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wills_got_rythm
Banned
I stretch and warm up good and get the blood flowin good, I might be a little sore still but when I get through my warm up sets I dont even think about it anymore
lockdownd7
New member
You probably just don't have very good volume tolerance and/or don't hit each lift very frequently. If you don't want to adjust your split to address those issues, anything that loosens the muscles and promotes blood flow is good: stretching, high rep work/cardio, hot shower, etc.
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Big_BK
Guest
I don't do anything, after a while i don't get them unless i have a drastic change in training like going from low reps(1-6) to high reps (10-12), even then i just deal with the soreness, it's not that bad.
brew
New member
I figured it was just the change in routine. I will try to hit the stretching harder and maybe put 5-10 min on the treadmill pre-workout next time. BB, I never thought to stretch in the sauna post-workout, I'll give that a shot too. I'm sure my body will adjust with time, but I kind of like switching it up. The soreness tells me I'm doing a good job of hitting the muscle and I kind of like it. I just don't like it when it affects my next workout.
that's kind of how it is. After a while I don't get sore, then I switch up the routine and the soreness comes back but it's not excruciating or anything.
musketeer
New member
agreed
working out every day does this also.
training to failure on multiple sets every workout is not efficient.
bblazer
Banned
Just please don't let your dowel drop while you are doing this. I'm already poking out my mind's eye with the thought of you trying to touch the floor and your towel goes.
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heavydutyhit
New member
Why hasn't anyone mentioned the most important factor involved in combating DOMS? RECOVERY! If you ensure ideal recovery protocol your DOMS will be less severe and will not last as long either. The best way to ensure ideal recovery protocol is through your nutrition. And the importance of your post workout nutrition can not be overstated.
Within 20 min of your workout take in as follows:
- 35-45gm 100% whey isolate powder
- 50-75gm carbohydrates from Gatorade
- 10gm BCAA
- 10gm Glutamine powder
- 1,500mg Vitamin C
- 400iu Vitamin E
- 20-25,000iu Beta Carotene
Make sure you stay hydrated throughout the day, and GET PLENTY OF SLEEP!
Within 20 min of your workout take in as follows:
- 35-45gm 100% whey isolate powder
- 50-75gm carbohydrates from Gatorade
- 10gm BCAA
- 10gm Glutamine powder
- 1,500mg Vitamin C
- 400iu Vitamin E
- 20-25,000iu Beta Carotene
Make sure you stay hydrated throughout the day, and GET PLENTY OF SLEEP!
heavydutyhit
New member
I have seen you post a whole bunch about training, and very little on nutrition/recovery. A friendly piece of advice son..., study these concepts as early as possible. I know you are very young and eager to get your goals accomplished, but the training aspect is the smallest piece of the pie. The biggest piece is nutrition, and recovery is second largest. 15 years ago I started out in my parents basement just as you have. I wish i knew then what I know now. Training in and of itself is not as important as the QUALITY of training you do. And the typical teenager diet is going to get you nowhere fast.
Please read books and not magazines to gain your knowledge as well. Authors are only selling you their book. No advertisements every other page, so the information is not biased (as long as you have the right type of author). As you get older and get into college try to take the following classes:
-Anatomy
-Physiology
-Bio-Mechanics
-Kinesiology
-Exercise Physiology
-Nutrition
-Physics (Technical Physics if available)
Educate, Educate, Educate, YOURSELF!! Bodybuilding is NOT a religion! It is a science, so don't just blindly follow some training/nutritional protocol on faith just because so and so said so. Ask them why. If they have no fundamental, logical explanation based on scientific fact, then they are a moron. Seek advice elsewhere.
Ah thanks bro, yeah I know nobody agrees with this but I dont actually have a diet right now, Im just gettin to the end of my bulk and I hate dieting so much it sucks some serious dick. Right now Iv just been eating as soon as I get hungry, I never go hungry for long. I dont eat specific things but usualyl for breakfast I have eggs, a shake, and lots of carbs. Lunch if Im at school is usually just somthin of the school menu, etc. Whenever I have a set meal tho I eat alot of it, make sure I'm fully filled up. I dont just fill up on carbs either. When I start to cut yes I will start dieting again. Im growin so fast like this Im gettin stretch marks on my skin so Im just gonna keep it like this lol. Oh and about the hamstrings, no muscle stays sore that long exeot my hams, ever since I started to lift properly my hamstrings have taken a long time to recover so its nothing unusual to me.
how many days a week are you training?
make sure you are getting enough rest between workouts. Also, how many hours a night are you sleeping? how much water are you drinking a day? what is your diet like? how many hours do you work a day? what time do you workout? Are you lifting heavy on every workout? what kind of exercise program are you on?
All the above questions affect your recovery, because technically speaking, how fast you overcome the last workout and are ready to get on the next workout without being sore = recovery time.
make sure you are getting enough rest between workouts. Also, how many hours a night are you sleeping? how much water are you drinking a day? what is your diet like? how many hours do you work a day? what time do you workout? Are you lifting heavy on every workout? what kind of exercise program are you on?
All the above questions affect your recovery, because technically speaking, how fast you overcome the last workout and are ready to get on the next workout without being sore = recovery time.
heavydutyhit
New member
NEWS FLASH: If you hate dieting...., find another sport/hobby.
I get bombarded with questions everywhere I go
"How do I get big?"
"Yo heavy..., I train really hard but I just can't gain any mass. What do i need to do?"
"What kind of supplements do I need to take to get big?"
"How come I can't get any stronger?"
Well you get the picture. I respond to these questions with a question of my own. I ask them:
"How many calories are you currently taking in per day, and what are your macro-nutrient percentages?"
They then look at me as if I was speaking Latin. Absolutely clueless. The bottom line is this. Bodybuilding is not about the training. It is not about the cardio. Bodybuilding is about eating and sleeping. If you have no clue how many calories you take in, and/or how many grams of the the macro-nutrients you eat every day, you are NOT a bodybuilder. I'm sorry, but you're just guy who lifts weights.
If you go to the gym and act like a bodybuilder for two hours a day, 3-5 days a week, and then go about the rest of your week with no consideration paid towards hydration, nutrition, supplementation timing, and rest/recovery/sleep...., YOU ARE NOT A FUCKING BODYBUILDER! You are merely one of "those guys" all of us real bodybuilders smirk and shake our head at.
Real bodybuilders don't clock in and out when they enter and leave the gym. For us, bodybuilding NEVER ends. We live it 24/7, 365. That's why we are laughed at, misunderstood, stereotyped as narcissistic, and cast out from "normal" society. That also just happens to be why we a huge, ripped, and built like comic book characters.
Little man..., I am not trying to come down on you here. I started out just like you are. Eager to train as much as possible, but absolutely clueless as to what real bodybuilding is. I trained for 3-4 years before I finally befriended a personal trainer and he "showed me the light".
Right now, during your teenage years, your hormone levels are going to allow you to make great leaps in progress in relatively short periods of time. So will you still grow doing what you are doing now? Yes, but what percentage of your genetic potential are realizing through that diet strategy? 50%? 75%? 35%? What I am trying to say here is...., DON"T WASTE THIS CRITICAL TIME OF YOUR LIFE! Ensure that you are getting 100% of your growth potential by learning about calories, macro-nutrient breakdowns, carb-stacking, the importance of hydration, sleep..., all of the most important things that will make all of the difference. The weights aren't going anywhere.
Buy lots of Tupperware, a digital food scale, and a big ass cooler. A bodybuilder's most prized possession is his cooler. Mine is called the American Express Card, because I never leave home without it. Never.
The bodybuilding diet is year around. Not just when you are trying to "diet down". Yes the caloric intake and macro-nutrient percentages change, but a structured eating plan that you follow religiously is still required. If you love bodybuilding.., then live bodybuilding.
Below is an advertisement by Universal Nutrition's ANIMAL line of supplementation. I have a poster of this blown up and stuck on my fridge. I read it every fucking day.
"I'm not gonna... puke. I'm not... gonna puke. I'm... not gonna puke... Not this time. I chew on these words, force them through my head. In the kitchen, eating another meal alone, it's just those words and another plate of chicken & rice. This jug of water--without that I'd be fucked. Only my second week into it and I'm sick of it already."
On the road to destiny, do not waver... Do not look back.
"Bite, chew, water, chew, water, chew, wash everything down. Repeat. This is my system. Listen, the thoughest part isn't the lifting. It's not the cardio or getting up in the dark on a cold morning. It's the diet. The monotony of eating. My training won't change much. But eating? It will define me..."
To rise above the base instincts, you must assert your will.
"Some days, I'm actually hungry... These are the good days. The food is still dry and tastes like shit, but at least I can get everything down and keep it there. Other days, I just sit and stare. I break out in a cold sweat. I have to will myself to start. Yeah, eating like this is a real pain in the ass."
Stay the course... Stay in control or you will lose your way.
"People in the other world, they don't understand. They can't. They eat instinctively. For me, eating is another part of my life that must be controlled. I've had to learn how to eat, overcome my appetite. It sounds fucked up, but that's what I gotta do to prepare for this. It sucks and I've still got miles to go."
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heavydutyhit
New member
bump
This is a good thread.
heavydutyhit
New member
Thats why I bumped it lol.
