/fit/ - Fitness, Health, Exercise, Dieting, etc

>>144070

I didn't warm up

There's no reason at all to force yourself to lift when sore for the first time, as it often just slows recovery. Strict gym schedules are generally adopted after DOMS happens with less intensity and frequency. Veterans still get sore but their level of experience guides them in deciding whether to lift or not. There is a situation where lifting when sore will help with gains, and it's usually when the soreness is mild, you are using steroids, your experience level helps you feel what activity the muscles need to recover faster, or all three. Most of the time, too much ego or desperation is what causes people to lift while sore, because they aren't willing to admit they didn't sleep or eat enough or are unwilling to compromise their habits to sleep or eat more. The first lesson for a beginner to learn is that gains don't happen in the gym; they happen in bed when you had enough food in the preceding days.

Even if you are too sore to lift, I think warm-ups are often helpful for recovery. A warm-up should get a little blood flowing into the sore muscles to reduce their stiffness but stop before using significant energy stores or intensity. (You may not need the gym for just a warm-up.)

>>144072

Sometimes you fell well enough to lift after a warm-up, btw. Soreness can magically go away.

>>144069

You're supposed to start with just the bar on your squats, bench and OHP. Assuming you're new to lifting.

Drink a gallon of milk and go again. You're supposed to start with a weight that isn't too heavy though, so you might have too much weight on. Or not – might have never used your muscles before. The way you find your starting working weight is start with the bar then go up steadily until it feels "heavy". That's it. Drop the weight and carry on.

>>144069

you just started. rest a little until you're not as sore. pretty soon you'll be able to do a normal volume lifting daily of once every other day or something like that, but for now maybe just lift twice a week.

>>144069

The solution to sore legs from squats is to do more squats. I'm not joking. Your muscles are sore because they aren't used to all that blood being pumped into them,and now you have a buildup of lactic acid. You need to flush the muscles with fresh blood. Two days' rest after your squat season and you should go again. Yes, even if you walk into the gym like a cowboy because you're still sore. Even if you have to dramatically lower the weight from what you did on the first day. Get in there and do some squats and I promise you, 100% guaranteed you will walk out feeling a million times better. It will never feel as bad as that again.

>>144197

If hes natty you are setting him up for injury and overtraining

I'll never understand why peopleinsist on life so many people think it's okay to get sore.

even if you're just a little sore on the day after your workout that means you've done enough.

but like if you do bench press one day until you're incredibly sore and then do the same amount of bench press to the very next day your body will never heal literally the only way to build mass is if you rest a lot

the point of this board is to get people eating healthy and having more energy

>>144198

>>144199

Yo, Delayed Onset Muscle Soreness is a harmless deal that goes away with –weird– more lifting. Natty, juiced, whatever; it's the same. This soreness is not a problem and all it means is that you're not lifting often enough.

As this guy >>144197 said, lower the weight, but keep lifting.

https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness#Possible_function_as_a_warning_sign

>>144199

Another thing – few natty lifters will advocate for heavy bench pressing every day. After you've been lifting for a while, you'll start to realize that you're not sore even a little bit from your heavy workouts. That still doesn't make it okay to go heavy every day. Yeah, you gotta recover from that heavy bench pressing, but there are more sophisticated things than soreness at play here.

Soreness indicates almost nothing at all – in either direction! Its presence doesn't indicate that you need more rest; its absence doesn't indicate that you can have a heavy lift day today.

>>144198

>>144199

There's a big difference between pain and discomfort, and there's a happy middle ground between overtraining and being a giant pussy who is scared to feel any discomfort. I'm natty and lowering the weight/keeping to a routine is exactly what's needed when you feel second day soreness. Nattys need a lot of volume and fear of overtraining is the single biggest mistake I made as a newbie lifter. Pro athletes are at risk of overtraining. Anyone following a decent, well established beginner or intermediate program needn't worry about it. Follow the program, embrace the soreness and bruises on the first weeks, it means it's working.