Best Method for Delayed Muscle Pain?

xnorwaks · 06-14-2007, 08:43 AM

Hey everybody! My question for you all today is what is the best method for dealing with muscle pain, because this new routine of mine doesnt lend itself to taking much time off soooo. The current method Im using is just Whey powder and plenty of water, but that doesnt seem to work as quickly as I want it too. Anyone think they can help?

**P-funk** · 06-14-2007, 08:47 AM

lets investigate your question....

"what is the best method for preventing muscle pain?"

and

"this new program doesn't let me take much time off"

I would say:

The best method is rest and recovery between training bouts. IF you are not able to recover, then your program sucks and isn't doing you any favors. Lower the volume, decrease the frequency or change the program around to fit your level of recovery.

xnorwaks · 06-14-2007, 08:53 AM

No no no i can space it out, but still Its not severe muscle pain or anything. Just enough to stop me from doing my cardio

**Gazhole** · 06-14-2007, 09:09 AM

Either suck it up, follow Funk's suggestion, or just do your cardio before DOMs sets in. Like straight after weights or something.

Or a combination of the above. He's right though, more rest = more recovery.

**P-funk** · 06-14-2007, 09:12 AM

post your training program.

I would like to see what it is you are doing.

xnorwaks · 06-14-2007, 10:26 AM

Sure thing! Day 1 is done twice per week and it consists of four leg excersises being, leg press, leg extensions, leg curl, and Calf Raise. Each other these I do 4 sets give or take and nothing crazy mind you for about 13 reps. After I get the legs done on Day 1 I move onto 4 specific shoulder excersises being Front Raise, Seated Side Raise, Rear Deltoid (On The Pec Deck Machine) and Upright Rows. Also, as a said note the guy that built my routine made it out that I should do one excersise for bulking and one excersise for shaping. Should I continue with the Day 2? Or what?

**P-funk** · 06-14-2007, 10:36 AM

you lost me...that was 1 day? 4 leg exercises plus the shoulder exercises? You do that twice a week? Same reps and sets each time?

Write your program in an easier format to read, like:

day 1
squat- 3 sets x 10 reps
bench press- 3 sets x 10 reps
chin up- 3 sets x max reps

ect...it will be easier to people to follow.

Also....what is one exercise for bulking and one for shaping? How does an exercise bulk or shape? I think the guy who wrote the program for you probably has a poor understanding of anatomy and physiology. Why is everything at 13 reps and 4 sets? That is a high amount of volume for training with that sort of frequency.

Based on just day 1...I will go out on a limb and say that your program is pretty poor.

Witchblade · 06-14-2007, 10:40 AM

Contrast showers, stretching, recovery workouts, ice, and most of all 'what P said'.

xnorwaks · 06-14-2007, 10:43 AM

Oddly enough this fellow has one quite a few body building competitions and has a pretty big rep in my area... but ill right it again for you.
Day 1:
Legs
Leg Press- Sets 3-4, Reps 13-15

Leg Extensions- Sets 3-4, Reps 12

Leg Curl- Sets 4-5 reps 15

Calf Raise- Sets 3-4 reps 13-15

Shoulders
Standing Raise- Sets 2-3 reps 12
Seated Side Raise- Sets 2-3 reps 13-15
Rear Deltoid- Sets 4-5 reps 12
Upright Row- Sets 4-5 Reps 13-15

Day 2 I seem to have lost the sheet for but it generally consists of 2 excersises for Triceps, Biceps, Back, and Chest.
Both of these days consists of a minimum of 20 minutes of cardio, though I try for 40. The guy seems to know what he's talking about, but at the same time Ive been working out with a variety of routines for around 3 years now, and this one seems to be doing an alright job.

StanUk · 06-14-2007, 10:54 AM

If your day 2 routine is anything like your day 1 routine then id say the whole thing seems a bit shit. I mean theres no form of squats or lunges in your leg day and you've got two lots of isolation excersizes for your shoulders but no real mass builders like military presses.

xnorwaks · 06-14-2007, 10:59 AM

Actually the day 2 routine is quite a bit different from what I remember actually

StanUk · 06-14-2007, 11:10 AM

Id be quite interested in seeing it.

As for day 1 personally id make some changes to it.

xnorwaks · 06-14-2007, 11:16 AM

see I was thinking around the same, because its tough to fit in those muscle groups twice per week! When they hurting most of the time haha

kind of disappointing too that a bodybuilder champ cant give me a good routine

StanUk · 06-14-2007, 11:23 AM

To be honest id be quite disapointed aswell! I very much doubt he uses that routine for himself, and you might find the whole training each body part twice a week is either a: unnecesary or b: gonna lead to overtraining.

It all depends on what your body responds to, if you've been training for 3 years you've probably go a good idea on what works for you. If it was me though id be inclined to change that routine to a push/pull/legs or if you prefer a body part split, split it into 3 days:

Day1 : Chest/Shoulders/triceps
Day2: Back/biceps/traps
Day3: Legs

Or something similar to that.

Witchblade · 06-14-2007, 12:09 PM

Steroids > good programs.

xnorwaks · 06-14-2007, 05:57 PM

Quote:

Originally Posted by StanUk

To be honest id be quite disapointed aswell! I very much doubt he uses that routine for himself, and you might find the whole training each body part twice a week is either a: unnecesary or b: gonna lead to overtraining.

It all depends on what your body responds to, if you've been training for 3 years you've probably go a good idea on what works for you. If it was me though id be inclined to change that routine to a push/pull/legs or if you prefer a body part split, split it into 3 days:

Day1 : Chest/Shoulders/triceps
Day2: Back/biceps/traps
Day3: Legs

Or something similar to that.

See thats what I used to be doing

! Im thinking that the routine was built for someone who doesnt lift all the time. But since I do have some experience its like im overtraining constantly

britlifter · 06-14-2007, 10:16 PM

I actualy find training each bodypart either 2x per week or once every 4-5 days a great way to train and I am natural, obviously though the volume per training session is low-moderate.

**P-funk** · 06-14-2007, 10:39 PM

Quote:

Originally Posted by britlifter

I actualy find training each bodypart either 2x per week or once every 4-5 days a great way to train and I am natural, obviously though the volume per training session is low-moderate.

key phrase

goob · 06-17-2007, 01:49 PM

Strong Black Coffee. Straight after workout.

Believe it or not, this little chestnut works, and works well.

No idea why.

Go on, Try it.

**P-funk** · 06-17-2007, 02:12 PM

Quote:

Originally Posted by goob

Strong Black Coffee. Straight after workout.

Believe it or not, this little chestnut works, and works well.

No idea why.

Go on, Try it.

there was just some research that came out showing caffeine may have some benefit to training recovery.

I will try and find it for you. I have it here somewhere.

**P-funk** · 06-17-2007, 03:12 PM

damn, I can't seem to find where I put it. Sorry.....it is out there somewhere. lol

Duncans Donuts · 06-17-2007, 03:42 PM

muscles don't feel pain, actually.

Duncans Donuts · 06-17-2007, 03:43 PM

anything that increases bloodflow should be good, hot baths, deep tissue massage, myofascial release, stretching, decent cool down.

negative only exercise makes DOMS much, much more severe.

danzik17 · 06-17-2007, 08:55 PM

Guess I'm a masochist, I love the feeling of DOMS for the couple days following a brutal workout. I know it's not required to have DOMS for progress but goddamn it just sends me mental signals that it was a good workout.

When it's really bad though, I personally like taking a steaming hot shower and stretching out the muscle group(s) in there. Leads to some interesting questions about why the hell I took so long in the shower

Samo · 06-18-2007, 08:14 AM

Quote:

Originally Posted by danzik17

Guess I'm a masochist, I love the feeling of DOMS for the couple days following a brutal workout. I know it's not required to have DOMS for progress but goddamn it just sends me mental signals that it was a good workout.

Hell yeah, I know exactly what you mean....

to answer original question, massage is goooood!!!

xnorwaks · 06-21-2007, 11:04 PM

Quote:

Originally Posted by P-funk

key phrase

Yea see my true problem was that I was taking this routine much to hard for my own good, and when I started to slow down it actually ended up being a really awsome routine. Thanks for all your help though

Ill give that caffeine shit a try.

06-14-2007, 08:43 AM	#1
xnorwaks Registered User Join Date: Jun 2005 Posts: 36	Best Method for Delayed Muscle Pain? Hey everybody! My question for you all today is what is the best method for dealing with muscle pain, because this new routine of mine doesnt lend itself to taking much time off soooo. The current method Im using is just Whey powder and plenty of water, but that doesnt seem to work as quickly as I want it too. Anyone think they can help?
xnorwaks Registered User Join Date: Jun 2005 Posts: 36

06-14-2007, 08:47 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,358	lets investigate your question.... "what is the best method for preventing muscle pain?" and "this new program doesn't let me take much time off" I would say: The best method is rest and recovery between training bouts. IF you are not able to recover, then your program sucks and isn't doing you any favors. Lower the volume, decrease the frequency or change the program around to fit your level of recovery.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-14-2007, 08:53 AM	#3
xnorwaks Registered User Join Date: Jun 2005 Posts: 36	No no no i can space it out, but still Its not severe muscle pain or anything. Just enough to stop me from doing my cardio
xnorwaks Registered User Join Date: Jun 2005 Posts: 36

06-14-2007, 09:12 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,358	post your training program. I would like to see what it is you are doing.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-14-2007, 10:26 AM	#6
xnorwaks Registered User Join Date: Jun 2005 Posts: 36	Sure thing! Day 1 is done twice per week and it consists of four leg excersises being, leg press, leg extensions, leg curl, and Calf Raise. Each other these I do 4 sets give or take and nothing crazy mind you for about 13 reps. After I get the legs done on Day 1 I move onto 4 specific shoulder excersises being Front Raise, Seated Side Raise, Rear Deltoid (On The Pec Deck Machine) and Upright Rows. Also, as a said note the guy that built my routine made it out that I should do one excersise for bulking and one excersise for shaping. Should I continue with the Day 2? Or what?
xnorwaks Registered User Join Date: Jun 2005 Posts: 36

06-14-2007, 10:36 AM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,358	you lost me...that was 1 day? 4 leg exercises plus the shoulder exercises? You do that twice a week? Same reps and sets each time? Write your program in an easier format to read, like: day 1 squat- 3 sets x 10 reps bench press- 3 sets x 10 reps chin up- 3 sets x max reps ect...it will be easier to people to follow. Also....what is one exercise for bulking and one for shaping? How does an exercise bulk or shape? I think the guy who wrote the program for you probably has a poor understanding of anatomy and physiology. Why is everything at 13 reps and 4 sets? That is a high amount of volume for training with that sort of frequency. Based on just day 1...I will go out on a limb and say that your program is pretty poor.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-14-2007, 10:40 AM	#8
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,274 Photos: 2	Contrast showers, stretching, recovery workouts, ice, and most of all 'what P said'.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-14-2007, 10:43 AM	#9
xnorwaks Registered User Join Date: Jun 2005 Posts: 36	Oddly enough this fellow has one quite a few body building competitions and has a pretty big rep in my area... but ill right it again for you. Day 1: Legs Leg Press- Sets 3-4, Reps 13-15 Leg Extensions- Sets 3-4, Reps 12 Leg Curl- Sets 4-5 reps 15 Calf Raise- Sets 3-4 reps 13-15 Shoulders Standing Raise- Sets 2-3 reps 12 Seated Side Raise- Sets 2-3 reps 13-15 Rear Deltoid- Sets 4-5 reps 12 Upright Row- Sets 4-5 Reps 13-15 Day 2 I seem to have lost the sheet for but it generally consists of 2 excersises for Triceps, Biceps, Back, and Chest. Both of these days consists of a minimum of 20 minutes of cardio, though I try for 40. The guy seems to know what he's talking about, but at the same time Ive been working out with a variety of routines for around 3 years now, and this one seems to be doing an alright job.
xnorwaks Registered User Join Date: Jun 2005 Posts: 36

06-14-2007, 10:54 AM	#10
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	If your day 2 routine is anything like your day 1 routine then id say the whole thing seems a bit shit. I mean theres no form of squats or lunges in your leg day and you've got two lots of isolation excersizes for your shoulders but no real mass builders like military presses.

06-14-2007, 10:59 AM	#11
xnorwaks Registered User Join Date: Jun 2005 Posts: 36	Actually the day 2 routine is quite a bit different from what I remember actually
xnorwaks Registered User Join Date: Jun 2005 Posts: 36

06-14-2007, 11:10 AM	#12
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Id be quite interested in seeing it. As for day 1 personally id make some changes to it.

06-14-2007, 11:16 AM	#13
xnorwaks Registered User Join Date: Jun 2005 Posts: 36	see I was thinking around the same, because its tough to fit in those muscle groups twice per week! When they hurting most of the time haha kind of disappointing too that a bodybuilder champ cant give me a good routine
xnorwaks Registered User Join Date: Jun 2005 Posts: 36

06-14-2007, 11:23 AM	#14
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	To be honest id be quite disapointed aswell! I very much doubt he uses that routine for himself, and you might find the whole training each body part twice a week is either a: unnecesary or b: gonna lead to overtraining. It all depends on what your body responds to, if you've been training for 3 years you've probably go a good idea on what works for you. If it was me though id be inclined to change that routine to a push/pull/legs or if you prefer a body part split, split it into 3 days: Day1 : Chest/Shoulders/triceps Day2: Back/biceps/traps Day3: Legs Or something similar to that.

06-14-2007, 12:09 PM	#15
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,274 Photos: 2	Steroids > good programs.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-14-2007, 10:16 PM	#17
britlifter Registered User Join Date: Jun 2007 Location: Great Britain Posts: 40	I actualy find training each bodypart either 2x per week or once every 4-5 days a great way to train and I am natural, obviously though the volume per training session is low-moderate.

06-17-2007, 03:42 PM	#22
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	muscles don't feel pain, actually.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

06-17-2007, 01:49 PM	#19
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Strong Black Coffee. Straight after workout. Believe it or not, this little chestnut works, and works well. No idea why. Go on, Try it.

06-17-2007, 03:12 PM	#21
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,358	damn, I can't seem to find where I put it. Sorry.....it is out there somewhere. lol
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-17-2007, 03:43 PM	#23
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	anything that increases bloodflow should be good, hot baths, deep tissue massage, myofascial release, stretching, decent cool down. negative only exercise makes DOMS much, much more severe.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

06-17-2007, 08:55 PM	#24
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,880 Blog Entries: 5	Guess I'm a masochist, I love the feeling of DOMS for the couple days following a brutal workout. I know it's not required to have DOMS for progress but goddamn it just sends me mental signals that it was a good workout. When it's really bad though, I personally like taking a steaming hot shower and stretching out the muscle group(s) in there. Leads to some interesting questions about why the hell I took so long in the shower

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