Take a tour
invite your friends
- Select Menu -
Invite your friends
Working out and muscle soreness
A bit of an opposite of the usual question.
If I lift weights and actually put in a lot of effort while lifting but aren't sore the day afterwards, does that mean I didn't work out hard enough? Usually I do have some residual soreness but recently my muscles are just a bit tired the next day. I use weights that are difficult for me for the last four or five reps.
Thu. Apr 17, 12:26pm
Sore is good - not sore is bad
I have been lifting for about 15 years (I bench 255) and I would say the following:
If you are not a bit sore that is not good. Soreness means you really pushed your muscles and micro-tore up the muscle fibers for repair and growth. Try the following:
1. Increase the weight and drop reps to 10, 8, 6 or drop weight and increase to 12, 12, 12
2. Change exercises up - I went from squats and deadlifts to machine extensions and machine curls last Friday and my legs are still a little sore
3. Do something radical every third week - Change your entire week - go from high reps to low or each bodypart once a week to full circuit each time, or plyometrics or take a break from lifting altogether...
4. Have some more coffee and kick up the intensity!
Those will make you sore agian and make your muscles GROW !
Thursday, April 17, 2008, 1:41 PM
that's great advice pp.
I'm female and lift at the gym, but find I just don't have enough time for cardio. Any ideas? I have 30 minutes at the gym 5x a week during my lunch break and that's it.
I'd love suggestions....today I pushed hard for 10 minutes on the total body elliptical and 10 on the bike. Then spent 15 minutes doing weights. But I don't sweat like other people.
Thursday, April 17, 2008, 2:22 PM
At lunch I start on the eliptical - max resistance - and as FAST and hard as I can then I run a mile pretty fast at the end - done - that is good cardio and enough to make you sweat I hope
I think the bike stinks. Better to go on the treadmill for sure !
Thursday, April 17, 2008, 5:04 PM
thanks for the tip! I'm still new to this cardio stuff, would rather just lift weights, but that's not getting rid of the fat on top of the muscles.
Thursday, April 17, 2008, 5:10 PM
I know exactly what you mean I felt the same way 2 years ago...- you will learn to enjoy cardio I promise - just stick to it and you will get good at it and think of yourself as someone who is good at cardio not just weights - plus you'll be svelt! ;)
Thursday, April 17, 2008, 5:26 PM
Try doing cardio three times per week and spend your time doing that, focused. Then spend your other two days doing strength. You might choose to do cardio two days at the gym, so you can have three days for strength, since you can always go do cardio outside (like a walk, run, bike, or swim) on Saturday. Then, on those strength days, you have 1/2 hour to 45 minutes solely for strength. Rather than try to do both, try to divide it out. And if you need more cardio, try to fit in extra cardio when you get off of work. Can you workout after work for half an hour too? Or take a walk or bike ride after work? I used to work in an 8 story building. I took my two fifteen minute breaks a day to walk up and down the 8 stories in the stairwell. I used the bathroom on the top floor when I needed to go, so I had to walk up stairs to go to the restroom. Fitting in a little extra cardio all day is what you want to maximize your gym time other strenth training, since you seem to not have much time available.
When you train, you might superset, which means that you go from one exercise to the next without a break. This will build a little more cardio into your strength training. You might also research Body for Life. They have a strategy on how to do your sets and reps to maximize your workout. Its hard, though, and you will feel it the next day.
Thursday, April 17, 2008, 9:34 PM
During the week when the weather cooperates, I take my two young children for a 2 mile bike ride or a 1 mile walk (that's all their little legs can handle). I am pretty much a single parent (controlling husband who's gone all the time) so he won't let me work out after work, need to get home to feed everyone.
I think I may stick with my routine until I lose more weight and feel I'm not dying for air. Each day I try to increase my time on the cardio machine by one minute. I'll be doing 20 full minutes on the elliptical before I know it!
Friday, April 18, 2008, 9:21 AM
You might try combining some weight work with your cardio on some days - so ~~ if you are doing the eliptical or bike, you can do hand weights at the same time - bicep curls, triceps, etc. You might be able to add some ankle weights sometimes, to work more on your quads.
Friday, April 18, 2008, 3:08 PM
How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight
How To Be Successful Using PEERtrainer
How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources
Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner
How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition
New Diet and Fitness Articles:
Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
Weight Loss Motivation by Joshua Wayne:
Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule
Real World Nutrition and Fitness Questions
Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
Everyday Weight Loss Tips
How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge
Introducing The PEERtrainer Cheat System
How To Speed Up Weight Loss
How To Get Motivation To Lose Weight
Weight Watchers: The New Science!
3 Myths About Weight Loss With JJ Virgin
Related Article :
New PEERtrainer Articles :
Why Green Tea Helps You Lose Weight
How To Lose A Lot Of Weight, Fast
5 Things You Must Know Before Doing A Cleanse
New: How To Build Muscle
What Is The Best Kind Of Protein Powder?
The Master Cleanse
Will Removing Gluten From Your Diet Help You Lose Weight?
How To Obliterate Your Limitations
How To Get The Motivation To Exercise
How To Stop Feeling Tired
Dr. Joel Fuhrman's Super Immunity Diet
The PEERtrainer Diet
Is Portion Control Keeping You Fat?
The Ultimate Guide To Dietary Fiber
P90X? Do Burst Training Instead
Weight Watchers Points Changes For 2012
Can Diet Soda Cause You To GAIN Weight?