ethanol
Registered
I have a very sore chest that I last work on durring saturday with a 5x5 program. Today I need to go to the gym and i am still very sore, should i still work on chest?
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need more reocvery time?
- Thread starter ethanol
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If you can keep good form then its fine. If the soreness affects your ability to perform each rep perfectly then you shouldn't be doing it.
Why are you doing the same workouts so close together? Did you train 5x5 chest saturday, and 5x5 chest again today?
Why are you doing the same workouts so close together? Did you train 5x5 chest saturday, and 5x5 chest again today?
Perdido
Elite Member
Please tell us you train lower body as much as upper body.
I say do it. If you are new to full body workouts it will take a little bit before you adapt to hitting a muscle group that frequently. You will though, and your results will be good. The 5x5 program is a good one (Assuming you aren't using some version a supposed Internet guru fucked up along the way).
Only you can know. If it's just a small amount of soreness, man the hell up and work it. If it's the really deep kind of soreness that makes it difficult to move, do some light sets of bench/flys to get some flood blow to assist recovery.
ethanol
Registered
I am gona change things around to allow for two complete days off from now on
Yes I am.
I have to agree, if you're sore you should rest that muscle group. Remember the pain is an indication that your tissue is still healing and growth comes from the process. The best most accomplished bodybuilders are the ones that know how to listen to their body best. Everyone is different, a few days rest for one may be a day for another. Same goes for individual muscle groups...
I honestly think the only reason people recommend avoiding training while sore is because of the advent of split routines. When people used to train using full body routines more often, I guarantee you they trained while they were sore.
I also guarantee you that countless athletes train, and possibly compete, while sore. I have personally pulled PR level lifts while sore more than once in the past.
Soreness is a phenomenon that is not very well understood. However, empirical evidence as well as at least a study or two, as opposed to simply applying possibly misguided common sense, strongly suggests that you can train while sore with recovery from previous workouts still taking place.
I also guarantee you that countless athletes train, and possibly compete, while sore. I have personally pulled PR level lifts while sore more than once in the past.
Soreness is a phenomenon that is not very well understood. However, empirical evidence as well as at least a study or two, as opposed to simply applying possibly misguided common sense, strongly suggests that you can train while sore with recovery from previous workouts still taking place.
Its not a matter of overtraining, you can't overtrain from one workout. The line is when the soreness causes you so much pain that you can't keep perfect form on your exercises.
This will vary by the intensity of the soreness, the pain threshold and experience of the lifter, and what exercise you're doing.
If you find you can keep good - nay, PERFECT - form on every rep despite the soreness then i see no reason not to train through it. If you can't do that, poor form is just going to open you up for a more serious injury.
Case in point, i did a high volume leg workout on Tuesday. It was 10 sets of 5 reps on Squats. On Wednesday i had trouble walking it hurt so much, couldnt really get up stairs etc. On Thursday it still hurt a lot, but i could just about squat. I went into the gym Thursday morning and got a new 1 rep max PR.
It hurt like shit, and took some warming up, but i kept my form solid, my mind focused, and i got that damned PR. Soreness doesn't HAVE to affect your workouts negatively. Just pay attention to your body, and know your own limitations.
Perdido
Elite Member
Good IM article on the subject: Training With Muscle Soreness: Should You Do It?
Totally agree with that article. Recently came off a block training program which is entirely based on training the same muscle groups hard twice in a row, and i geared it towards back growth.
My back exploded over the course of about a month. Two days may be the limit, because the last thing you want is to go from super-compensating to decompensating, but theres definitely something in it.
Perdido
Elite Member
I'm doing the same now for legs/calves. They are still sore the second day of training but the results speak for themselves.
Dont you find they are less sore on the third day, after both training sessions? The morning of the second session they kill, but the next day they are fine. Its awesome.
Perdido
Elite Member
You are right. After last nights workout (second day) I am not nearly as sore as the first days workout. I did same volume but did back off the weight a bit so that might have allot to do with it.
Are your WO days back to back or is there a day inbetween?
I've done both but recently I've put a day inbetween and have backed off on the weight until I start eating more in a few weeks.
Are your WO days back to back or is there a day inbetween?
I've done both but recently I've put a day inbetween and have backed off on the weight until I start eating more in a few weeks.
I did them back to back monday/tuesday, friday/saturday or something. Split Upper Pull/Lower Push and Upper Push/Lower Pull. Dropped 2 sets from from the 5x5 on the second day, and 1 set from 3x8.
So the first day would be 5x5 for 2 exercises, and 3x8 for 2 exercises. Then the day after i would do the same or similar exercises for 3x5 and 2x8.
It was killer on Deadlifts, haha.
So the first day would be 5x5 for 2 exercises, and 3x8 for 2 exercises. Then the day after i would do the same or similar exercises for 3x5 and 2x8.
It was killer on Deadlifts, haha.
When you feel like on a larger timescale, like a span of a couple weeks, you are unable to recover. A substantial portion of the time overtraining is NOT the result of insufficient muscular recovery, but insufficient recovery of the fatigued neural pathways associated with heavy lifting.
Many people are operating under the assumption that the single-factor theory of recovery is the be all end all. This is not really the case.
