Sore for days after workout

Player_86

I'm new to this board so apologies if this has been asked before.

I've just started a programme in my gym. It's some cardio work but mostly weights - some free weights and some machine work.

I'm trying to do this three days per week, but my problem is that my arms are absolutely killing me for several days after each workout.

Is it bad for me to push through the pain barrier and workout before I've recovered from my previous session, or will it just get easier the more I do it? I'd prefer not to go on any supplements.

Thanks for any advice.

madmik

eat more for faster recovery,supplements are not absolutely necessary but a good protein shake works wonders for repairing exhausted muscles

NanoNano

Some pain is normal. That's how the muscles develop and get stronger. You can try a few things;
Hot bad with epson salt
Go for a nice walk or bike ride to get the blood circulation going.
Don't do the same exercise within the next 48 hours.
If it's unbearable rest and wait it out.

spiral

perhaps do less arms ?

spiral

spiral wrote: »

perhaps do less arms ?

If he is doing any of the big compound lifts, his arms are going to be worked regardless. My arms feel like they've been dealt a serious blow after a session of squats/deadlifts and clean and presses! Ouch! :cool:

Hanley

Deleted User wrote: »

If he is doing any of the big compound lifts, his arms are going to be worked regardless. My arms feel like they've been dealt a serious blow after a session of squats/deadlifts and clean and presses! Ouch! :cool:

That's not a good sign.

BossArky

Eat more and drink lots of milk.

Hanley

Hanley wrote: »

That's not a good sign.

It's just DOM's though? I think it is mainly from carrying the barbell and weights etc back and forth. Hasn't killed me yet anyway.

Edit: Come to think of it, it's mainly my forearms, perhaps more work needed?

Hanley

Deleted User wrote: »

It's just DOM's though? I think it is mainly from carrying the barbell and weights etc back and forth. Hasn't killed me yet anyway.

I don't see why your arms should be sore doing that tho.

It's probably a sign that you actually need to start training them tbh. Especially if they can't handle exercises that shouldn't effect them, and simple things like picking up weights!!

Yeah I probably do need to work on my forearms, clean and press and squat in particular tend to give me light doms there.

rubadub

Player_86 wrote: »

I've just started a programme in my gym. It's some cardio work but mostly weights - some free weights and some machine work.

This is normal starting out, in a few months you will probably miss the pain and wonder if you are working hard enough!

I would ditch the machines, what sort of exercises are you doing? check out www.exrx.net

davmol

I find if ive had a long lay off from the weights i get DOMS if i try to start back doing too hea weights.I learned to gradually increase the weights to get my strength back up and now i rarely if ever get long last ing DOMS

Off topics slightly here, but I went for a 6K run the other night in Greystones - basically did the King of Greystones lap, and my quads and hams had DOMS for about 2 days.

Brian?

OP, I'd echo whats already been said, as your body gets used to working out the pain will last less and less time until you start wondering if you're doing something wrong because its not their anymore.

I find that any time I change routine, rep range or add in a different excercise DOMs comes back. I think its your bodys way of expressing surprise . As an example, I changed routine 3 weeks ago and the DOMs was a nightmare for the first 2 weeks, its settled down nicely now.

Lift through it, do warm up sets for all of your excercises I find that the DOMs fade and don't limit my ability to lift at all. On the other hand, make sure the pain your feel is soreness and not an injury, never try to lift through an injury.

DJOK

Do you stretch after? i used always complain about pain after but if you stretch your fine really, i stretch and take protein.

brianon

DJOK wrote: »

Do you stretch after? i used always complain about pain after but if you stretch your fine really, i stretch and take protein.

You could try concurrent training. So aerobic activity before each set of lifts to raise your heart rate. Its been shown to reduce doms.
You culd try contrast shower/bath. So Cold water (doesn't need to be ice - tap water is fine) followed by hot...repeat.

Post exercise stretching doesn't have much backing it up in terms of DOMS reduction but then the whole area of DOMS is still up for debate as to what are THE best methods to reduce.