fitnesssarah

I work out 3-4 times per week. I superset everything!
I'm sore 99.9% of the time. Sometimes I'm so sore,
I need to soak in the bathtub, esp for legs. I'm extremely
sore in my back after that workout too, I get major knots.

I constantly stretch before, during and after! I life heavy
because I have such a small frame, I need more thickness.

So is there something I should take so I'm not as sore
or for muscle recovery? Right now I take GNC womens ultra mega
joint support vita pak, but there's 6 damn horesepills and I can't stand
taking them.

www.fitnessmodelsarah.com

thewicked

a few things..

look at how much you're working vs how much you're eating....and again how much you're working

gotta give that body time to recovery...and gotta have enough food intake to cover it but even then most of hte time you can still over do it. Don't ever work a body part more than 48-72 hours after you did it the last time.

Atlarge nutrition makes a product called ETS..which combats doms like a motherfucker. I used to get it BAD in my legs after squats for days but this supplement curbed all that crap in a week. If it's SERIOUS pain..maybe you should get looked at by a dr.

PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

fitnesssarah

I only work one body part per week. So what I'm experiencing is DOMS.
Mostly back and legs though. My diet is pretty damn perfect too.

Is ETS a pill?

www.fitnessmodelsarah.com

Gazhole

I agree with thewicked:

1 - Your training is obviously more stress than your body can take, tone it down.

2 - If it persists, see a doctor.

http://sdatrainingprograms.blogspot.com - Updated 02/12/08

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Triple Threat

That's a very unusual routine. So you do 3-4 workouts for one body part, and the next week you do a different body part? How many weeks until a body part gets worked again?

Gazhole

Wow, i didnt notice that part...its really no wonder you're getting DOMS if you're working out the same thing 3-4 times a week!

Seriously, fix that!

http://sdatrainingprograms.blogspot.com - Updated 02/12/08

"Do i not like that? No, i do not not like that, i LIKE that!"

Travis Bell

yeah pretty much anyone would be sore doing the same bodypart 3-4 times a week. Thats not going to add the mass you want. Unless you meant you work one bodypart per day? which still isn't productive because you'd only be hitting 3-4 muscle groups per week. Get a better program

Also, as wicked metioned, you need to make sure your caloric intake is up to par with your lifting and goals

AtLargeNutrition - Support the company that supports strength!

Built

Why so much stretching? Are they static stretches? Those make the muscle weaker - not a great idea to do before a heavy lift!

I tried ETS, I slept well but that was it. Women don't usually get DOMS like men do because we have so much estrogen. I hardly get any DOMS anymore. Once you're well-conditioned, your workouts shouldn't really leave you sore.

What rep range are you using, and can you describe your routine? Maybe you meant you work one bodypart per day, and that is once a week - was that it? Either way - post up your split.

Protheus

I think he means he's doing some kind of split, where each bodypart gets trained once per week. The DOMS is probably due to the infrequent (once per week) exposure to loading coupled with excessive workload/volume when a bodypart does get trained.

I'd go for reducing the volume but increasing the frequency to twice a week per bodypart - I could be wrong here though without seeing your routine.

fitnesssarah

No NO No I meant I workout 3-4 times per week. But each day I do a different body part, sooo...

Mon: biceps & abs
Tues: shoulders & abs
wed: legs
thurs: rest
fri: back and tris & abs
sat: rest
sun: rest

(It might be the heavy lifting? Or maybe my routine is so good that I hit my muscles differently each time? lol I'm kidding....

I try for anywhere between 8-10 reps with 3-4 sets on each station. And yes I only work each body part once per week.

www.fitnessmodelsarah.com

Irons77

No chest routine?

Soreness is weakness exiting the body.

Built

Which exercises do you do? How much weight do you use? Would you describe your routine?

Protheus

Sorry I said 'he' and not 'she' in my above post.

You don't train your chest at all then ?

Surely on the split you are doing you are training triceps and biceps twice a week (directly, then indirectly) but the major muscle groups only once ?

You'd be better doing a split that does biceps on the same day as back - and tris on the same day as shoulders and chest.

What does everybody else think ?

Gazhole

I wouldnt be too sure about that.

Biceps and shoulders get worked in "back exercises", triceps get worked in a lot of "shoulder exercises" if you're pressing...

This could easily be condensed into three days by putting pressing movements on one day, legs on another, and pulling movements on another.

That way you dont double up ANYTHING, and end up with more rest.

You should probably change up what your set/rep scheme is doing in some way, aswell.

How many movements are you doing per session? Volume could be a factor.

Though id sooner put my money on the fact that if you're mostly doing isolation/single joint exercises thats gonna take each muscle to concentric failure pretty often, especially if you're supersetting everything. Concentric failure usually = DOMS.

http://sdatrainingprograms.blogspot.com - Updated 02/12/08

"Do i not like that? No, i do not not like that, i LIKE that!"

fitnesssarah

you're probably right. I do notice more people split up there routine such as:

mon: hams and calves
tues: arms
wed: back and tris
thurs: quads and glutes

I bet I'm just doing too much at once. Esp for legs, no wonder they f'n kill every week! I'm going to change this up really fast! lol

I don't do a ton of chest, because I don't have a lot of chest left. When I do it though I only do upper chest and middle. I don't have much breast left and don't wanna look like I have pecs...

On all body parts I life heavy weight. Examples: ( not all listed)
I also super-set everything!

bicep dumbbell curls: 30 lb each hand
straightbar curls: 65 - 70 lbs

back lat pulldowns: 90-100 lbs
pull ups: pull up about 50 lbs, I weight 138.

leg sled: 160 lbs
lunges: 12 lbs
standing dumbbell squats: 12 lbs
ham curls: 80-90 lbs

those are just a few examples........

www.fitnessmodelsarah.com

KelJu

First of all, your routine sucks. There is no need to superset everything all of the time. You are working abs on consecutive days which is not a good idea. Also, you are working abs 3 days a week. I don't see a need for that. Abs are just like every muscle in the body. Work them with high intensity with lower volume and lower frequency. Where is your chest exercises? Women should work their chest just like men do.

Post your diet. If you are fatigued, something major is wrong with your fitness program. Your bodyfat% is low. You did a good job on that, but a consequence of that might be the major cause of your fatigue.

Built

12 lb dumbbell squats ain't heavy.

I front squat 95-165 lbs and I'm weak.

No offence, but who told you to train this way?

What are your goals again, and what is your diet?