+ 4 combating post workout soreness
Before the no pain no gain comments start pop in up, read the entire post.
As of lately I've been training very intense. Moderate weight12-20 reps or failure on most sets, and very little rest between sets. When im done training im usually soaked in sweat, weak and shaky, and fighting the urge to puke. I get plenty of rest and take 2 days off per week. It seems like the more i rest and sit still the stiffer i get. Going through some stressful situations in life and ive been using the gym to unload my stress. The problem is i feel like its effecting my workout the next day. Its hard to train properly when your sore and stiff from the previous days workout. I know this is part of the game but i also know there are supplements such as glutamine and other methods that can speed up recovery. Im just wondering how some of you guys deal with it and how i can speed up recovery?
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RustyhookerAnother fully awesome forum!
Yes sir im very pleased with all the replies i got!
Go to the jacuzzi and relax
Drop the stress, stress raises your cortisol levels to amazing heights and it affects your entire body. Do some breathing exercises, take beta alanine as it has a lowering ability with high cortisol. Once you have stress under control you will see a dramatic difference with your soreness.
Do you think cortisol doubles up when we are on cycle??
To a certain extent it will, but its more lactic acid thats produced under hard training. Cortisol is also present but the amount depends on a few factors such as anxiety, stress and worry. Lactic acid is breakdown of carbs in the bloodstream which causes you to be sore and tired faster, cortisol is a constant that makes you tired and sore all the time.
2 different substances that act the same but under different factors.
Boooom +3 bro..................... dropping good info bombs, sorry im late in here bro i was talking with the Darth man in PM.
We are starting a new thread about grey viking style beards............. you in?................ LMAO!
I for sure am sporting a Viking style beard at the moment. Just decided to say fuck shaving.
I should grow a beard but it will be spots of grey and make me look like a cheetah. Im IN!!
Bingo.... Stressed is no bueno
Awesome info! Thanks for the knowledge bomb mack! Im about to hit up Google and do some reading on that!
http://examine.com/supplements/beta-alanine/
RustyhookerIm gonna look into that addition too. +2
If you ever took a pwo that made your hands arms and ears tingle like crazy, it was beta alanine. they use it in a lot of pwo drinks so you can train longer but you have to take it 4 times a day on its own and within a month you will notice a big difference in your recovery and endurance.
RustyhookerAlmost sounds like niacin. Lol. Looks like a new ingredient to combat stress.
While i got you guys attention. Does the diet look ok? I know it'll be hard to say without exact food portions.
Diet looks like a pretty spot on & healthy bulking diet... For "me" it's a little high on the red meat , if i put more than one to two red meat meals in a week I'm getting fat
Im a big beef eater but i do swap it up with chicken, just got a deal on some steaks this week lol
Funny... I posted this earlier and now my wife is cooking lamb!!! Way fattier than beef, lol
If you're still gaining on the portions you're eating then that seems about right. As you gain mass remember to up your calorie intake to support the newly acquired weight. Eat to grow, when you grow eat some more...
This is a good topic and it gets a neg.
Idk who thumbed down this thread ... Probably a fat thumb, cuz this thread is all positive ... What this site is supposed to be about, so I thumbed it back up.
Keep at it bro, be a great dad , get some rest time , and change up the routine and I think you'll be squared away
Great topic. Lots of good answers. I think it comes with the territory but you could be over training. We are on gear an crushing wheights all the time maybe you need a lil more time off.
Are you on AAS ? If so, you should be able to beastmode pretty hard and recover pretty quick... That's the beauty of drugs.
If you're That sore, I'll put my $$&$ on you're diet is lacking what you need to recover . Probably not enough carbs, fats or total kcals so that's my bet
Yes im on a hefty dose of test at the moment. My diet ... well i dont have a food scale but i eat very large meals.
Meal 1: shake with a small carton of egg whites, banana, oats, peanut butter, and milk.
Meal 2: 2 skillet steaks ( probably about 16oz combined) lots of broccoli, and 4 yams.
Meal 3: very large chicken breast, broccoli, colliflour, carrots, and 3 yams.
Meal 4: usually pre workout. Two cans of tuna and a cup of rice
During workout a bcaa drink
Post workout ill either have a tuna shake or go straight to meal 5
Meal 5: steak or ground beef patties on the foreman grill with a very large chef salad, a hand full of almonds, and sometimes a glass of milk
I haven't counted the Marcos yet because ive been happy with the resulting the mirror.
Ok... I lose my bet.. That seems like plenty of food to refuel muscles .
How's sleep ?
Im a single parent raising my daughter on my own so im usually on my feet till 10 every night, bed by 11, up by 6 a.m. get an hr for lunch, slam my lunch then get a 30-45 min nap during lunch.
Damn man +1 for taking care of responsibilities and still beasting the gym !
Sounds like maybe a few more rest days... Maybe a week off, rest the CNS & let it reset.
Possibly time to switch up training regime.. Play with weight / rep schemes. Maybe some shorter workouts.
There is a lot of varying you can try... If you're not recovering from what you're doing, you might be overtraining and time to ease off the gas. We can't go all gas no brake all the time.
I usually find a 4 day block to stay out of the gym every 6-8 weeks, usually schedual or vacation or busy life will present an opportunity for the little 4 day break, but I always come back feeling stronger , some of the aches and pains are less and have good motivation
Thanks bud its a full time job being both mom and dad lol. I think im gonna have to tone it down a bit or at least add in another rest day. I appreciate everyone's advice!!
Hey bud just saw this thread, taking a few days off to relax might not be a bad thing. I've taken about a week off before and all my lifts increased. Kudos on the single father. I know raising kids even with 2 parents can be rough much less alone. Hit me up bud anytime your pretty much just down the road from me
Heck yeah man likewise!
I think my estro is high cause im tearing up, lol. Awesome being there for your child on your own. shit like that makes me want to do better for myself. ive been struggling the last 2 yrs with addiction and I want to give up all the time. people like you restore my faith in the world.
Each and everyday you suppress the demons and muster the courage to stand firmly against addiction, is a celebration brother! Knuckles House!
Lmao! Ive raised her by myself since she was 2 and now she's 7. Its been a life changing experience for me. Ive wanted to give up on more than one occasion but thats not an option for me since i have someone who depends on me. Addiction aint no joke ive been down that road before and its something nobody can completely understand still they've walked in those shoes. Keep your head up and stay strong brother!
How bout it. All I hear is just stop. ok mofo just stop fckn breathing, or eating ice cream. I lost everything over the last 2 yrs and only got my mother sitting next to me. I had 9 yrs clean in NA never thought I would use again and boy was I wrong bout everything. Im trying to rise above this though and looking for work and back in the gym. my second home. We have a recovery thread on eroids in the community if you ever want to check it out.
Get ya a job and focus on it and keep pounding the iron and you won't have time for anything else! I got sober after a bad overdose years ago. I seen things that literally scared the shit out on me when i was on the verge of death. Ill poke my head in the recovery group and check it out. Thanks bud!
Good luck bro.
Try a little week off... Seriously , it's proven to help the CNS reset and you'll come back feeling better. I love being in the gym , but sometimes you need that little break .
X2
I'm stiff as an oak tree. The lady and I just started pilates as of this past weekend. Looking to alleviate soreness and pains and limber up so to speak through that.
Although as I stated Im a stiff bastard, I try and remember to really stretch the muscle groups I hit after lifting. It takes patience which is hard for me but I do notice a difference the next day. I'm saying a good 10 minutes worth of really stretching.
When I dont remember to stretch afterwards, the stiffness and soreness is much more apparent than when I do remember. Give it a shot, try taking stretching seriously after lifting. I'm still training myself to and its proving to be beneficial. And for the record, I like how you stated you feel after a workout! That's how you do it brother! Intense bonecrushing!
We call it DOMS, and yes it can be a pain in the ass.. ice baths and epsom salt baths seem to work the best but nothing can really do it for me... it sucks.
RustyhookerI like ditting in hot jacuzzi. Bloodflow increases to wash out excess lactic acid and bring nutrients bavk in for healing
You like doing WHAT in the Jacuzzi!? Lol jk that predictive text is kicking your ass. This was the understanding i had. I would same a protein shake and hit the Jacuzzi.
RustyhookerHaha! Mind was on other things...really ;)
Icing the affected area immediately after and then on and off for 24hrs is the simplest, safest and most underrated treatment there is. No heat.
And i thought i was doing good hitting the steam room, sauna, and Jacuzzi! Lol jk
Ok could you go in depth a little about what the the cold is actually doing to the muscle and blood flow? I know cold helps combat swelling and inflammation but whats it actually doing to the muscle group that was just trained?
Just read this yesterday. One of a thousand articles on the subject but I like the short ones:
http://www.nytimes.com/2015/11/10/science/should-you-treat-muscle-pain-w... NYTimes: Should You Treat Muscle Pain With Ice or Heat?