Doms

[libertytyranny]

Do you have to be sore after a workout to know you did any good?
can soreness be used as a gauge for how heavy to lift?

After my first Body pump class I was wrecked for like a week..then I kept going and now have very little soreness, even when I add weight. But does that hold true for heavier weights? like, If I am not sore, should I be adding more weight, even if I can't finish my reps?

I got my butt kicked last night..so I am plenty sore..but not as bad as I thought I would be...I don't know if that is because I am used to weights (worked same muscles as BP, just heavier weights) or because I sold myself short...

thoughts?

 

[Chasey_Lane]

Do you have to be sore after a workout to know you did any good?
can soreness be used as a gauge for how heavy to lift?

After my first Body pump class I was wrecked for like a week..then I kept going and now have very little soreness, even when I add weight. But does that hold true for heavier weights? like, If I am not sore, should I be adding more weight, even if I can't finish my reps?

I got my butt kicked last night..so I am plenty sore..but not as bad as I thought I would be...I don't know if that is because I am used to weights (worked same muscles as BP, just heavier weights) or because I sold myself short...

thoughts?

I don't know what "doms" is, but I'll reply.

Your body will get used to a routine so it's always good to trick it and introduce new things every few weeks. You may have good days and you may have bad days. If you feel like you gave it your all then it was a good workout. Most importantly, if you left the gym looking the same as when you arrived, you didn't work hard enough.

Ready to try MMA yet? It's over by you in Lusby.

 

[Misfit]

Ready to try MMA yet? It's over by you in Lusby.

Where?

 

[Chasey_Lane]

Where?

Message me.

 

[TGB]

Do you have to be sore after a workout to know you did any good?
can soreness be used as a gauge for how heavy to lift?

After my first Body pump class I was wrecked for like a week..then I kept going and now have very little soreness, even when I add weight. But does that hold true for heavier weights? like, If I am not sore, should I be adding more weight, even if I can't finish my reps?

I got my butt kicked last night..so I am plenty sore..but not as bad as I thought I would be...I don't know if that is because I am used to weights (worked same muscles as BP, just heavier weights) or because I sold myself short...

thoughts?

For some people DOMS(delayed onset muscle soreness) is extreme and last for a week and for some is no big deal. I get it all the time the trick is to drink alot of water to push the lactic acid out of the body. Another thing that might help(works great for me) is to soak yourself in epsom salt. Also hold your stretches a wee bit long so if you are holding your stretch for 30 seconds bump it up to 45. Heope it helps

 

[libertytyranny]

I don't know what "doms" is, but I'll reply.

Your body will get used to a routine so it's always good to trick it and introduce new things every few weeks. You may have good days and you may have bad days. If you feel like you gave it your all then it was a good workout. Most importantly, if you left the gym looking the same as when you arrived, you didn't work hard enough.

Ready to try MMA yet? It's over by you in Lusby.

oh man, that sounds so fun! but I bet I would get my butt kicked I saw somewhere on my way to Annapolis, I think..is there somewhere closer?

 

[Chasey_Lane]

oh man, that sounds so fun! but I bet I would get my butt kicked I saw somewhere on my way to Annapolis, I think..is there somewhere closer?

Yes.... continue reading my last sentence. You wouldn't get your butt kicked! It's all training and it's a great workout!! You'd love it!

 

[libertytyranny]

Yes.... continue reading my last sentence. You wouldn't get your butt kicked! It's all training and it's a great workout!! You'd love it!

ooh give me some info.

 

[libertytyranny]

For some people DOMS(delayed onset muscle soreness) is extreme and last for a week and for some is no big deal. I get it all the time the trick is to drink alot of water to push the lactic acid out of the body. Another thing that might help(works great for me) is to soak yourself in epsom salt. Also hold your stretches a wee bit long so if you are holding your stretch for 30 seconds bump it up to 45. Heope it helps

I found that if I make sure to get some protein real soon after a tough workout, it helps. but I feel like the only way I know I did any good is by hurting hte next day..then that got me thinking that I don't want to be sore the rest of my life, just to know I worked out well..

 

[MISTYM1223]

Do you have to be sore after a workout to know you did any good?
can soreness be used as a gauge for how heavy to lift?

After my first Body pump class I was wrecked for like a week..then I kept going and now have very little soreness, even when I add weight. But does that hold true for heavier weights? like, If I am not sore, should I be adding more weight, even if I can't finish my reps?

I got my butt kicked last night..so I am plenty sore..but not as bad as I thought I would be...I don't know if that is because I am used to weights (worked same muscles as BP, just heavier weights) or because I sold myself short...

thoughts?

I have been wondering the same thing lately so I did some reasearch and this is what I found.....

Soreness (often called Delayed Onset Muscle Soreness or DOMS)is normal if you're a beginner, if you've changed your usual routine or if you're trying new activities. But, that soreness should lessen over time and, if you're sore after every workout, you may need more recovery days or to reduce the intensity of your workouts to allow your body time to adapt and grow stronger.

Soreness is actually caused by small tears in your muscle fibers, which is how muscles respond when overloaded. Rest and recovery are essential for growing stronger and building lean muscle tissue. If you're sore after every workout, you may need more time to recover or you risk overtraining and injury.

So, if soreness doesn't work for measuring effectiveness, how do you know if you're getting a good workout?

•Lift enough weight. When strength training, you always want to choose a weight heavy enough that you can only complete the desired number of reps. If you stop at the end of a set and realize you could do more, increase your weight so that the last rep is difficult, but not impossible to complete.
•Work all your muscle groups. Whether you do a total body workout or a split routine, make sure you hit all your muscle groups 2-3 times each week, with at least one exercise per muscle group (more if you're more advanced).
•Change your program. Make sure you change your routine every 4-6 weeks to avoid plateaus.

 

[warneckutz]

Do you have to be sore after a workout to know you did any good?
can soreness be used as a gauge for how heavy to lift?

After my first Body pump class I was wrecked for like a week..then I kept going and now have very little soreness, even when I add weight. But does that hold true for heavier weights? like, If I am not sore, should I be adding more weight, even if I can't finish my reps?

I got my butt kicked last night..so I am plenty sore..but not as bad as I thought I would be...I don't know if that is because I am used to weights (worked same muscles as BP, just heavier weights) or because I sold myself short...

thoughts?

I noticed I'm pretty sore for 3-4 days if I hit the workout hard and efficiently. I have trouble getting my shoulders to feel it, but mostly everything else seems to be sore and tight for a few days. (I feel like I didn't get much done if I'm not sore within 24 hours)

I'd change it up, if you do Body Pump all the time your body will eventually get used to the style of lifting... maybe try some machine or free weight stuff for a day or two and then go back to the Body Pump class?

 

[libertytyranny]

I noticed I'm pretty sore for 3-4 days if I hit the workout hard and efficiently. I have trouble getting my shoulders to feel it, but mostly everything else seems to be sore and tight for a few days. (I feel like I didn't get much done if I'm not sore within 24 hours)

I'd change it up, if you do Body Pump all the time your body will eventually get used to the style of lifting... maybe try some machine or free weight stuff for a day or two and then go back to the Body Pump class?

thats what brought the question up..I switched to "heavy" (heavy is relative ) weights ...and I was pretty sore after the first workout or two..but I have a tough time deciding if the weight is heavy enough, or if I should up it..its a toss up between doing some work..and not hurting myself. I was just wondering, if I cease to be sore after a workout, is it time to up the weights? Should I ALWAYS be sore to know if I am pushing myself? that doesn't seem like a lot of fun...

 

[warneckutz]

thats what brought the question up..I switched to "heavy" (heavy is relative ) weights ...and I was pretty sore after the first workout or two..but I have a tough time deciding if the weight is heavy enough, or if I should up it..its a toss up between doing some work..and not hurting myself. I was just wondering, if I cease to be sore after a workout, is it time to up the weights? Should I ALWAYS be sore to know if I am pushing myself? that doesn't seem like a lot of fun...

If *I* were sore after every workout, I think I'd be happy, but that would make the rest of the workouts for the week a living hell. I try to focus on a different body part or two each week to push harder than the rest. If there's a part to really improve (for me, it's legs and arms, ugh...) I try to change things up every week and add a few extra minutes of training.

I guess Body Pump is meant to target everything each class... at least from what I've seen... obviously you could put more emphasis on back or chest or legs or whatever if you want.

 

[PinnaclePerform]

Do you have to be sore after a workout to know you did any good?
can soreness be used as a gauge for how heavy to lift?

After my first Body pump class I was wrecked for like a week..then I kept going and now have very little soreness, even when I add weight. But does that hold true for heavier weights? like, If I am not sore, should I be adding more weight, even if I can't finish my reps?

I got my butt kicked last night..so I am plenty sore..but not as bad as I thought I would be...I don't know if that is because I am used to weights (worked same muscles as BP, just heavier weights) or because I sold myself short...

thoughts?

Invest in a foam roller. This is the best tool that I use in my facility. Roll right before you exercise and at night before bed. When you roll the next day after a workout you will feel it but keep doing it. Protien is a must as well.

 

[libertytyranny]

Invest in a foam roller. This is the best tool that I use in my facility. Roll right before you exercise and at night before bed. When you roll the next day after a workout you will feel it but keep doing it. Protien is a must as well.

I have seen those mentioned around and about, but wasn't sure exactly what to do with it..I love my stretching..I may try the roller as an add on..as soon as I figure out what exactly to do with it...

 

[PinnaclePerform]

Best 9 Foam Roller Exercises - YouTube This guy does a decent job showing how to use the roller. Good luck!

BTW, go to PerformBetter.com and buy a 12" round black foam roller.