Sore, but recoved? OK to train?

[deltreefitness]

So I'm getting back into the diet and exercise program after a few months off. My problem is I keep forgeting that I have to go light and not do as much as I would normally (like 6 months ago).

I'm getting proper rest, following a well-balanced diet (1.5g protein per body pound, average 65% protein/20% carbs/15% fat, taking multivitamins 3 times a day, 3-5g L-glutamine post work-outs, and 5-6 grams of EAS EFA's a day.

Although I probably over-trained a bit my bi's and tri's are SORE! I trained my bi's on Wednesday. It's Saturday and they still are sore as hell. I trained my tri's Friday and they're sore too. So my question is; Today (Saturday) is supposed my shoulder day. Do you think I should take another day to rest and just do cardio? I know doing shoulder movments will incorporate my arms no matter how proper the form. I'm afraid I will break down the bi's and tri's and they won't grow, wasting my efforts in the gym earlier in the week. Any opinions?

Can a muscle group be recoverd but still be sore?

 

[AustinTX]

Can a muscle group be recoverd but still be sore?

I don't think so.

But I never let that stop me from training another muscle group so long as the sore muscle is in a "supporting" role. If they're too sore to move vs a general sore/recovering feeling, I'd probably skip or do legs.

 

[Malleus]

as I understand it, you _can_ be fully recovered and still sore. but, you probably wouldn't want to go to the gym again if your soreness prevents you from lifting your normal weightload. and if there's the possibility that you're not fully recovered, you might be better off just taking another day or two off just in case. just a thought.