Back to the gym

[Love Canada.]

and I'm so sore I can barely type. I've been off for 6 months, OMG the stiffness is killing me.uch:

I would love to hear some advice on making a quick come back from the gym rats.

 

[fat_arsehole]

Stay home watch tv and get the shoulders moving to work on your converter.

Works for me :go:

 

[Wassim Elia]

:

I add in the DVD remote and I do sit ups into a bag of chips.:

 

[smudge]

Dude what the F@rk are doing to get so sore.

Tell me what routine you did and how close to your usual resistance you used and we'll go from there.

 

[Mat G]

I find that if you hit the gym after a few months all the muscles you never knew existed will ache for a few days even if you take it easy.

 

[Chris H]

I'm the same way, every time I go back to the gym after some time off, I well overdo myself to the point I'm usually praying for a quick death. One day I might actually realize I'm not a kid anymore.

 

[Robert G]

You and me dude.

 

[DrLove]

you just need some FREE loving hugs to get rid of those stiffness...

 

[Yoda]

Good news is this: If you haven't grown up by the time you hit 50, you never have to.

 

[THE]

Hope that's true! I got 3 1/2 years left before I get to that point!

 

[Amanda Y]

Epsom salt bath, potassium supplements and milk.

Sometimes I just put all 3 in the tub.

 

[60 Million Voted Me]

After a workout I immediately hit the whirlpool and then the steam room.
If not possible I hit a tub of epsom salts in my jacuzzi at home.

 

[danielle w]

Embrace the pain, you pussy.

I've been training for over a year now, and it's still quite common for me to ache and pain after a work out. Any time I change my leg routine, I take it in the ass. Nothing like your glutes screaming in pain while climbing the stairs at work....And I love it!!

Then again, I change things up every 3-4 weeks, so.... :666:

There's three types of people at the gym:

• People who don't work up a sweat
• People who work up a bit of a sweat
• people who look like they stepped out of the shower

Guess which group I'm in.......Mwahahahaha

Also learn to differentiate good pain from bad pain. Good pain includes things like exhaustion and muscular stiffness/soreness. Bad pain is joint pain, muscular pain while at rest, and HOF's finger in your bum.

 

[shit.kicker]

The pain will subside in 3 to 4 days.

Your mistake was to go all-out in your first workout in 6 months.
You shouldve just done a light 10 min. workout your 1st day back, followed by a 20 min one 3 days later.

Learn the hard way I guess :tongue:
At least now you'll know for next time :great:

 

[Becky]

Soaking in the tub works really well, as does rubbing in Aspercreme

 

[Jalal]

I wish I can help you Insert but I don't have to work out. I work out my 26 inch arms every-time I go for a pee, but I do need to watch my carbs so my gut doesn't hang over my speedos. :he:

 

[thecused1]

Well there's something I really didn't feel a need to know!

Ice 20minutes...heat 40min. Stretch the muscles while warm. Potassium and lots of fluids. And remember that the pain/soreness is telling you that you had a good workout and that the muscles are going to heal a little bit stronger each time. Good luck and don't over do it.

 

[aaron t]

I actually dragged my ass back into the gym today still sore from my last chest and back routine.

6 months ago:

Stretch and loosen up

5 sets of dumbell presses starting at 75LBS. and ending with 100lbs. with 8 reps.

4 sets of incline presses starting at 135lbs. and ending with 185LBs. with 6 to 8 reps.

Icing on the cake with the seated pec machine (I can't remember the weight I used before)

4 sets long bar bent over rows ranging from 135 to 185lbs.

4 sets of the Lat machine super setting it with seated rowing.

Always ending any workout with a 20 minute run on the treadmill.

This past Monday

Stretch and loosen up (this was easy peasy)

4 sets of dumbell presses starting at 75LBS. and ending with 75lbs. with 10 reps.

4 sets of incline presses starting at 135lbs. and ending with 135LBs. with 10 reps.

Icing on the cake with the seated pec machine with 75lbs.

4 sets long bar bent over rows at 135lbs.

4 sets of the Lat machine.

NO CARDIO YET! I will start that once I get over my stiffness!

That was it and it is still killing me but I was able to get my new found fat ass into the gym today again to do Tri's and Bi's and I know I am going to be a sorry fat fucker tomorrow!!:neutral:



Yeah I admit it I am a wimp, I HATE PAIN!! :

Dave you sound like a beast. Except for taking it in the ass I would love some work out tips!!:he:

 

[n07]

Focus on your core my friend. Mix in some of these simple exercises into your weight training routineInsertion.

http://www.google.ca/images?hl=en&q=core+strengthening+exercises&um=1&ie=UTF-8&source=univ&sa=X&ei=TOBmTbqGHov4gAek_u3LCg&ved=0CGgQsAQ&biw=1280&bih=933

or check out youtube for more ideas

http://www.youtube.com/results?search_query=core+exercises+that+really+work&aq=1

 

[Rio]

Well there's the answer my friend. You are doing 75% of your previous working weight with the same amount of reps. Way too much after a long layoff.

I figured if I took say 6 months off it was going to take me 3 months to safely get back to speed.

First workout was at 50% of the load I was doing before the layoff. So let's say I was dead lifting 400Lb for 10 reps. On coming back I would start at 200lb for 3-4 sets of 10reps. That's of course after a 2 set warm up.

Subsequently after that I would increase the working load by 5% per workout. After 10 weeks or so I was right back to where I was before and in the following weeks I usually shot past my previous bests.

Being overly sore is not what you want because it's signal that you have induced too much trauma and this will actually be counter productive.

Myself I always mostly stuck to compound movements such as squats, dead lifts, bench presses, standing overhead presses etc. After a month or so I would start to add the isolation movements in.