I feel terrible after the gym . Advise needed.

gsxr1

I keep reasonably fit . I run a little, cycle and swim . Mainly to stop my belly growing over my belt.

2 nights ago I deciced to cycle to the gym for a change. I was looking over at the big weight lifting guys. They where pushing with all there might to do one or 2 reps on there machines.

Like a big ejit. I said to myself. "I can do that". I did. I huffed and puffed working chest press machines and back and arm building machines.


I had to take the day off work today. I cant move.

I feel like my muscile have been ripped from my body.

This feels worse than stiffness. There is heat under the skin and I cant elevate my arms.

Should I treat this with Ice even going into day 3. Does anti inflamatory tabs reduce the stiffness.

Do body builders feel like this all the time.??

magicianz

If it's the first time you've exercised those muscle groups intensely for a longtime then I think it's normal and it should recede after a while I had the same happening to me before and it cleared up after 3/4 days.

Well that's what I think, but I'm sure I shall be corrected

colman1212

The more you lift weights, the less you get DOMS (Delayed onset muscles soreness). The first few times can be pretty bad alight. I remember my first time squatting I could hardly walk down the stairs the next day. Eat lots of food to help your body recover and if its really bad take a bath with epsom salts which is supposed to help a lot.

Larianne

If it's your first time using weights/weight machines I'd recommend talking to one of the instructors/PTs on how to use them properly. People start off all gung-ho and lift weights wrong and/or that are too heavy for them and this can lead to injuries.

TimeToShine

Go to the free-weights section rather than machines, ask someone there or a PT to show you some exercises.

gsxr1

thanks.
I will ask one of the folk up there for advise on how to tone up.

SuprSi

I had the exact same thing after I tried lifting heavy weights the first time. Like you I couldn't extend my arms, which made answering the phone in work very difficult! My entire chest felt as if it had been ripped and couldn't be stretched at all without extreme pain. It took me about 4 - 5 days before I got my mobility back and almost 10 days before I was fully 'healed'.

There wasn't anything I could do to ease the pain, I just had to let it heal. Lesson definitely learned!

gsxr1

SuprSi wrote: »

I had the exact same thing after I tried lifting heavy weights the first time. Like you I couldn't extend my arms, which made answering the phone in work very difficult! My entire chest felt as if it had been ripped and couldn't be stretched at all without extreme pain. It took me about 4 - 5 days before I got my mobility back and almost 10 days before I was fully 'healed'.

There wasn't anything I could do to ease the pain, I just had to let it heal. Lesson definitely learned!

kind of makes me wonder why people lift heavy weight..

I cant seem to find any pleasure in being a cripple for days after.

Would love to get a weight lifters point of view on it.

dumbbell

warm up and down pal

and go about doing it correctly .. the DOM,S generally fade after 2 weeks of a routine at it

do light stretches and eat correct to aid recovery.. shakes can assist but doubt will help you now

Larianne

gsxr1 wrote: »

kind of makes me wonder why people lift heavy weight..

I cant seem to find any pleasure in being a cripple for days after.

Would love to get a weight lifters point of view on it.

Your body isn't used to using its muscles to lift such heavy loads. You'll also be activating muscles that you may not have used as much before. It takes time for your body to adapt to the work.

Warming up, cool downs and stretching, as dumbbell has stated, should help reduce the DOMS after your workout.

I got DOMS really bad one time with my legs muscles that I had to be nearly lifted off a tram in Melbourne. Stairs were not my friend. Happens to most of us at one stage or another. Wouldn't put me off weights though.

King of Kings

gsxr1 wrote: »

kind of makes me wonder why people lift heavy weight..

I cant seem to find any pleasure in being a cripple for days after.

Would love to get a weight lifters point of view on it.

cos it makes me bigger and stronger - also as your body gets used to being pushed doms tend to reduce.

If you never did anything that was uncomfortable you'd never achieve much

knird evol

gsxr1 wrote: »

kind of makes me wonder why people lift heavy weight..

I cant seem to find any pleasure in being a cripple for days after.

Would love to get a weight lifters point of view on it.

You're sitting in your room getting weaker.

Charlies out there, getting Stronger.

gsxr1

knird evol wrote: »

You're sitting in your room getting weaker.

Charlies out there, getting Stronger.

No offence intended.

I do quite a bit of mountain biking and motoX which is max BPM most of the time. Im used to it now and does not cause pain unless I end up on my ass.

I know I could run rings around those heavy weight lifters across the gym in a different place.
I suspect they deal with a whole lot more discomfort in recovery than myself. Im wondering if DOMS effects those who like to build and build . There faces where goind red doing one single rep. They must be tearing bits out themselves to lift.

I did push hard on leg machines and felt no stiffness the next day. But those triceps and in a sad state.

Gummy Panda

Maybe try some Tiger Balm.

Might help a little with the aches and stiffness

shootermacg

Happens to everyone when they start out.
If I take a break I get this too and I've made some really retarded mistakes, like the time I tried german volume training the first day back to the gym after injury lmfao. Could NOT move, good job I didn't do it for legs or I wouldn't even have made it to work.
Try to stick to a program. Start out with weight you can more than manage and add to this weekly.
Thank the gods that you didn't screw up a tendon.
Get a program and work at it. I used to see a lot of people come to the gym with no plan, they hit every machine for 1 set and leave. After a week or 2 you don't really see them again.

enfant terrible

gsxr1 wrote: »

No offence intended.

I do quite a bit of mountain biking and motoX which is max BPM most of the time. Im used to it now and does not cause pain unless I end up on my ass.

I know I could run rings around those heavy weight lifters across the gym in a different place.
I suspect they deal with a whole lot more discomfort in recovery than myself. Im wondering if DOMS effects those who like to build and build . There faces where goind red doing one single rep. They must be tearing bits out themselves to lift.

I did push hard on leg machines and felt no stiffness the next day. But those triceps and in a sad state.

Stick to the biking you need a lot of mental strength to push harder in the gym every week.

jclally

To the people who mentioned recovery foods, are you talking about eggs, chicken etc? I was told in my gym to eat carbs before training and protein after - is this right?

shootermacg

Don't think so, recovery for DOMs is more likely to be a hot bath with some Epsom salts and stretching.

Not counting vitamins, fats, most other food intake talk is to do with either providing enough protein to build muscle or providing energy to get through the workout.

I'm reasonably sure this is something to do with a post workout shake. Most people drink 20 to 40 grams of protein immediately after a workout along with some fast acting carbs (glucose), you could stick a teaspoon of glutamine in there as well, this is supposed to counteract DOMs and in my experience works. I don't use it any more, it's a bit pricey, but it may be just what the doctor ordered starting out.

gsxr1

enfant terrible wrote: »

Stick to the biking you need a lot of mental strength to push harder in the gym every week.

LOL. are we really going to start the cardio versus body building fight :pac:

its gone a day later anyways .

I pushed way to hard and hurt the very body I want to improve. I dont think I will try over doing it again.

While you are near crippled with your "stronger" body every week. I will be doing laps or miles every day.

best of luck. Thanks.

enfant terrible

gsxr1 wrote: »

LOL. are we really going to start the cardio versus body building fight :pac:

its gone a day later anyways .

I pushed way to hard and hurt the very body I want to improve. I dont think I will try over doing it again.

While you are near crippled with your "stronger" body every week. I will be doing laps or miles every day.

best of luck. Thanks.

Crippled LOL.

Stick to riding your bike.

shootermacg

gsxr1 wrote: »

I pushed way to hard and hurt the very body I want to improve. I dont think I will try over doing it again.

I think you answered your own question. As a gym newbie, you shouldn't try to lift the world on your first session. I lift four times a week and get none or very little doms. When I do get doms they aren't even that sore and it tells me that something I've changed in the session has had an effect.
As part of a sensible workout program you will be managing doms initially by not doing too much or going too heavy.
I'd imagine if you had to cycle your mountain bike in reverse for a few miles you'd get similar pains. The doms you experienced should make you train more sensibly rather than giving up training all together, an intelligent approach to everything is the key to all problems.

nice_guy80

gsxr1 wrote: »

LOL. are we really going to start the cardio versus body building fight :pac:

its gone a day later anyways .

I pushed way to hard and hurt the very body I want to improve. I dont think I will try over doing it again.

While you are near crippled with your "stronger" body every week. I will be doing laps or miles every day.

best of luck. Thanks.

Did you not read what was said????
DOMs reduce the more you train.
And if you got stronger you'd have more strength to handle the bike.

I alway feel great the day after the gym.
And I love the feeling 48 hours later as I know I've really hit those muscle groups that are aching!

Mellor

gsxr1 wrote: »

While you are near crippled with your "stronger" body every week. I will be doing laps or miles every day.

:rolleyes::rolleyes:
Get a grip?
I haven't got DOMs in ages, I train 4 times a week. Weight training hardly ever bothers me anymore. The occasional heavy leg day with deadlifts might.
If anything high volume stuff like heavy metcons are worse than strength training. I've never missed a session over them.

But hey, if your body isn't able for it, and you become a cripple that's unfornuate. Enjoy your bike, but I don't see the need to put other down, are you really that petty and insecure?

d'Oracle

gsxr1 wrote: »

I pushed way to hard and hurt the very body I want to improve. I dont think I will try over doing it again.

While you are near crippled with your "stronger" body every week. I will be doing laps or miles every day.

Dude, the DOMS thing, or Recovery pain or whatever you call it.
It doesn't keep happening.
When you do some sort of strenuous exercise that you haven't done before, it will cause some pain for a couple of days.

The next session will probably cause some pain too.
But as your body becomes accustomed to the movement it will stop.

So people will continue to get stronger and yet will not be crippled after every workout.

While some people have been making comments in response to you that make them sound like immense dicks bear in mind that this idea you have that someone who gets stronger will be crippled and wont be able to move is wrong.