The absolute worse part about doing compound lifts the aches after you wake up. Going to sleep at night heals your body but at the same time decrease circulation to those muscles. Simply put you're not warming your muscle engine while sleeping. So outside the normal inflammation is also just plain cold stiff muscle fibers the next morning.

Here are some things I do that could possibly help, especially to new lifters.

1. DEAD LIFTS: This is probably the one you will feel the most. Taking into consideration you have proper technique the annoying day after ache is inevitable. I like to warm up by doing regular sit ups before D. Lifts. You cause activation to you core muscle groups. Followed by stretching I'm usually primed for going heavy on dead lifts. I do post routine stretching and take a decent walk on the treadmill. This keeps me loose until bedtime. My post workout shower is HOT. My next shower is COLD the next day. NOW to deal with the ache next day. After stretching again I take a good ole basketball and roll on it. Look up at the ceiling, shoulder blades on the floor, feet flat and knees at 90 degrees or so, place ball under lower back and get to rolling around on it. Your own weight is the perfect amount of pressure to massage YOUR muscles.

2.The SQUAT: Day after annoying ache #2. Oddly enough my pre workout routine for squats is the same as dead lifts above. Sit ups activate this muscle group. I do my stretching and add joint rotations to get the fluid going. 10 minutes of the above will spare you the next day. From here I squat no issues...After squats I walk it off to circulate the accumulating lactic acid through out my body instead of just sitting in that muscle group. Again HOT shower and Cold shower next day.( some chose vice versa). For the aches next day is a lot of water and a good ole cyclindrical object to roll and kneed across that muscle group. Feels so good and I usually moan like my dog when I scratch his ears.

3.The BENCH PRESS: Oh how awesome is the bench. The meat and potatoes of a gym rat. Usually this is the quickest to bounce back from. Its all about stretching with the bench press and military press. Now considering you have proper technique of course....I activate my shoulder, pecs, lats and arms by doing push ups. Nothing crazy just a good solid 40-50. Stretch it out by using dumb bells. Now lay on the bench as if you are about to dumb bell press and let it drop into the negative...hold for. 20-30 seconds. Now you can go into your routine comfortably .....post routine is those same dumb bell holds. Next day after your showers, I just hang from the pull up bar. Its the best feeling for me.

4.In essence this is just a brief explanation of what I do. This will be a good guide for folks new or getting back into it. All I'm saying is don't nothing, do something before and after workout. Do your best to dodge the injury train. Activate your muscles before you lift. You wouldn't stomp on the accelarator right after you crank up the car would you? I'm in the gym no more than 1.5 to 2 hrs. 20-30 mins is knocking out any bugs from yesterday and activating my desired group.

5.CHEMISTRY LESSON 101:
Ph stands for potential hydrogen. On the ph scale acid corrolate to the amount of hydrogen unbound in your body. Working out put cells in anaerobic state that starves for oxygen and leaves hydrogen as a waste product. When hydrogen increases is the same as acid increases. Solution nutrition, oxygen and water. Give the excess hydrogen something to bond to ie..oxygen, sodium, carbons. This will bring your body back into balance quickly.

Six Out