How long should soreness last?

[gntlben]

Well, I've started doing full body workouts with free weights (I'm a beginner), and so far it's been good except for one thing. I worked out three days ago, and my quads still hurt so badly that I have trouble going up and down the stairs. I've never done squats before, could the newness of the movement be the cause of such intense soreness? Or did I go too heavy? Also, the day after lifting I came down with an awful flu. Is it possible that the flu is hindering my muscle repair, thus causing such pain? I'm not a wuss. I can work out through it. I'm just not sure if I SHOULD work out through it. Soreness means your muscles are still rebuilding correct? Thanks for your replies in advance!

Ben

[mts]

probably a little too heavy and the flu might be hindering the muscle repair rate also...dont work through it, if the muscle isnt repaired then you are going to overtrain it, causing more damage to the muscle...quads are a large muscle group and need a good bit of time to repair, if they still hurt next week just skip that weeks leg day. DOMS can be lessen with a high dose of vitamin C (1g twice daily)... just dont take any NSAIDs as they will hinder muscle repair

[adamthetrain]

Ben,when you work out your muscles are actually tearing. So you don't want to work out while they are still sore. I wouldn't want you getting injured. I am usually sore for about 2-3 days,but my schedule allows for enough time for the muscle group to heal properly.
I'll give you an example of my routine
mon-legs
tues-chest
wed-shoulders
thu-back
fri-arms
It depends on what muscles get sorer. For example my back rarely ever gets sore,but my tri's usually get sore for about 3-4 day(favorite bodypart to train). So by tues they are fully recovered. Also make sure you are taking the proper vitamins. I recommend c,b complex,e, and glutamine. Hope this helps!

[Warrior]

Soreness means your muscles are being subjected to micro trauma and metabolic waste - like a build up of lactic acid. Your body will become more effecient... give it time.

I still remember the days when I first started out and could hardly steer my first car after ditching school to go workout! Pfft...

Increase your vitamin C (1-3 grams per day) - it will help with recovery and help keep you from getting sick during this time. I usually take around 5-6 grams of vitamin C while in a heavy training cycle - getting sick means wasted time and fewer progressive routines.

Also, you should be taking in a well-rounded vitamin/mineral supplement... in addition to this. Neither are too expensive...

[gntlben]

Thanks for the help guys. I'll start taking vitamin c. I'm already on a multivitamin. Also, before every workout I take L-glutamine. After the workout I take whey, creatine (with carbs added), and an EAA supplement. Should I be taking a little of all of this every day? Or more than once on a lift day? I know muscle takes time to repair, and I would think that while it's repairing I should be continuing to take the protein creatine and EAAs. Is this correct?

One more question. As a beginner, it sounds like I should be going a little lighter for more burn and contraction rather than to failure, correct? Thanks alot guys. I know I ask a lot of questions, but I've found that weight training is alot more involved than just picking up a barbell. Thanks!

[mts]

yeah you should be taking all the supplements everyday... you need your body wieght or greater in grams of protien everyday... for example if you wieght 200 pounds you need at least 200 grams of protien everyday. most lifters take 1.5 g per pound some even take 2-2.5

I would wait to go to failure until you get a little less sore and you get your diet up to speed.

to get enough protien I take 60 grams in the morning 40 grams before i workout 60 grams after and 60 grams of slow release before bed... that's 220 grams of protien from supplements and the other 150 grams i get from food.
im not saying take that much protien shakes because whole food is usually better but i have limited time to eat so this helps out alot

[gntlben]

I'm significantly overweight. Like about 60 lbs overweight. Do I STILL need that much protein? Since about 60lbs of my body weight is fat? Or do I just need my body's MUSCLE weight in protein? When taking the protein should I be taking the creatine and EAA supp. with it as well? Thanks. Also, I don't actually have very much muscle I don't think. I mean the soreness from the squats was only from about 40lbs. Of course when you factor in the extra weight I'm carrying. Who knows.

[mts]

wow man, how much do you wiegh...yeah it factors a little but if you are on a clean low carb diet you will probably need that much protien... at least do 1g of protien per pound..and adjust carbs and fat accordingly...make sure most of the fats are good omega 3 fatty acids....
yeah i would still take the amino acids, i never count them as protien and always count them as extra.
let me know your wieght age height and BF %

[gntlben]

I'm 26, weigh 260lbs, and I'm not sure what my %BF is... But it's HIGH for sure. I have a long way to go, but I'm working on it. Thanks for the advice about taking supps. That was one thing I was never sure if I was doing right. BTW should creatine only be taken after work out?

I was doing whole body workouts because I'd read it was good for beginners, but I'm going to switch back to an upper/lower split. That way, I can be lifting every other day. I figure that way, my body will always be in a mode of muscle rebuilding and can make the most of the supps I'm on. That way the extra calories from them won't throw off my eating plan. Thanks alot MTS.

[gntlben]

One more question. Are there any other supplements I should be taking besides Whey, Creatine, EAAs, and L-Glutamine? I often hear people talking about energy supplements and No-Xplode (both good and bad stories on that one), but I'm just not sure. I'm pretty sure whey, creatine, EAAs, and L-Glutamine are the basics. So I'm covered on that. Just wondered if there was anything that would be helpful to my body while it builds muscle but at the same time WON'T make me gain body fat. I have WAAY enough of that. Thanks.

[mts]

I think that whole body and even upper/lower splits are a bad idea... You should split it up like this
mon: back
tues: chest
wed: cardio
thursday: legs
Friday: shoulders and cardio
sat: off
sun: cardio

This is my own personal workout for cutting and it will be the best way to not over train and get the best out of your supplements. since your BF is probably so high you might want to just take 230 grams a day... and keep your carbs low

I would take creatine after a workout...i dont use creatine.

[The Student]

CLA, Check out this post!!

http://www.musculardevelopment.com/f...&highlight=cla

[Warrior]

Thanks for the help guys. I'll start taking vitamin c. I'm already on a multivitamin. Also, before every workout I take L-glutamine. After the workout I take whey, creatine (with carbs added), and an EAA supplement. Should I be taking a little of all of this every day? Or more than once on a lift day? I know muscle takes time to repair, and I would think that while it's repairing I should be continuing to take the protein creatine and EAAs. Is this correct?

You take your sups everyday. The training days are just for the stimulus effect... your body is repairing, rebuilding and growing 24/7... the protein turnover is actually a very remarkable thing - your body is constantly rebuilding itself. The only strong variable that your training days present is the caloric expenditure... your activity is greater, thus you are burning more of your energy intake (from food)... how you adjust for this is goal-dependent.

One more question. As a beginner, it sounds like I should be going a little lighter for more burn and contraction rather than to failure, correct? Thanks alot guys. I know I ask a lot of questions, but I've found that weight training is alot more involved than just picking up a barbell. Thanks!

As a beginner, as in a beginner totally new to this, you need to stick to your whole body workouts and not overtrain yourself. The big thing for your first 4-6... or sometimes 8 weeks (go until this burning feeling becomes less intense - then start working with progressive resistance) is getting accustomed to your muscular systems (mind-muscle connection), build up your connective tissue and stamina. Your head is on straight though, you need to work progressively - just not yet. Keep that motivation for your next phase or you will burn out quickly - I see it all the time. If you join a gym, you will see it with the New Years Resolution crowd. They get all psyched about training - overwork themselves, and by February they are back to laziness and late-night cheeseburgers...

Weight training may simply be "picking up a barbell"... but bodybuilding is exploiting every physical, nutrional and environmental variable you can to make continued improvements using science, application and trial-and-error...

Sounds like you are doing a good job... remember: consistency... and keep your eyes on the prize...

[Warrior]

One more question. Are there any other supplements I should be taking besides Whey, Creatine, EAAs, and L-Glutamine? I often hear people talking about energy supplements and No-Xplode (both good and bad stories on that one), but I'm just not sure. I'm pretty sure whey, creatine, EAAs, and L-Glutamine are the basics. So I'm covered on that. Just wondered if there was anything that would be helpful to my body while it builds muscle but at the same time WON'T make me gain body fat. I have WAAY enough of that. Thanks.

Basics Ben, basics... don't get overworked here. The only thing you need right now is a good multivitamin/mineral and vitamin C... maybe some Fish Oil caps - deffintily plenty of good whole foods. Once you get past your introductory phase and start working with progressive resistance - than you can start adding some extras to the table... like Creatine and BCAA's, depending on where you are at with your body then and what you want to do with it.

[mts]

You take your sups everyday. The training days are just for the stimulus effect... your body is repairing, rebuilding and growing 24/7... the protein turnover is actually a very remarkable thing - your body is constantly rebuilding itself. The only strong variable that your training days present is the caloric expenditure... your activity is greater, thus you are burning more of your energy intake (from food)... how you adjust for this is goal-dependent.


As a beginner, as in a beginner totally new to this, you need to stick to your whole body workouts and not overtrain yourself. The big thing for your first 4-6... or sometimes 8 weeks (go until this burning feeling becomes less intense - then start working with progressive resistance) is getting accustomed to your muscular systems (mind-muscle connection), build up your connective tissue and stamina. Your head is on straight though, you need to work progressively - just not yet. Keep that motivation for your next phase or you will burn out quickly - I see it all the time. If you join a gym, you will see it with the New Years Resolution crowd. They get all psyched about training - overwork themselves, and by February they are back to laziness and late-night cheeseburgers...

Weight training may simply be "picking up a barbell"... but bodybuilding is exploiting every physical, nutrional and environmental variable you can to make continued improvements using science, application and trial-and-error...

Sounds like you are doing a good job... remember: consistency... and keep your eyes on the prize...

dude whole body workouts will really lead to overtraining...what's the difference between a beginner and someone more advance using whole body workouts...you never have time to recover from it