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Do you workout at all when you are sore?
- Thread starter LoneTree
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studlife22
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i workout if i am sore it helps force recovery
interesting tidbit that came up with a friend of mine at the gym the other night.
He and I are similar lifts-wise and normally follow a similar protocol. However recently I started the 5x5 program from madcow's site. Now usually, after leg day my legs are sore for 3-4 days. And in the madcow program, you are squatting 3 times per week, twice with very high intensity.
My buddy asked me the other night how I do it... He was like "if i squatted more than once per week id be dead, i can barely move after leg day" to which I replied... that with the 5x5 program, i squat 3 times per week, but im never sore... my body recovers better now than it ever did before.
The whole once per week split is essentially a fallacy anyway, that is not how the body works.
Take a look here for some info on "dual factor theory"
http://www.higher-faster-sports.com/PlannedOvertraining.html
http://www.elitefitness.com/forum/showpost.php?p=4957011&postcount=647
its a lot of reading, but very interesting and probably something most people in the AAS section are not familiar with
He and I are similar lifts-wise and normally follow a similar protocol. However recently I started the 5x5 program from madcow's site. Now usually, after leg day my legs are sore for 3-4 days. And in the madcow program, you are squatting 3 times per week, twice with very high intensity.
My buddy asked me the other night how I do it... He was like "if i squatted more than once per week id be dead, i can barely move after leg day" to which I replied... that with the 5x5 program, i squat 3 times per week, but im never sore... my body recovers better now than it ever did before.
The whole once per week split is essentially a fallacy anyway, that is not how the body works.
Take a look here for some info on "dual factor theory"
http://www.higher-faster-sports.com/PlannedOvertraining.html
http://www.elitefitness.com/forum/showpost.php?p=4957011&postcount=647
its a lot of reading, but very interesting and probably something most people in the AAS section are not familiar with
c3bodybuilding
New member
It's sad bodybuilders turned their back on what they themselves created. Well not all, there's still guys like Ronnie and Melvin who train everything twice.
Dual Factor by Animal is just the same as the Upper/Lower splits Joe Weider created in the 70's and 80's. 5x5 was what Reg Park used to build his mass in the 50's. And HST is very similiar to what Steve Reeves and George Eifermen did in the 40's.
A lot of bodybuilders in Europe still train that way. It's nice to know science can now prove what they knew way back then. It only bothers me when people forget that Joe and the old gang were doing all this stuff from the start. And the guy who ushered in this one bodypart a day, once a week shit, Dorian was lying all along. He was doing something very similiar to DC training.
Dual Factor by Animal is just the same as the Upper/Lower splits Joe Weider created in the 70's and 80's. 5x5 was what Reg Park used to build his mass in the 50's. And HST is very similiar to what Steve Reeves and George Eifermen did in the 40's.
A lot of bodybuilders in Europe still train that way. It's nice to know science can now prove what they knew way back then. It only bothers me when people forget that Joe and the old gang were doing all this stuff from the start. And the guy who ushered in this one bodypart a day, once a week shit, Dorian was lying all along. He was doing something very similiar to DC training.
solidspine
New member
If you are sore or if you are hurt, is a big difference,
If hurt, I simply work around that injury,
Sore, is wonderful and normally will recover in 2-3 days.
If hurt, I simply work around that injury,
Sore, is wonderful and normally will recover in 2-3 days.
Twoguns said:
working forever based on science, vs working for some amount of time because you arent working past your body's potential are different things.
At some point, without increased drugs, the chances are slim you will respond to that training forever...
Take a few moments to read the science behind it, I think you will find it very interesting... No one is saying once per week never leads to progress, but its the amount and duration of time you continue to progress that comes into question
sweatandscience
New member
I am hesitant to work a muscle group that's still sore. I will do a light/high rep workout when I feel the soreness still there.
I guess I want my muscles to mostly recover before breaking them down again.
My theory is that if working out too frequently, your muscles adapt but don't grow. Kinda like the reason why UPS men and bricklayers aren't all walking around looking like bodybuilders.
But every once in a while I will go ahead with it. Just as long as I avoid patterns. Muscles adapt to patterns, and hypertrophy soon comes to a halt.
I guess I want my muscles to mostly recover before breaking them down again.
My theory is that if working out too frequently, your muscles adapt but don't grow. Kinda like the reason why UPS men and bricklayers aren't all walking around looking like bodybuilders.
But every once in a while I will go ahead with it. Just as long as I avoid patterns. Muscles adapt to patterns, and hypertrophy soon comes to a halt.
Singleton
New member
Why are all the answers pussy answers?
Soreness does not determine my actions, rather, it is the opposite.
If it is max effort day, I will work up to a single.
If I have extra energy, I do balance, core work, extra stretching, and high-rep finishers to get a huge pump.
I feel worse when I don't train. Like today, cause the gym was closed.
Soreness does not determine my actions, rather, it is the opposite.
If it is max effort day, I will work up to a single.
If I have extra energy, I do balance, core work, extra stretching, and high-rep finishers to get a huge pump.
I feel worse when I don't train. Like today, cause the gym was closed.
get456 said:working forever based on science, vs working for some amount of time because you arent working past your body's potential are different things.
At some point, without increased drugs, the chances are slim you will respond to that training forever...
Take a few moments to read the science behind it, I think you will find it very interesting... No one is saying once per week never leads to progress, but its the amount and duration of time you continue to progress that comes into question
I know bro, I don't always train like that. When I plateau here, I will go back to 2x week each body part for 6 months or so. But I am still growing on this program right now. After 2x per week, I will go to the FL State Power workout for a while, then back to heavy one part per week. I always keep my body guessing.
Sassy69
New member
I like the theory of training w/ active recovery in mind. I also find that if I waited until I wasn't sore anymore, it might take me longer to 'unlock' the sore muscles. I.e. if I keep them moving they dont hurt so much. Esp legs -- if I killed them on leg day, then I may take an easy cardio day but if I do nothing they'll start to lock up on me cuz I sit all day.
Sassy69
New member
gjohnson5 said:
Sounds like its the difference between ONLY training if you aren't really sore and not training to full capacity if you are sore.
"Sore" IMO should also be relative to the muscle group you are working. I may do a kill-myself leg workout where I'm ol' step-n-a-half just trying to go upstairs, but that just means I'm a little slower getting in & out of my car when I get to the gym. Shouldn't impact, say, my chest training. If I'm really damn sore from something and I'm going in to work the same muscle group again or somethign that hits the previously worked muscle group, then I might need to reconsider my training split. This is where an active recovery schedule helps - maybe if you do heavy chest & light tris on your first rotation and then when chest & tri day comes around the next time, you do heavy tri, light chest.
If I'm just picking up from some time off then I'd probably just say "suck it up & work thru it" just to get the consistency back on track, but I'd probably adjust my training so I'm not destroying myself on the first day back either.
I also find if I am sore as shit & take a day off, I tend to be even more locked up for not getting out & moving around than I would be if I just trained. Sometimes the degree of soreness impacts the quality of the next day's workout, I guess there again you have to adjust accordingly - work a different muscle group, just do cardio, cut back on your intensity or whatever. Its kinda like - use common sense but don't be a wuss about it.
Probably none.gjohnson5 said:
The research is all over the place. But the problem with research is that there has been no study on workout with AAS.
Most people believe in this gospel that strength training causes hyperplasia (increase in number of muscle cells) and aerobics cause hypertrophy (increase in size of muscle cells), but recent esperimental studies show that it is not that clear. In some studies, hypertrophy was the main result of strength training. On the other hand, in some people, hyperplasia also resulted from aerobics.
When you add AAS to it, it bceomes more complicated. AAS is supposed to decrase your recovery time.
An additional fact is that what works to increase strength and endurance may not be the best method to bulk.
Considering everything, working one body part once a week is probably not the best method, especially with smaller muscles who recover faster.
Mild soreness probably happens because of accummulation of metabolites and K+ (although there are many other explanations). More significant pain probably happens from inflammation. Inflammation is a response to injury. Your body is trying to tell you something.
Still, many studies have shown that light activity works better to decrease inflammation compared to rest.
As someone mentioned, mild soreness goes away after warm up or couple of sets. Probably it is OK to work out especially when you are on AAS.
Significant pain: Probably light workout is the best thing to do.
The objective is progressive overload, not overstress.
Still, what works for one may not work for others.
c3bodybuilding
New member
timtim said:
Maybe if you read my *whole* post you would see that what I am saying is all these *new* training programs, DC, HST, Dual Factor, 5x5, etc were all being done long ago.
With the Dorian comment, I was explaining what he really did and used a program name that people are familiar with.
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