Work out

[zrez 0]

are your muscles suppose to be sore the next day? I know the first week i started they hurt, but that was only because i was just starting. I know they arent suppose to hurt like THAT, but after i work out, i dont even feel any pain or discomfort or anything the next day. I've heard no pain no gain. maybe just add a little weight? or are u not suppose to realyl feel it the day after?

[Eazy_b97 1]

It's always good to feel like the muscles are exhausted. I've heard they shouldn't hurt 2 days later, but a good burn the day after a work-out is good.

[willy0314 0]

the soreness you felt after your first workout is totally normal. Aside from that, you shouldn't be hurting days later. You might feel a little tight, or tired if your doing some heavy lifting, for a day or two, but it shouldn't hurt. Your muscles should burn when you are done lifting, and feel really tight, thats from the lactic acid build up (called "pump" by gym guys). but that goes away in about an hour. Try to use as much weight as you can, with perfect form, and work till ur muscles are exhusted. If your form is bad, it dosen't matter how much u lift.

[willy0314 0]

also....stretching and lots of water and a good high protien meal after your workout will help avoid the soreness. lots of water, and stretching...

[toroytorero 0]

maybe it's just me but I always like the soreness from working out.. usually hits me right before I'm going to bed and on to the next day...never anything BAD ..I dunno maybe I'm the only one, I always liked rubbing bruises to.. I'm just an endorphine junkie I guess.

[hockechamp14 0]

I've noticed that when sprinting or lifting heavy that I get sore sometimes. It's usually because I'm not taking care of myself well enough with post workout nutrition, stretching, and taking care of my muscles. I always work out hard, so I have to take care of myself or I'll be sore.

[Jordan6969 0]

I don't really mind the soreness after workouts either. Sometimes I think I actually play games better when I workout the day before because it takes mind off of how tired my legs get.

[markthedeadhead 0]

If your muscles are sore 2 or more days after a lift, you aren't consuming enough protein or getting enough sleep. Rest is just as important to the muscle re-building process as nutrition. However, soreness that night (assuming you worked out early in the day) or the day after is totally normal, and is usually a pretty good indicator you successfully and totally fatigued your mucles during the workout. What willy0314 said is not only true, but very important. Muscle soreness is very different from muscle pain, and after lifting for a while, you'll figure out the difference. Over the past few years, I have done some serious (consistent) lifting and love the sore feeling the day after a heavy lift.

[biff44 0]

Yeah, they are supposed to get sore. You are actually micro-tearing the muscle as you lift weights, and it is the repair of the micro-tears that makes the muscle bigger a few days later.

I find that sometimes the only way to make the aching stop is to work out that muscle group again 2 days later. It is counterintuitive, but it sometimes works--don't baby them just because they are sore.

[tume 0]

If your muscles are sore 2 or more days after a lift, you aren't consuming enough protein or getting enough sleep.

It definitely isn't that simple. Soreness is due to many factors, and you can shorten your recovery time by doing things right. Things like flexing, rest and nutrition (enough fat/carb/prot, enough water intake, vitamines, magnesium, creatine, amino acids like glutamine).

You should also consider factors like overtraining (fatigue, you're not healthy), training background and methods. For example, if you've been using same workout schedule for a year and change it to a completely different one that includes fe. new workouts or more volume in sets, expect your body to respond to it. Doing new things may stimulate your body a lot differently than before, and this way you get sore muscles.

I try to do many things right, but at the moment my triceps have been sore for three straight days. Again, most important things I would like to contrast about recovering:

Get your diet sorted out, use a recovery drink soon after a physical workout, flex, drink enough liquids (water), and don't forget to rest.

[hockechamp14 0]

How do you figure that flexing helps recovery? By getting more blood to the muscle?

I like using massage, which I can rarely get, so I settle by going through my body parts in different contortions in the hot tub at my house.

[Sassmasta 0]

Your diet is virtually everything. With That being said, after a workout, you want to almost immediately eat a meal that has between 25 and 40 grams of protein, with about 20-25 grams of carbohydrates. My post workout meal is a 6oz. grilled chicken breast w/1/2 cup of brown rice and 1/2 cup of steamed veggies. I love it. Since I have cleaned up my diet and began regular excercise I went from 200 lbs. to 180 lbs. and my body fat % has dropped from 17.7 to 12.5. (In 7 weeks) I have a goal of 9% set for the 12 week mark. Lets see if it happens.

[hockechamp14 0]

Your diet is virtually everything. With That being said, after a workout, you want to almost immediately eat a meal that has between 25 and 40 grams of protein, with about 20-25 grams of carbohydrates. My post workout meal is a 6oz. grilled chicken breast w/1/2 cup of brown rice and 1/2 cup of steamed veggies. I love it. Since I have cleaned up my diet and began regular excercise I went from 200 lbs. to 180 lbs. and my body fat % has dropped from 17.7 to 12.5. (In 7 weeks) I have a goal of 9% set for the 12 week mark. Lets see if it happens.

I find that taking whey hydroslate absorbs quickest and enables the best protein synthesis with aminos. The chicken isn't absorbing quickly enough to maximize what you're doing in the weight room. I buy surge from biotest, and it is a wonderful product.

After my PWO shake my next meal is usually 2/3 carbs and 1/3 protein. I put on like five pounds in the last month or so, so I would say it works well.

[StinkyDuffman 0]

I always hit the steam room for 5-10 minutes after running and lifting. By doing this, I almost never have any muscle soreness the next day plus it just seems to give me a second wind. If for some reason I can't hit the steam room afterwards, I tend to feel a bit sore the next day.

[tume 0]

I always hit the steam room for 5-10 minutes after running and lifting. By doing this, I almost never have any muscle soreness the next day plus it just seems to give me a second wind.

Cold shower / bath has similiar effects which power up the recovery process. I guess cold treatment is more effective than hot, and more pro athletes use it.

[hockechamp14 0]

I always hit the steam room for 5-10 minutes after running and lifting. By doing this, I almost never have any muscle soreness the next day plus it just seems to give me a second wind.

Cold shower / bath has similiar effects which power up the recovery process. I guess cold treatment is more effective than hot, and more pro athletes use it.

I've heard that contrast works well for recovery too... but I hate cold water in the shower or anything. I think it was in one of Charlie Francis's books I read intervals like:

15 seconds as cold as you can stand it

45 seconds on hot

I'm not exactly sure how it works, but I would be interested in trying it especially through the more taxing parts in the end of the season when you're all worn down.

[ShakeAndBake9 0]

it is ok to feel soar the next day. you will usually in your bigger muscels, like your chest/legs. As you get used to a workout or your body gets used to just working out you may not. it doesn't matter if you are soar just make sure you work hard and try to imporove a little with the weight you lift everytime you can.

[sdh 0]

I was always sore after working until until I read the thing about eating protein and carbs and drinking lots of water afterwards. Since then, I am rarely sore after. :D