1

votes

why am i sore for a week after lifting heavy?

Answered on August 19, 2014
Created May 10, 2012 at 9:45 PM

what can i do/eat to reduce the time between lift days?

81fca18329e68e227cdfef3857bfef96

(1320)

on July 10, 2012
at 06:23 PM

What you are describing is the Texas Method or Wendler's 5/3/1. These programs are for intermediate to advanced lifters that have already exhausted the simple linear progression of novice lifters. For a novice lifter, 48 hours is sufficient recovery time. This is why beginner programs like SS and 5X5 are 3 days a week. Yes you can make gains by lifting once every 2 weeks...but it will be very slow and that kind of recovery is unnecessary for novice/intermediate lifters.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on July 10, 2012
at 04:34 PM

Well, then you don't understand hormone signalling; specifically how growth hormone echos through the body to promote muscle growth. You can get strong with lifting everyday or every other day, but you can also get strong with a lot less input and strain and stress on your body. I've made HUGE gains, bigger than I ever have in the past, with a simple once every two week heavy high volume day.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 10, 2012
at 02:05 PM

A week of soreness is not right after ONE workout. Also, lifting once a week is not enough.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 11, 2012
at 04:31 PM

DOMS .

96440612cf0fcf366bf5ad8f776fca84

(19463)

on May 11, 2012
at 02:45 PM

Doubtful. You're thinking of glycogen depletion - that has a different symptom: you feel like weak, sleepy zombie for at least 12 hours after the workout, but the endorphins are still active, so no pain.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on May 11, 2012
at 04:11 AM

here's a couple more posts on similar questions that may be worth a look; http://paleohacks.com/questions/101005/more-muscle-soreness-inflammation-after-working-out-with-paleo & http://paleohacks.com/questions/113210/muscle-soreness-and-recovery-after-workouts

34d86d3b0a54fb0bb1d230af2b0d5b40

on May 10, 2012
at 11:29 PM

I'm all good with once a week just wondering if it's normal to feel like i've been in a car wreck for the following 6 days.

C79a5b43dfc5749200bd9dcaa6bb0858

on May 10, 2012
at 10:30 PM

Body By Science recommends lifting to failure once a week and no more for optimal fitness. Just throwing that out there.

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5 Answers

2
81fca18329e68e227cdfef3857bfef96

(1320)

on May 11, 2012
at 04:06 PM

Most basic strength training programs (Starting Strength, 5x5, and more) recommend for optimal growth 3 training sessions per week and never train on consecutive days. This is assuming total body work outs and lifting 5RM (80-90% of 1RM) for 3 to 5 sets for each exercise.

Progress and strength gains are governed by your recovery time. You recovery time can be effected by your age, diet, fitness level, sleep, and a multitude of other factors.

If you are older (45+ or so), you might only be able to recover in enough time for 2 work outs per week.

If you are not consuming enough overall calories and protein, giving your body the building blocks to synthesize muscle, that will lengthen your recovery time.

If you are relatively new to strength training, it will take some time for your tendons, ligaments, and bones to adapt to the new stress you are placing on them. These adaptations are slower than muscle synthesis (something to do with less blood flow).

Are you getting 8 hours of sleep every night? That can make a HUGE difference.

Protocol used to optimize muscle synthesis and mitigate catabolism for workouts: Pre-workout: Consume Whey protein and Creatine 30-45 minutes before workout Workout: Consume BCAA's (add to water) during workout Post-workout: Consume mix of carbs and protein 15 minutes or so after workout.

Hope this helps! People more qualified than me can tell you the why's (glycogen, catabolism, and more). Hope you keep with the strength training and always listen to your body!

2
1edb06ded9ccf098a4517ca4a7a34ebc

on May 10, 2012
at 09:46 PM

First guess, because you are not eating enough carbohydrates.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on May 11, 2012
at 02:45 PM

Doubtful. You're thinking of glycogen depletion - that has a different symptom: you feel like weak, sleepy zombie for at least 12 hours after the workout, but the endorphins are still active, so no pain.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 11, 2012
at 04:31 PM

DOMS .

1
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on May 11, 2012
at 12:52 AM

Because you're doing it right?

Seriously, lifting heavy is hard and should only be done rarely. I do high volume, heavy days once every two weeks. Other days are lower volume or lower weight. As long as you're not actually injuring yourself, soreness is ok.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 10, 2012
at 02:05 PM

A week of soreness is not right after ONE workout. Also, lifting once a week is not enough.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on July 10, 2012
at 04:34 PM

Well, then you don't understand hormone signalling; specifically how growth hormone echos through the body to promote muscle growth. You can get strong with lifting everyday or every other day, but you can also get strong with a lot less input and strain and stress on your body. I've made HUGE gains, bigger than I ever have in the past, with a simple once every two week heavy high volume day.

81fca18329e68e227cdfef3857bfef96

(1320)

on July 10, 2012
at 06:23 PM

What you are describing is the Texas Method or Wendler's 5/3/1. These programs are for intermediate to advanced lifters that have already exhausted the simple linear progression of novice lifters. For a novice lifter, 48 hours is sufficient recovery time. This is why beginner programs like SS and 5X5 are 3 days a week. Yes you can make gains by lifting once every 2 weeks...but it will be very slow and that kind of recovery is unnecessary for novice/intermediate lifters.

0
C45d7e96acd83d3a6f58193dbc140e86

on July 10, 2012
at 01:32 PM

How long have you been lifting? If you are just getting started, you will experience DOMS (delayed onset muscle soreness) more often. Also, lifting to failure and doing eccentric lifting will cause DOMS more. Also, what are your absolute goals for lifting, and what is your current pattern? As far as what is optimum, depends on your goals. When I want to increase my bench press 1RM I only lift chest/triceps once every 5-6 days, and can easily build from 290 up to 305 or so. (I weigh 144 for reference). If I lift more often, my 1RM goes down.

0
D1728f99db66ff91d695a6df5cd38b02

(1368)

on May 11, 2012
at 08:08 PM

A couple of suggestions, but depends on your current situation as well. 1. Get more sleep. This is absolutely key, especially if you are working out everyday. Your body needs to recover and if you aren't sleeping enough then you won't recover quickly. I'm not talking about getting 8 hours here, I'm talking about making a conscious effort to start going to bed early every night until you can wake up before your alarm every day. 2. Stretch and foam roll a lot after your heavy lift and throughout the week. After every workout is preferable.

Other things to consider- your diet (are you eating Paleo?), how many times a week do you work out, how much sleep are you currently getting?

Also, I cannot say that my answers are right or close to right but they won't hurt you and you could reap great benefits. Ask your coach for advice if you have one. Are you sure that it is DOMS and not injuries?

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