How long are you sore for?

[musketeer]

After a leg workout on Monday, I know that I'm going to be sore until at least Thursday. My Chest can be sore for 3 days and after killer trap work I can hardly move my shoulders for 4 days. One time - when I squatted with 315lb for the first time - I literally couldn't walk for 2 days and was sore for nearly a week. What about everybody else?

 

[mcr]

Usually not sore at all. Although I'm dead by the end of each workout.

Sometimes I get sore the next day, and legs sometimes for 2-3 days. Usually it's not too bad, if anything.

I do a shit load of warm-ups though. I think there's a correlation between people being overly sore for days, and not warming up and stretching right.

 

[SuperDawgy]

Legs...3-5 days (depending on routine)
Chest...2 days
Back...2 days
Arms...3 days
Shoulders...3 days

 

[Anakin]

On or off cycle? Big difference...

I'd say on cycle about 2 days, which is why I'm doing everything except legs 2 times a week.

 

[Dial_tone]

I only get sore when I change exercises or go up in weight; maybe 48 hours.

 

[TRUEsoldier]

to me if it is ever longer than 2 days somethins wrong!! LOL unless I havnt worked out in months! and then again something is deffinatly wrong!!

Peace

 

[Beachbum1546]

i have been sore for an entire week from legs once. that's a good indication that i did too much. usually i get 4 days. 3 for other bodyparts. unusually my back rarely if ever gets sore.

 

[Lee]

usually just one day, except legs, legs are usually 2 or 3 days dependng on how hard i hit em.

 

[ghettostudmuffin]

Not much at all. Sometimes my chest gets a little sore for about a day, but my legs almost never get sore lol. I just don't get sore much and don't think much of it. My traps got sore this weekend for the first time in weeks from some high rep hise shrugs. Highly recommend them if you've never tried them.

 

[powerlord]

I notice when I don't drink enough water for some reason I stay sore longer,add water and not too sore.The creatine seems to help the soreness also.

 

[Wynn]

It depends on the bodypart for me. Legs stay sore longest at four or five days. I have trouble having my shoulders sore a day if at all.

Diet counts in the time as well as rest. If I get certain veggies (especially broccoli) and a decent night's sleep, the soreness goes away faster.

 

[anthrax]

Stop training legs for weeks and do heavy squats ATF + real heavy calves and you won't be able to walk for one week

 

[WalkingBeast]

Sore for close to 10 years and still ongoing

 

[shawnerk]

I am usually the most sore two days after a workout, then kinda sore on the third day, and usually good to go by day three, but then alow the rest of the week (four days more) before I hit a part again so I can grow a little- when I finally ever get "on", I'll lift like a mofo and hopefully heal faster.

 

[Mithrandir]

Legs are longest at about 3-4..then chest and tri's for some reason..

I can shoulder press and front-delt raise all day and they will never get sore, only certain bench days make front delts sore.

I have genetically big calves that never get sore..ever, only a charlie horse will get them sore, and I pray those never happen..

Bi's never ever got sore until I started hitting the standing isolation curls hard. Infact, they are still sore, this is day three, suckage.

I HAVE A QUESTION:I can never ever get my lats sore. Ever. I can wide grip pull up, row machine, lat pulldown, and row (one knee on bench, up towards chest) on the same day, back to back and the next day I am fine as a whistle, please..any advice on getting the lats sore?? Thanks


Mithrandir

 

[mrplunkey]

I HAVE A QUESTION:I can never ever get my lats sore. Ever. I can wide grip pull up, row machine, lat pulldown, and row (one knee on bench, up towards chest) on the same day, back to back and the next day I am fine as a whistle, please..any advice on getting the lats sore?? Thanks


Mithrandir

2 words -- Pull Overs

Shoulders (only) on a flat bench at a 90 degree angle to the bench itself. Hold a dumbell in both hands suspending it over your chest. Ease the dumbell backwards, past your head and to the floor, making sure you keep your hips low (no levering your hips up as your arms drop). Keep your triceps out of the movement as much as possible. Let the the dumbell streach you backwards as you ease it down, then, fire your lats only at first (your chest will kick-in as your bring it up) and pull the dumbell back up from behind your head and back over your chest. Rinse, repeat.

I love pull-overs. For me, they are like a squat for your upper body.

 

[cockdesiel]

at most 2 days , normally 1 day of DOMS

 

[Carl Carlson]

Like someone else said, I rarely get sore unless I switch up my routine... but I always feel like I just got my ass kicked at the end of my workout.

 

[Aussiedamo]

Usually only sore for 1 or 2 days if I put something new in a workout, but I did deadlifts 5 days ago and my back is still killing me, although it got worse each day for 2 days and now each day its not so bad.

 

[Royster]

it varies, depending on the volume of the workout, and whether I have taken any sets to failure.

 

[Madcow2]

One thing that is important to note is that there is no correlation between soreness and strength/size increase within trained athletes. Soreness is more of an indication of a lifter not training with a given workload/volume enough to become accostomed to it. The vast majority of athletes on a good program that balances volume/intensity/frequency do not get sore at all unless they've taken a break or drastically switched something up. This is true for natural as well as drug enhanced athletes.

Look at a typical BBer type program. They will have a designated leg day once a week where they bomb the hell out of them, frequently going to failure on a mishmash of exercises - many of which serve only to deplete recuperative power, and rarely in the context of a systematic volume/intensity pattern for a training cycle (single factor supercompensation taken to the extreme). Then look at an olympic lifter or even an off season sprinter/thrower. They tend not to have a lot of assistance work but squat 2-3x per week and end up hitting their legs with a variety of other exercises (cleans, snatches etc...). They don't get sore, have no problem putting on weight (some have to curtail their diet so as not to gain too much and very few worry about their diet much beyond the basics), and have a good record for getting progressively stronger over time (there is a reason why the best coaches in the world don't have people training to failure and instead pay attention to volume and intensity regulation over a period). These athletes and their off season programs tend to be a lot more successful at consistently adding muscle than their bodybuilder counterparts. It boils down to better training (not harder work, just training smarter). It's not "all in the diet" as is frequently quoted. Meeting basic caloric and nutrient requirements for growth is not difficult.

 

[NorgePrecision]

The excessiveness of protein, creatine, and water along with a good diet make me want to hit the same area the next day. I'm hardly ever sore, and If I am, it's because of fly's and cable crossovers from a chest workout.

 

[yomama]

The excessiveness of protein, creatine, and water along with a good diet make me want to hit the same area the next day. I'm hardly ever sore, and If I am, it's because of fly's and cable crossovers from a chest workout.

If you're hardly ever sore, that means you aint workin hard enough, boeeeyyyyyyyyyy!

 

[NorgePrecision]

Well, I'm seeing results. I guess if I flex the certain body part the next day it feels a little sore but nothing that ever bothers me. Trust me, I work hard enough. The sweat pours out, and I give it my all every set.

 

[Madcow2]

Well, I'm seeing results. I guess if I flex the certain body part the next day it feels a little sore but nothing that ever bothers me. Trust me, I work hard enough. The sweat pours out, and I give it my all every set.

See my post at the top of this page for an explanation of why people on the most effective programs are not getting routinely sore.

 

[Silvertide]

I would be sore for 2 days on 5x5, but I'm almost never sore on HST. I am growing like crazy though!

 

[Madcow2]

That's because HST applies dual factor theory rather than simply basic supercompensation. You are not alone, HST is a well thought out program using what is very accepted theory (at least outside of bodybuilding) and designed for bodybuilders. I'm not in 100% agreement in all facets nor am I in any way an HST guru or worwhipper but of all the programs touted around by bodybuilders (a group not known for even reasonably adequate programs), it is without doubt one of if not the best.

 

[perp69]

it varies, depending on the volume of the workout, and whether I have taken any sets to failure.

I don't get sore that often. Just every now and then. I am doing 5X5's now. I drink lots of water and lots of protein.

 

[LeanMeanHockeyMachine]

I started hitting the weights again 1 week ago after a three month break from it. My Chest and Back are still sore from my wednesday workout and today is sunday! I like being extremely sore because you feel so much better when the soreness goes away!

 

[NorgePrecision]

OMG, I had to reply back to this thread because of what I'm going through. I decided to take a break from my creatine, because I felt it was making me too bloated. I went to lift after about a week off of it, and I feel like I've just started working out. I did deadlifts 3 days ago and my back is still too sore to even attempt legs tomorrow. Bi's were killing me that day too. I did tri's yesterday, which haven't been sore in months and they feel like they are about to cramp up every time I straighten my arm out. I don't know whether to get back on the stuff or let my body get used to being without it. I'm thinking it was just a shock since I was on it for about 2 months.