soreness

[VinnieDaChin]

hey everyone- i have a basic weight lifting question: how sore (and for how long) should you be after a good lifting routine? some people say no more than a day or two, some say 4 or even 5 is okay.. so long as you dont workout until youve not been sore for 2 days. whats better for gaining size?

[nfl2k2]

Technically you shouldn't work the same muscle more than once a week if all you're looking for is gaining mass. If you follow that sort of routine, your muscles should not be sore a week after lifting. I've been on a workout routine for about four months now where I work each muscle two times per week, and I am now to the point where my muscles aren't very sore a few days after. I think in time your muscles will get to a point where you won't have to worry about being sore. But to get there you would have to stick to your routine, taking no days off.

[VinnieDaChin]

okay, so what do you mean exactly? am i not yet ready for such a routine? or should i go ahead and do it, in which case: how sore should i be before i risk hurthing my muscles?

[jarrettmeyer]

Back when I would lift regularly (and I lifted for size), we would alternate days (Monday, Wednesday, Friday) on a 2-week rotation.

 

Monday - heavy arms/light legs

 

Wednesday - heavy legs/light arms

 

Friday - heavy arms/light legs

 

Monday - heavy legs/light arms

 

Wednesday - heavy arms/light legs

 

Friday - heavy legs/light arms

 

...repeat...

 

If you lift properly, you're always working your core.

 

If you're sore after a workout, that's okay. Go home, pop a few ibuprofen, relax for the evening. If you should feel no more than an annoying, mild discomfort the next day. Two days later, you should be fine and ready to go. If you're still feeling it, then you still have damaged tissue. Consider your body still closed for reconstruction. Remember, lifting weights works because you have to intentionally damage yourself. The body's repair process creates a stronger mechanism (i.e. bulkier muscle tissue with less fat content) to avoid that damage next time.

 

Also, start with light weight. You might walk into the gym knowing that you can bench 150 lbs, but DON'T. Warm your body into a routine. Start between 80 and 120 lbs, depending on your size. Do high-quality lifts. Next time 85 lbs. Next time 90 lbs. Etc. This lets your body learn to repair itself properly. Don't attempt to go up to the next 5 pounds until you can do 3 sets of 8 reps with the same quality lift as the 80 lb press. When you get to the point where you're maxing out, you might spend 2-3 weeks in a row on the same weight, but that's okay. You'll get those next 5 pounds if you keep with it. It will take longer, but you will be healthier in the long run.

 

Those who lifted for tone, lifted everyday on every muscle group without complaint. They might only bench 50 lbs, but they'd do 4 sets of 50 reps.

 

Good luck!