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after workout soreness

HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/25, 02:14 PM Is there anything I sould do after lifting to prevent muscle sorness? Mine seems to last 4 or 5 days and makes the next day at the gym tough.
jbennett Posts: 1,558 Joined: 2001/02/28	2006/04/25, 02:23 PM Stay well hydrated and stretch often. You can go for a light jog and get the blood flowing, too. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
jbennett Posts: 1,558 Joined: 2001/02/28	2006/04/25, 02:27 PM Also, please do not forget to eat the right foods to make your muscles heal. When you workout, you actually tear and damage the muscle, forcing it to repair itself. If the proper nutrients aren't present, your muscles will take a long time healing. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/25, 02:46 PM it what way? For instance should I be drinking a protien shake after? What are the right foods? I eat healthy and I do stay hydrated. For example I did tris last night now I know today or tomorrow when I do chest I dont get the workout I should because my tris are sore. I feel like I am doing a dis-service to myself and I am not sure if there is some type of supplement or whatever that I should be taking for muscle recovery
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/04/25, 02:59 PM Do Chest and Triceps on the same day. Chest first Tri second -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/25, 04:36 PM ok thanks, I have lifted weights for a few years but I always just went through the motions. This time around I am really putting a lot of sweat into it, so is being sore after every workout just something I have to get used to?
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/04/25, 04:43 PM For a while yes you will be very sore. As your bosy adapts it will be less sore. Soreness is not a indicator that you had a "good" workout and not having it is not a "bad" workout. As you get more experienced it willbe harder to get sore. But that does not mean the workout was not as good as before. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/25, 05:42 PM Try and have a meal before you workout with a good protein source and slow buring carb, like oats. Have a PWO shake with whey and some simple sugars. Drink 1/2 then sip the other 1/2 over 30 minutes. Have a good meal 1-2 hours after your workout with a good protein source and complex carb like a sweet potato. Like mutt mentioned, the longer you stay with it, the less sore you will become and recovery will be faster. Also, if your just starting out, take it slow. A lot of people make the mistake of going full bore from day one. Avoid this. -------------- She sits and wonders why.....no more.
J-Mar Posts: 32 Joined: 2006/04/19	2006/04/25, 07:04 PM Mutt and Mojo are right on.. (DOMS) delayed-onset muscle soreness after workout is common. It's the tearing of tiny muscle fibers. Swelling and stiffness can also occur. I would make sure you are warming up properly before you begin. You stated that you use to just go through the motions. Take it slow and don't go all out at the begining. Baby steps.. :) Give the muscles time to adapt. The sorness should go away within 3 to 7 days. Im not sure of how your workout routine looks but that could be an issue as well.
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/26, 09:04 AM Thanks for your help guys :)
	2006/04/28, 05:10 AM Bump up calories...by 500-800 calories on days you work out....and level off between workouts... Take B-Complex... DOMS can go or it can stay...depending on the intensity of your workouts....I have had DOMS for as long as I been training heavy...however it depends on the type of workouts you do....you'll be less likely to have it with frequent less intense workouts.... stretching after finishing workouts is good...light jog or lifting for couple sets of major muscles groups being sore at 20-30% is good....at 10-20 reps... Ice muscles after workouts for day or two...and then apply heat....or try contrast shower.... Sleep 9-10 hours...this is vital....