Workout again when sore?

Jumpy

If you are still sore after two days should you work the same muscles again?

mack1

If you are lifting heavy then I would aim to hit each muscle group once a week. The idea being hit them hard and then let them recover - you don't want to over train.

Jumpy

I havent gone and researched that 1rm thingy that you all talk about, I should, but I might wait till I am fit again.

Basically what I am doing is what I did before.

15 mins cardio on the treadmill

Then exercises for abs and back,

Then machines to cover Triceps and Chest, 3x8 reps at a weight where I can barely do (or not do) the last rep of the last set.

Then,
(forgive me, I dont know the official names)

3x8 reps per arm 10-12-14kg bicep curl (yeah shush, Im just starting again, Im like pudding)
3x8 reps neck lifts 2x16-18kg (its where you hold the dumbbells by your side and shrug)
3x8 reps 4-6kg sideways arm lifts (bring your arms out from your sides like a "T")
3x8 reps 14kg (that thingy where you kneel on a bench and bring your arm to your chest)

I am trying to do that monday-wed-fri.

tue-thu is legs.

rubadub

Which muscles are sore? sounds like you could be overtraining some of them and a change in exercises might help. Looks like you have 2 isolation exercises for the biceps alone, and they are probably being worked hard in other ones too.

I am sticking mainly to compound exercises now, squats, deadlifts, military press, weighted chinups, weighted pullups, weighted dips, bench press.

Jumpy

After the workout today, they are ok again.
Only ones slightly sore now are pecs where they meet the shoulders and my shoulders at the neck.

mack1

Jumpy wrote: »

I havent gone and researched that 1rm thingy that you all talk about, I should, but I might wait till I am fit again.

Basically what I am doing is what I did before.

15 mins cardio on the treadmill

Then exercises for abs and back,

Then machines to cover Triceps and Chest, 3x8 reps at a weight where I can barely do (or not do) the last rep of the last set.

Then,
(forgive me, I dont know the official names)

3x8 reps per arm 10-12-14kg bicep curl (yeah shush, Im just starting again, Im like pudding)
3x8 reps neck lifts 2x16-18kg (its where you hold the dumbbells by your side and shrug)
3x8 reps 4-6kg sideways arm lifts (bring your arms out from your sides like a "T")
3x8 reps 14kg (that thingy where you kneel on a bench and bring your arm to your chest)

I am trying to do that monday-wed-fri.

tue-thu is legs.

I can see why you are sore - you are doing quite a lot and very frequently too. Especially if, like you say, you are training to failure or close to it, each time.

Like I said above try and hit each muscle group once a week or there abouts. You are doing arm/shoulder work 3 times a week - there is no need, these are smaller muscle groups and there are many who will say you dont need to train them at all.
Also - you are hitting legs Tuesday & Thursday? How can you do legs to failure and then do it again 2 days later?

I think you need to split out your exercises more, something like:
Day 1: Chest, Shoulders & Tris (Include Bench press, bar and/or dumbell)
Day 2: Back & Bis (Include deadlifts)
Day 3: Rest
Day 4: Legs (Squats)
Day 5: Rest (Legs are a big day, 2 rest days after legs!)
Day 6: Rest
Repeat!

PS - there is nothin wrong with curling 14kg dumbs!

Jumpy

mack1 wrote: »

I can see why you are sore - you are doing quite a lot and very frequently too. Especially if, like you say, you are training to failure or close to it, each time.

Like I said above try and hit each muscle group once a week or there abouts. You are doing arm/shoulder work 3 times a week - there is no need, these are smaller muscle groups and there are many who will say you dont need to train them at all.
Also - you are hitting legs Tuesday & Thursday? How can you do legs to failure and then do it again 2 days later?

I think you need to split out your exercises more, something like:
Day 1: Chest, Shoulders & Tris (Include Bench press, bar and/or dumbell)
Day 2: Back & Bis (Include deadlifts)
Day 3: Rest
Day 4: Legs (Squats)
Day 5: Rest (Legs are a big day, 2 rest days after legs!)
Day 6: Rest
Repeat!

PS - there is nothin wrong with curling 14kg dumbs!

Cheers man

I need to look up deadlifts, Im sure the gym has the equipment, they have everything.

My legs are weird, 6 years of speed skating left them very strong, even when I got fat, I never got any fat on them, it left me looking rather strange. Even now I can press 200kg with a little strain. I used to do loads of leg work back then and its all coming back to me, so legs are not a bother, I dont really want to increase their size by a huge amount, I just want to keep them strong.
The only thing I want to increase in size is that muscle that passes by the knee. The big one.

I really dont look good in the upper body though, definitely want to do work there.

mack1

have a look at exrx.net
It has a list of all the muscle groups and the corresponding exercises to work them- mightily handy!

Eg. deadlift here: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

rubadub

mack1 wrote: »

Eg. deadlift here: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

Yep huge amount of muscles used. There was a strongman contest in Finland on eurosport last night. Absolute beasts, running along doing farmers walks with 300kg, these lads were pulling steamrollers instead of the usual trucks!

The winner was asked what weight training he did, he said only deadlifts and squats- and just practised events otherwise.