Help: Weight Lifting Gurus

[Sharpienads]

When ever I start up again with lifting I get sore for two weeks and then nothing till I stop again. When i say sore I mean when I do arms I have trouble washing my hair that night because I cant lift my arms.

Hydrate and eat some bananas.

Same with me. I can't hardly squat to drop a deuce, and my arms feel like I can't reach the top of my head. Super soreness for about two weeks, and then I'm gtg.

[tmleadr03]

Same with me. I can't hardly squat to drop a deuce, and my arms feel like I can't reach the top of my head. Super soreness for about two weeks, and then I'm gtg.

You have not lived till you do legs in a gym that is on the second floor.

[rondog]

I hope this isn't OT, but does anybody here have any experience or opinions about the TRX system?

[DEAGLER]

I went to GNC and picked up some Whey protein. The worker there gave me a sample of some pre-work out and I took it 20 minutes prior to lifting. I took a protein shake after my work out yesterday, now today I don't even feel sore but I can feel my muscles a little "tired". Is this normal? Should I skip a day or two to lift again?

[DavieD55]

Wait a day then go back but work out a different muscle group.

Are you doing a split workout routine or a full body workout?

[DEAGLER]

I do split routines. But yesterday I worked my upper body lightly. I've done this plenty of times and got sore for 3-5 days. But this time I took the pre-work out and some Whey and I'm almost not sore at all.

[DavieD55]

Ok, so if you did chest, shoulders,and triceps, i would say wait a day and then do legs. wait another day then do back and biceps. Rest two days and start over. Even though you dont feel sore i wouldn't workout the same muscle group again for atleast 3 days.

[275RLTW]

Time for cardio then....go run a few miles at a moderate pace (yes it's raining outside...suck it up).

[nells08]

Go to bodybuilding.com and find a workout plan for yourself. It will take all of the guess work out of this that your doing. They have meal and supplement plans to go with the workout plan that you choose. You don't have to be a member, just go to the site, pick a plan and got to work!

As far as soreness goes, if you workout the same muscles with the same exercises all the time your body will get use to it. From my own personal experience, I so different exercises weekly for the muscle that I work. That way you keep your muscles confused and hit muscles in different ways! Have fun bud!

[Danimal]

Your muscles get sore from a buildup of lactic acid that causes damage to your muscle cells. To minimize this you just need to put in as much cardio as you can after your strength training workout. This gets your blood flowing and flushes the lactic acid out of your muscles where your liver filters it out before it causes as much damage.

Plan your workout to accommodate a transition to focused strength training. Start with muscles that heal quickly, specifically core, calf and forearm muscle exercises. These muscle groups contain smaller muscles that are able to heal fast, but most importantly are required at some level or another for working out all other muscle groups and you want them to be strong and conditioned before you try larger muscle groups or risk injury to these smaller weaker muscles.

Interval training seems to provide the most benefit for me. You gain real power and endurance instead of puffy useless muscle. The muscle that I put on is much denser and stronger, and the overall level of pain is low compared to body building style muscle isolation workouts. I do sets based on time, not reps (though I keep the weight high enough to make it hard to keep lifting for the whole time) and have 30 second or less cool down periods between sets. I drink lots of water between sets. I always end lifting with combination exercises that work multiple muscle groups together including my focus group for the day. This improves balance and coordination. The last thing I do is run 2 miles as fast as I can, then slow down to about an 8 mph pace and run until I run out or either time or energy. This seems to flush out my muscles pretty good, and adds the endurance part to the workout.

Big picture:

-Warm up and stretch thoroughly
-Drink lots of water
-Work up to working out starting with core and support muscles first
-Finish with cardio so that you flush out the lactic acid
-No pain = you're not doing it right.