posted Thu, 07/06/2017 - 18:00
1914
Sore as hell
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So I've been working out religiously. Cruising on my trt dose of test I have to be on. I work out 7 days a week. I am on a maintenance diet of 5 meals a day holding at 215 to 217. It fluctuates. I've been hitting every muscle group once a week. I dedicate a day strictly to quads and a day for hams and calves. When I got quads and hams they are sore for at least 4 to 5 days. I hit it hard too. When I leave I can't bend my legs and they are shaking. Is this just because I'm trying to push myself everytime more or is it something else.
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Take a break quite literally, go off somewhere nice for a week and forget about the gym and enjoy yourself.
Definitely good for the soul regardless of situation.
From training everyday, even a couple of days off would do you some good.
Despite contrary bro science...you are over training. Your body grows at rest, not while in the gym. You need more rest, more proper food. 7 days a week is too much. I work out 4 days a week and hit all muscle groups.
Arms on Sunday
Legs on Monday
Off Tuesday
Chest/shoulders Wednesday
Back/traps on Thursday or Friday.
Also check how much time you're in the gym. I'm 45 mins to 1 hour. Hit it hard and fast like Dorian.
Too much training. Not enough recovery. Next.
You'd make a good VA doctor.
AnonLmao.
Wouldn't that entail haphazardly prescribing opioid pain pills?
I do believe I need to stretch more than I do. It is a new routine of going straight 7 days a week and I know the body needs time to recover. Really it's just legs that I have the issue with. My legs were always a weak point on my body but recently I've been hitting them like never before and my hamstrings have grown a lot and my quads have to but they stay sore for days.
Sorry everyone I wrote this and passed out last night.
No worries man, and believe me when I say this, there is absolutely nothing more frustrating than not listening to your body and tweaking a muscle or sometimes worse. I've done it and I'm sure plenty of others but be aware that even if your body legs are a weak point, it's going to take time and there is absolutely no substitute for doing something that right way.
For stretching you want to really focus on hamstrings and hip flexor. Make sure whenever you are stretching that you are BREATHING deep and controlled and make that shit happen!
Maybe an electrolyte/mineral imbalance? Also, add some walks to train lactic clearance. A break every once in awhile makes for some amazing gains as the body gets a chance to fully recover.
Doesn't sound right fella/.... Only once a week per muscle group and sore for 4/5 days every time?
Sounds like you are overtraining or under-recovered (same thing). Pain is your bodies way of telling you there is something wrong....
Can you lay a few things out?..........
Typical quad session
Your diet; I dont mean macros I mean a day in the life of shaky quadman, lay the 5 meals out for quad day
Lay out some of your environmental factors too like sleep habits, quality of sleep too, Work / life outside gym (sedentiary etc vs active), stress/cortisol, how is your estro (are you controlling it???)
Habits re: training times etc
Habits re: exercise execution
Medications if any
When I hit quads lately I have been doing only 3 exercises. I start off with a warm up set of squats then I do 4 working sets at moderate weight 15 reps. Then I goto leg press and I lift a little heavier on that 4 sets. Then last I jump to leg extensions and have been hitting a dropset until I can't go no more. With the meals I think I might need to eat more I'm thinking. I always eat a high complex carb meal 45 minutes before working out and my shake after workout and 45 to an hour later another solid meal. My sleeps ALRIght it's a little disrupted due to pissing a few times at night from my high water intake daily but I have to drink water. I train the same time everyday 6 at night and I would consider myself someone who workouts pretty well. I focus on what I'm doing and get it done. So with all everyone has said possibly I need to stretch more and maybe diet should be tweaked a little.
AnonTime off, it mentally fucks you, but is just as important as eating and lifting. Not to mention the massive pumps you get when coming back.
Is this a new routine for you? I know when I changed mine up I tend to get a little sore at first. And I agree with those below, stretching and having good
mobility is key, at least in my experience
Have you tried changing your tampon? I'm only joking mate, I'm not surprised you're sore as hell, exercise is physical draining and rest is as important as diet/lifting/anything else and is often over looked.
American dream and always are right, take a day off a week if not 2 and do some light cardio/stretching instead perhaps. Looking solid in your photos keep it up!
I would honestly take one full day where you aren't lifting and are really focusing on mobility and stretching, possibly even get a deep tissue massage or foam rolling at a minimum. You will recover faster and better able to ultimately perform better if you utilize that approach.
I'm not someone who believes in over training for the majority of mortals but I am a very advocate and proponent of doing more than just lifting to ultimately strengthen oneself.
Also if you aren't already, motrin is your friend, just make sure you are drinking plenty of water which I'm sure you are with that regiment.
As a bodybuilder it is imperative to be flexible and listen to your body. It sounds to me like to are a very dedicated and intense trainer. But 7 days a week with no time off could be a problem right there. Your body simply needs to be able to effectively repair yourself. In your current schedule , I am wondering when your body has to time to repair and likewise grow. As to combat your extreme soreness I would suggest
Have you tried early morning cardio combined with stretching in the days that follow your leg training? Should help to move some of soreness and lactic out of the area. That being said, Yoga would certainly help as well. Besides you will probably make some very lovely new friends that way.
I would suggest massage also. One thing also to consider though is to have massage on a rest day , day after legs is always a great day for rest mind you, but also understand that massage can beat you up pretty badly so, again, rest is imperative.
Your case of extreme soreness sounds like a case of extremism. The classic difference between hardcore and too hardcore.
Two old sayings are pertinent in this case. You state you train legs on 2 separate days. I am reminded of the old saying of " If you only did 10 sets of squats per leg workout and nothing else, you would have everything you need in order for complete leg development." The squat is that good and complete for overall leg and subsequently full body development.
The other old saying. "Stimulate not annihilate"
RustyhookerHit jacuzzi right after then stretch. Bloodflow for repair and stretch squeezes out lactic acid.
Lactic acid causing DOMS is an outdated hypothesis that's been thoroughly debunked. DOMS is simply an inflammation response. I've seen guys anecdotally swear that stretching prevents inflammation, but I haven't seen scientific evidence that supports this.