I like to mix up my training a lot over the winter with everything from mountain biking to weights to break the boredom. But after a sessions of benching, deadlifts and squats I feel great, until i wake up the next morning i feel a little sore… by that evening the pain has really start to hit in my muscles and the next day its just as bad. It’s ok then the next day and its gone then by the 4th day.
Why is this happening? I eat 3 eggs before hitting the weights, I eat 2 chicken breasts after the weights so it cant be a lack of protein. Should i be taking some anti inflammation tablets or some other supplements so that I can recover quicker and not need to take 2 rest days after i do weights. Days i would like to spend cycling and swimming instead of resting.
Go **lighter **on the weight…and expect a break-in period. (for me it takes about 3 weeks of lighter consistent lifting before my swim/bike/run is back to “normal”)
I like to mix up my training a lot over the winter with everything from mountain biking to weights to break the boredom. But after a sessions of benching, deadlifts and squats I feel great, until i wake up the next morning i feel a little sore… by that evening the pain has really start to hit in my muscles and the next day its just as bad. It’s ok then the next day and its gone then by the 4th day.
Why is this happening? I eat 3 eggs before hitting the weights, I eat 2 chicken breasts after the weights so it cant be a lack of protein. Should i be taking some anti inflammation tablets or some other supplements so that I can recover quicker and not need to take 2 rest days after i do weights. Days i would like to spend cycling and swimming instead of resting.
Anybody able to advise me how to beat the pain?
Many Thanks,
-Cake
After the 2nd session of weights, heavy or not, you should be able to cycle and/or swim. The d.o.s. (delayed onset soreness) will still be there, but aerobic work has always proven therapeutic to my recovery. Except for the occasional set of pushups, I’ve bailed on weight training completely. Also, fwiw, that’s too much protein. Your body can’t assimilate that much protein in that short of time. In addition, 1 (chicken) egg has an entire days worth of cholesterol. An ostrich egg has about 12X.
Skip the NSAID’s. Only when sleep is disrupted do I hit the meds. Throw in some BCAA’s to your diet. But an acclimation period is expected. I know Im going to be suffering when I hit the weights again during Off Season…
I’ve had more injuries from lifting weights than any other activity. Not big injuries - just muscle pulls, soreness, neck/low back pain etc., and I am careful when doing weights.
I’ve had more injuries from lifting weights than any other activity. Not big injuries - just muscle pulls, soreness, neck/low back pain etc., and I am careful when doing weights.
I’m doing the deadlifts/squats for the sole reason of trying to reduce the amount of injuries I get from running next year. I’m plagued by hamstring pulls. So an off season of strengthening my legs, gluts, core(hip stabling muscles, front back and sides) and weekly pilaties sessions i hope will help me get some stability back and not put so much strain on my hamstrings. When I stand on 1 leg i tend to wobble about a lot while if stand on the other leg I am like a statue. Dropping all running for the winter just swimming and cycling for next 3 months and will see how it goes then when I start back.
Not running is worst than having AIDS. I dream about it at night time.
As others have mentioned, it’s perfectly normal delayed onset muscle soreness. It can typically peak 48 hours after your workout.
I enjoy weights in the off season as well, and to lessen the pain I ease in to my weights with a few weeks of not going past 70-80% max weight. I also find “active recovery” like a 30-40 minute jog or bike the day after a hard workout can help.
The two days later effect is simply called “Late Onset Muscle Soreness” (literally what it is called in my textbooks). It is completely normal. I would suggest getting some carbs in your preworkout meal. They are your body’s quickest and most efficient form of protein. You can expect the Late Onset to diminish within a week or two of constant training. Best of luck.
Have you tried topical antibiotics? Sometimes if I chew gum it helps, but then again sometimes it doesn’t. My old man used to swear by vitamins.
Still, that’s just so weird. I’m sure most of us (on slow twitch that is) can do challenging, heavy lifts for hours and not really be sore. I don’t know what else to tell you.
I’ve had more injuries from lifting weights than any other activity. Not big injuries - just muscle pulls, soreness, neck/low back pain etc., and I am careful when doing weights.
I’m doing the deadlifts/squats for the sole reason of trying to reduce the amount of injuries I get from running next year. I’m plagued by hamstring pulls. So an off season of strengthening my legs, gluts, core(hip stabling muscles, front back and sides) and weekly pilaties sessions i hope will help me get some stability back and not put so much strain on my hamstrings. When I stand on 1 leg i tend to wobble about a lot while if stand on the other leg I am like a statue. Dropping all running for the winter just swimming and cycling for next 3 months and will see how it goes then when I start back.
Not running is worst than having AIDS. I dream about it at night time.
You need to gain mobility in your hips, and learn to re-active your glutes. Chronic muslce pulls can be caused by a variety of things, but the short of it, create mobility in the joint, stabilize the joint/muscle complex, then isolate and strengthen the weak link, in this case the glutes. The hamstrings are overworking and trying to extend your hip when running, biking, when in actuality it should be your glutes. Focus on opening up the anterior/front part of the hip to restore a neutral pelvis, then progress to the stabilization and strengthening.
Focus on opening up the anterior/front part of the hip to restore a neutral pelvis
Hi tritrainer, what you said makes perfect sense, what must I be doing to open the front/anterior part of my hip? What exactly does this entail? Its purpose is to give mobility in my hips?
I guess from doing piliates and doing planks etc I am stabilizing the joint/muscle complex, and deadlifts and squats should help me build some strength in my glutes.
Focus on opening up the anterior/front part of the hip to restore a neutral pelvis
Hi tritrainer, what you said makes perfect sense, what must I be doing to open the front/anterior part of my hip? What exactly does this entail? Its purpose is to give mobility in my hips?
Here is a little information about what happens to your pelvis when certain muscle groups are tight and cause the opposing muscles become elongated and weak…
I guess from doing piliates and doing planks etc I am stabilizing the joint/muscle complex, and deadlifts and squats should help me build some strength in my glutes.
-You must start with the double leg bridging following this videos keys to not hyperextend the back, but maintaining a neutral pelvis… http://www.youtube.com/watch?v=tKGR6uceAy8
Now, you can do the double leg hip bridging and progress to loaded bridging, the same goes for single leg bridging. The point is to loosen up the anterior/and lateral hip tissues, retrain the body to maintain a neutral pelvis, and re-educate and strengthen your posterior side, specifically your glutes, so you are able to properly extend your hip, without the hamstring group taking over…
) ‘Almond Fingers’ in the fridge.