Frequency of Training.

barura

Sorry if this seems very newbie-ish, but everytime I exercise I'm feeling it for the next 3-4 days. Thing is, doing something like Starting strength; I never seem to recover in time for the Mon-Wed-Fri scheldue or rather I still feel sore from it. Is it safe to exercise even if you're still sore or what's the jazz? Thanks in advance! :pac:

Colm_OReilly

Answer, like everything in life, is "it depends"

How sore are you? If you can squat after a warm up it's probably safe to do so. What's your diet like? Sleep? Did you start too high on the work sets?

What was your training history before SS?

d'Oracle

barura wrote: »

Sorry if this seems very newbie-ish, but everytime I exercise I'm feeling it for the next 3-4 days. Thing is, doing something like Starting strength; I never seem to recover in time for the Mon-Wed-Fri scheldue or rather I still feel sore from it. Is it safe to exercise even if you're still sore or what's the jazz? Thanks in advance! :pac:

When you say "Something like SS....." What is it you are doing?

ray jay

another factor to consider is whether you're performing the exercises with the correct form. Record yourself with a camera when lifting to see if you're doing it the right way. Keep an eye out for your back rounding while deadlifting, make sure your feet are pointing out sufficiently while squatting, that sort of thing

GigaByte

barura wrote: »

Sorry if this seems very newbie-ish, but everytime I exercise I'm feeling it for the next 3-4 days. Thing is, doing something like Starting strength; I never seem to recover in time for the Mon-Wed-Fri scheldue or rather I still feel sore from it. Is it safe to exercise even if you're still sore or what's the jazz? Thanks in advance! :pac:

I was like that for a whole month after I started going to the gym, but it slow gets better.

After my first session in the gym I felt like I'd been beat up with a baseball bat. I was out in town for a meal the next night with my girlfrind and when we where leaving the restaurant they held up my jacket for me to slip my arms into and I couldn't get it on, very embarrassing!

I think the gym instructor gave me a very hard program to do as a beginner.

barura

Colm_OReilly wrote: »

Answer, like everything in life, is "it depends"

How sore are you? If you can squat after a warm up it's probably safe to do so. What's your diet like? Sleep? Did you start too high on the work sets?

What was your training history before SS?

I'm sore enough to be stiff to not move with ease, but I loosen up after a day and I'm grand to move, just still sore. My training history was cycling as a main mode of transport and moving heavy stuff when needed as a sound engineer. Which is pretty common!

d'Oracle wrote: »

When you say "Something like SS....." What is it you are doing?

Basically deadlifts, squats and benching. Nothing too heavy that I couldn't keep form though. 1x10 for deads, 3x10 for squats and 3x10 for benching.

ray jay wrote: »

another factor to consider is whether you're performing the exercises with the correct form. Record yourself with a camera when lifting to see if you're doing it the right way. Keep an eye out for your back rounding while deadlifting, make sure your feet are pointing out sufficiently while squatting, that sort of thing

I do, and I do keep form.

GigaByte wrote: »

I was like that for a whole month after I started going to the gym, but it slow gets better.

After my first session in the gym I felt like I'd been beat up with a baseball bat. I was out in town for a meal the next night with my girlfrind and when we where leaving the restraunt they held up my jacket for me to slip my arms into and I couldn't get it on, very embarrassing!

I think the gym instructor gave me a very hard program to do as a beginner.

Thanks man, but did you just suck it up and keep going?

ray jay

barura wrote: »

Basically deadlifts, squats and benching. Nothing too heavy that I couldn't keep form though. 1x10 for deads, 3x10 for squats and 3x10 for benching.

try doing less reps per set, high reps produce worse DOMS than fewer, heavier reps

d'Oracle

barura wrote: »

Basically deadlifts, squats and benching. Nothing too heavy that I couldn't keep form though. 1x10 for deads, 3x10 for squats and 3x10 for benching.

That is not really like Starting Strength at all.
SS is 3x5 and 1x5 for a good reason.
Also the OH press and another pull are in there for a reason.

barura

Well, it was even there with doing pushups and pullups before that. In short do I suck it up or do I wait for the soreness to go away? Sorry if it seems like I'm being flippant, I think I over complicated what I was asking.

GigaByte

barura wrote: »

Thanks man, but did you just suck it up and keep going?

I did and still do. The first time I did it I was sore for a whole week, even putting on socks was a struggle! but now it only lasts a couple of days.

d'Oracle

I usually train through.
Unless its an injury.

One of the coaches (like Colm) would be better placed to advise though.

Scuba Ste

barura wrote: »

Well, it was even there with doing pushups and pullups before that. In short do I suck it up or do I wait for the soreness to go away? Sorry if it seems like I'm being flippant, I think I over complicated what I was asking.

If you feel you can train then do. If its so sore that you really struggle to move, better to wait till you feel better.

Id train through DOMS the odd time, but its usually only mild by that time.

Like Colm said you should look at things like rest, eating, warm ups etc to see if your doing anything wrong there.

Colm_OReilly

Why 3x10?

Who has checked your form for you?

What weight are you shifting?

barura

Why 3x10?

Because the logic that if you can do something cleanly for ten reps is better than doing 5 reps heavy and having bad form. Actually, I can now see how this is silly. Mis-education I suppose.

Who has checked your form for you?
Noone, but I've never done anything that feels wrong and I check it in a mirror.

What weight are you shifting?
Not much. 60kg Deadlift. 40kg Bench. 30kg squat. You see, I was just trying them out, but for some reason it left me with muscle soreness for about 4 days, so went back to pushups/situps/free squats.

Maybe I should just suck it up and do a program properly.

ray jay

when starting out with a new exercise, it's not surprising to be sore at first. Stick with it for a couple of weeks and see how things are then

Cardio_Freak

Recovering usually takes 48-72 hours. Mixing full body workouts between every 4 days is what works best for me.

d'Oracle

barura wrote: »

Why 3x10?

Because the logic that if you can do something cleanly for ten reps is better than doing 5 reps heavy and having bad form. Actually, I can now see how this is silly. Mis-education I suppose.

Who has checked your form for you?
Noone, but I've never done anything that feels wrong and I check it in a mirror.

What weight are you shifting?
Not much. 60kg Deadlift. 40kg Bench. 30kg squat. You see, I was just trying them out, but for some reason it left me with muscle soreness for about 4 days, so went back to pushups/situps/free squats.

Maybe I should just suck it up and do a program properly.

Maybe.
Might be worth getting the book too. It really is a great resource.

Are you in/near Dublin?
If so I can recommend somewhere to help.

barura

I am from/living in Dublin actually, where is the place? I'll look into the book as well.

d'Oracle

http://crossfit.ie/events/introduction-to-barbell-movements/

Colm O'Reilly who posted above is one of the coaches, I attended a previous one myself and it covers all the lifts (bar bench press which is easy enough to teach yourself) and some other cool stuff. Highly recommended if you want to do the stuff properly.