Muscle Soreness

PiP 101

hi all,

Needing some advice regarding muscle soreness . i know its part and parcel of weight training however lately i have been suffering badly particularly in the triceps i normally bench on Mondays taking in the back as well by the time wednesday comes to train again ( shoulders + Legs ) my triceps fatigue quickly without hitting the shoulders properly .

Any advice ????

tribulus

Give them longer to recover. Don't hit them as hard on Monday. Do some rolling and stretching on them. Pick one and see how it works.

PiP 101

thanks tribulus

Zorba

Or even try taking a break for a week or two to let the muscles recover, i find when i do this i can lift more after only a week back, think it's the break that helps the muscles rebuild thus giving u more strength.

Lockstep

Does the same advice apply to the back muscles?

I think I overtrained the other day and my trapezius is killing me.

Or is there anything I can do to alleviate pain in the short term?

Jimmy Bottlehead

Plenty of food and rest?

P-mac

You're not alone! Just went to the gym for the first time in aaages and sweet mother of all things painful! I can barely lift my bag

Colm_OReilly

Can you post your routine please?

Lockstep

Colm_OReilly wrote: »

Can you post your routine please?

My problem was I was working over christmas which involved lifting boxes. I must have done something there as despite not feeling anything too serious, when I retunred to the gym after the christmas period I found pains in both my trapeziuses and the right hand side iof my middle back.

I bought some of those Nurofen heat pads for backs which made the pain go away for a few hours but came back with a vengeance this morning.

I tried to make a doctors appointment in college but she's booked up and I'll have to try again next week.

Colm_OReilly

I guess deadlifting doesn't form part of your workouts

Is there a physio in college/sports injuries clinic you could visit instead of the doctor?

Lockstep

Colm_OReilly wrote: »

I guess deadlifting doesn't form part of your workouts

Is there a physio in college/sports injuries clinic you could visit instead of the doctor?

Nah I don't do deadlifting.

I'm guessing it would strengthen my back?

Jimmy Bottlehead

I've only been doing it a few weeks (at the recommendation of people on here) and it's unbelievable... go for it my man.

ApeXaviour

Aye me too jimmy, they are really great.

kickoutthejams wrote: »

Nah I don't do deadlifting.

I'm guessing it would strengthen my back?

All good things come to those who deadlift

It's pretty much a whole body exercise

wikipedia wrote:

The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, and gluteus maximus. The remaining muscles are involved in stability control.
...
Muscles involved

* Torso
-- o Front
--- + Abdomen
---- # Rectus abdominis (under aponeurosis)
--- + Obliques
---- # Abdominal external oblique muscle
-- o Back
--- + Iliocostalis
--- + Intertransversarii laterales lumborum
--- + Latissimus dorsi
--- + Levator scapulae
--- + Longissimus
--- + Quadratus lumborum
--- + Rhomboideus major
--- + Serratus posterior superior
--- + Serratus posterior inferior
--- + Splenius cervicis
--- + Teres Major
--- + Trapezius muscle
* Legs
-- o Quadriceps
--- + Rectus femoris
--- + Vastus lateralis
--- + Vastus intermedius
--- + Vastus medialis
-- o Hamstrings
--- + Biceps femoris muscle, long head
--- + Biceps femoris muscle, short head
--- + Semitendinosus
--- + Semimembranosus
* Hips
-- o Gluteal muscles
--- + Gluteus maximus
--- + Gluteus minimus
-- o Piriformis
-- o Superior gemellus
* Forearms
-- o Flexor digitorum profundus

You gotta do it right though or you can really hurt yourself. Get someone who knows to show you or do some reading and practice in front of a mirror.


Here's a pdf breakdown analysis of a proper deadlift

And here's some videos:
Intro
Starting Angles
Arm Position
Anatomy of the Deadlift

PiP 101

tribulus wrote: »

Give them longer to recover. Don't hit them as hard on Monday. Do some rolling and stretching on them. Pick one and see how it works.

The benefits of a full warmdown and stretch have shown through , did the same workout as usual and raised the bench . after wards stretched properly cocentrating on the chest triceps and back. Not half as sore this morning and feel good to go for this evening.

Stretching and warming down after my workout was about as appealing as a kick in the **ck but worth the effort.

tribulus

Lol yeah I know the feeling.