Hi everyone, I have been going to the gym for about a year. I have been off and on with it but now, I've become consistant with it and going four-five times a week. I've noticed that when I haven't gone to the gym in a while and I start working out (benching, bicep curls etc...) I hurt quite a lot the next day. But when I've been doing the workout for a couple of weeks I don't hurt after the gym. I keep increasing the weights too. Am I supposed to be in fatigue the day after the gym or am I not hurting because my upper body muscles are used to being worked on? Thanks, Chris
wht do you mean hurt? general soreness from working out after being out of the gym for a bit is normal. you're body will acclimate to that over time: 1st week back - general soreness 2nd week - not as much 3rd week - no soreness ^thats doing the same workout...your body will get used to it you also might be overtraining. so you might be gettign soreness from that. do you have a workout schedule or do you just go into the gym and do whatever? how often do you do bench press? do you work you lower body, posterior chain, back muscles? hope your not just doing upper body work you also don't always have to keep raising the weight. you can mess around with rep schemes and such to match whatever your goals are hope this helped or atleast gave you something to think about - feel free to keep asking questions
Yeah, it's more if I haven't been for a while, my muscles are in pain. This is my program: Monday - Upper Body Tuesday - Lower Body Wednesday - Rest Thursday - Upeer Body Friday - Lower Body Saturday - Upper Body and Cardio Sunday - Rest Begin each and every day of training with 10 minutes treadmill at the start and ten minutes at the end. UPPER BODY CHEST 3 sets - 12-15 reps – Bench Press 45kg 3 sets - 12-15 reps – D/B Incline Press 15kg ARMS 3 sets - 12-15 reps – Bicep Curl 20kg 3 sets - 12-15 reps – Tricep Extension 15kg SHOULDERS 3 sets - 12-15 reps – Shoulder Military Press 20kg TRAPS 3 sets - 12-15 reps – One Arm Rows 20kg LATERALS 3 sets - 12-15 reps – Lat Pull Downs LOWER BODY LEGS 3 sets - 12-15 reps – Squats 10kg 3 sets - 12-15 reps – Lunges 10kg 3 sets - 12-15 reps – Leg Ext. Curl (1) 40kg 3 sets - 12-15 reps – Leg Ext. Curl (2) 40kg ABDOMINALS 3 sets - 15-20 reps – V-Crunch Natural Resistance 3 sets - 15-20 reps – Decline Crunch Natural Resistance 3 sets - 15-20 reps – Fwd. Ball Roll Natural Resistance Tell me what you think!
what a cookie cutter routine this is look into a dynamic warmup program. 10 minutes on the treadmill doesn't cut it anymore, it doesn't do much to prepare your buddy for a workout. i would get rid of the the arm exercises. do dips, you'll build plenty strength from that. remove the lat pulldown and do pullups i would also get rid of the leg extension curls. do some lunge step ups, that will definatly hit your hammies and glutes. add in some glute-ham raises. you should add some rotationial core work - cable wood chops, russian twists. add in some back extensions and supermans to hit your lower back, maybe some reverse hyper.
http://www.uwlax.edu/strengthcenter/videos/video_index.htm http://www.crossfit.com/cf-info/excercise.html http://www.exrx.net/Exercise.html these sites have a bunch of exercise clips/
I know how you feel man I hurt everyday after I go to the gym, if I go hiking or go to ballet I am not sore the next day at all. When I go to yoga classes or lift weights or even swim laps I hurt so bad I sometimes have to take tylenol with codeine in it just to get out of bed...and then I feel fine and go to another power yoga class...vicous cycle. I took a few days off and feel like a cow but the aches are finally going away. Maybe take sometime off? I know that's hard to hear I get addicted to things easily.
thank you for those. im getting into weight trraining and building up muslce. im abit overweight atm ad those are a great help
