Thread: Best Method for Delayed Muscle Pain?

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.

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

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.

post your training program.

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

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?

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.

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

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.

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.

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

Id be quite interested in seeing it.

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

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

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.

Steroids > good programs.

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

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.

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

Strong Black Coffee. Straight after workout.

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

No idea why.

Go on, Try it.

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.

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

muscles don't feel pain, actually.

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.

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

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!!!