Best way to get over muscle soreness

[Jenseno9]

So I started working out again this week but I cant move. What do ya'll suggest I do to shorten the time it takes for me to get back into the gym. I was thinking some light cardio and either some time in a hot tub, steam room or suana. Which of the 3 would be better?

[RuhlFreak55]

hmmm....just get back in the gym....quit *****footin around lol......but really....all of the above i'd do...cardio will get the lactic acid movin....that's what i've always thought anyway

[novastepp]

test.

[InsaneInTheMembrane]

Do what you have to do but get your @$$ over to the gym.... you'll be surprised how it all suddenly seems tolerable when you pick up your first set of weights...your mindset just turns off the pain switch when you realize "holy cr@p, I have to get through this hour!"

[IronReload04]

stop over training and up the food intake and get at least 8 hours of sleep a night

[RuhlFreak55]

stop over training and up the food intake and get at least 8 hours of sleep a night

right of course.....he's overtraining because he's sore.....seriously....where do you people get this bullshit?????

[lightwaytbaby]

massage, time off(dont over do urself if ur just getting back into it), hot tub, motrin...

[batlin]

Man up

[Odpierdol_sie!]

So I started working out again this week but I cant move. What do ya'll suggest I do to shorten the time it takes for me to get back into the gym. I was thinking some light cardio and either some time in a hot tub, steam room or suana. Which of the 3 would be better?

FORGET about soaking in the hot tub!!!!!!!!

After hammering your body as hard as you can in the gym, fill the bath with cold water, throw in some ice, and shiver there for 5-10 minutes!!!!
IF you have a seperate shower, get under it for another 5-10 minutes. DO THIS 3 TIMES STRAIGHT AFTER TRAINING!!!!

what you are doing is force feeing fresh blood in to your muscles. This in turn soaks up the lacktic acid that is built up through hard training. then it replaces fresh blood again.

OR

if you dont want to wait till you get home.
Use the gym showers, but as absolutley as cold as they will possibly go (the kinda cold that makes your pecker look like a maggot) stand under it for 10 mins, then get in the hot tub for 5-10 mins.
wont be as effective as an ice bath but will have a near similar effect.

I know its hard, but trust me it works.

? this aint!!!!!

[TheArtist]

eat and rest... i wouldn't say your overtraining.. you're just training. and what happens when we train? we break muscle down, how do we fix it? we eat, and rest which in turn, builds more muscle... ... more or less...

[Jenseno9]

Ill try the cold shower and hot tub at the gym. Over training is not part of it cause this is my week week back in the gym in about 6 months.

thanks

[novastepp]

have some sex.

[Odpierdol_sie!]

its got nothing to do with "over training" that is sheer bull shit. and rest is crap too. the reason you are sore is because of the lactic acid in your muscles. Im not saying over training or rest n diet arent important, Over traingin will eventually knacker you up with injuries, and poor diet and no rest will also end up teh same way,
the only reason muscles get sore after workign out is becasue of lactic acid. get rid of that and you are in business. Once you do, you can worry about
the rest and the diet.

[novastepp]

ever heard of DOMS? not due to lactic acid, due to damage. REST AND FOOD!

[Odpierdol_sie!]

delayed onset muscle sorness, yes i have.

REST AND FOOD = let your body naturally get rid of the lactic acid, and be sore for a week train maybe anotehr couple of times that week only different body parts.

ICE AND HEAT THERAPY = sort it out there and then and get back in the gym tomorrow

[Odpierdol_sie!]

I forgot to add yes its not all due to lactic acid why your muscles are sore,
Yeah it is to really fine tears in your muscle fibers, like all others say, rest and food will help repar it, but the only real way is to get fresh bllod cells there, no matter how long you eat decent food that will never help, rest will, but to speed it up, go with hot ice therapy. it speeds up the healing process by about 4 times. if done properly. even if you dont do it properly you will notice and feel the difference.

and lastly, dont get it confused with the treatment for an injury, RICE. rest, ice compression elevation.

[novastepp]

fresh blood cells carrying what? nutrients maybe? go with food and rest. the amount of hormones released and received during sleep will greatly outnumber the effect of a heated/ice therapy.

pain killers also speed up recovery but they hinder protein synthesis, not necessarily helping you with gains. another option that might not be the greatest.

to each his own, thanks google.

[RANA]

Strap on a pair

[IronReload04]

right of course.....he's overtraining because he's sore.....seriously....where do you people get this bullshit?????

if revovery aint happening in 2-3 days, then their is a nutritional, rest, or training problem


Over training- lowering of hormones, crashing of cns, lowering of immune system, less efficient recovery

think before you call a deductively reasoned principle bullshit

[AandF6969]

if revovery aint happening in 2-3 days, then their is a nutritional, rest, or training problem


Over training- lowering of hormones, crashing of cns, lowering of immune system, less efficient recovery

think before you call a deductively reasoned principle bullshit

+1... pretty sure overtraining is a scientifically recognized condition.

[IronReload04]

its got nothing to do with "over training" that is sheer bull shit. and rest is crap too. the reason you are sore is because of the lactic acid in your muscles. Im not saying over training or rest n diet arent important, Over traingin will eventually knacker you up with injuries, and poor diet and no rest will also end up teh same way,
the only reason muscles get sore after workign out is becasue of lactic acid. get rid of that and you are in business. Once you do, you can worry about
the rest and the diet.

and ruhl freak

I am not saying soreness is caused by overtraining




I am just assuming this guy this guy is have a tougher than typical time recovering


what he needs to do is
a. see my just previous post
b. get blood work done to make sure his test is alright



something else to keep in mind

muscle soreness is not always correlated to muscle growth

I can go do leg curls on a curb in my neighborhood for 500 reps......or curl a soup can 500 hundred times......I am probably gonna be sore......but you can bet your ass that wont lead to growth......the stimulis has to be the proper one.......not to little, and not to much......
principle and idea borrowed from dante to give credit where it is due

soreness is kind of a good thing, but it doesnt automatically mean muscle growth.....and poor recovery could be due to bad blood (test), and the big 3 (training, nutrition, rest)





I dont know of anybody that doesnt get sore after a workout.......ok.....but i for sure know of hundreds of guys who do get sore, and dont grow.......the stimulus and nutrition has to be just right for it all to work...

I think commonly, main reason most guys in the gym stay the same every year, or only gain 5 pounds a year (piss poor progress and a waste of time), is because what they are doing in the gym lacks logic and deductive reasoning, all combined with to little food intake

[IronReload04]

I am personally in the mind set that I need to be gaining 25-30 pounds of muscle density a year

while doing everything in my power to control and curb fat gain, and eat up to new levels of muscle mass

while taking frequent 10 day breaks to prevent myself from plateuing


and of course using a well thought out, and logical routine that has me making stringing workouts, one right after the other, stringing hundreds of workouts in a row where i destroy what i got last time

[Kratos]

stay off the ibuprofen if you can help it, hot tub can't hurt, but I feel the inflamatory response is part of muscle growth.

Take 2 days off if nessicary, rest and eat good, but if you are still sore on the third day, lift anyway.