK

could you go 3 times?

What is this like an auction?

I could I just don't want to overtrain, avoiding that like the plague.

Listen to p-funk!

but if you could go 3 times, I would recommened a push/pull/leg split! but its up to you!

Originally Posted by Tier

What is this like an auction?

I could I just don't want to overtrain, avoiding that like the plague.

you wont overtrain if your program is set up well.

Originally Posted by P-funk

another idea would be to put together three workouts to cycle through....so you would do 1 and 2 the first week and then the next week it would be 3 and 1..etc...

You should also set up a few different loading schemes and rest intervals so that you can optimize the program and get the best out of it....ie....

week 1- 12 reps x 3 sets - RI= 30sec
week 2- 8 reps x 4 sets- RI= 60sec
week 3- 5 reps x 4 sets- RI= 90sec

Hmm I didn't know RI's affected hypertrophy. I always thought heavy as you can for long as you can would induce maximum muscle damage.

Muscle magazines don't really know shit do they.....