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2006/12/29, 10:52 AM
I posted before that I have been on a routine of working each muscle group twice a week. After feeling a little bit more comfortable and a bit more in shape, I started really pushing the weights this past week or so (kids think I am being silly when I am yelling a little bit hehe).
Anyway, here is my question, even though I have 2 days rest sandwhiched in for each body part, should I still be doing that body part the 2nd time for the week if I am still sore from the 1st workout? I hope that makes sense.
When I was younger, coaches always told us just to work the soreness out, but my goals are different now than they were then. I am wanting to get the best muscle defintion I can get. Isn't soreness a sign that your muscles have been torn down from working out? If I am wanting definition, shouldn't I allow the muscles suffecient time to recooperate before hitting them again?
Thanks in advance for your input. This site is awesome. I have learned so much, but have a LONG ways to go!!
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2006/12/29, 10:58 AM
I have always been told do each muscle group once a week, and if it is still sore when the next time comes around then use light weights to train that muscle.
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2006/12/29, 11:00 AM
Also, before I forget, the family and I are headed out to an Antonio tonight. We will be at the zoo most of the day tomorrow, and then off to Austin to visit my sister. Then Sunday morning it's off to Texas Stadium to see the Cowboys whoop the Lions!! Then the 8 hour trip home. YUCK. So, I will be looking here but won't be responding to any posts until monday.
I didn't want anyone to think I was requesting info and wasn't eagerly anticipating the responses :)
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2006/12/29, 06:14 PM
you're only resting 2 days before hitting the same muscle group? i'd say that's not enough time you're giving to your muscles to recoup, and is actually producing worse gains than if you worked out less often. i know it takes my legs a good 4 days before they're recovered from squats/lunges.
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2006/12/29, 07:06 PM
I found this from another website I use where someone just recently ask the same question..the reply came from a moderator...college degreed person trainer..yada yada..
Yes, you should keep working out even though you are sore, but there is more to it than that.
Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will be broken up and removed from the body.
The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.
This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. If you are extremely sore after 2 days of rest, it's fine to rest for a third day if you feel unable to exercise. Take at least one day off between sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker.
Also, if it's just your abs that are sore, it's perfectly fine to work out your other muscle groups while letting the abs rest for another day before training...
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Also do a fitBuddy search below for *soreness* there are alot of posts on this site as well regarding this topic..
patience and strength to you :)
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2006/12/29, 10:11 PM
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Quoting from Velasca:
Also, if it's just your abs that are sore, it's perfectly fine to work out your other muscle groups while letting the abs rest for another day before training...
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Yes, because as we all know the abs are physiologically different than other muscle groups.
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