Should I Train When I'm Sore?
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- Опубликовано: 27 сен 2024
- Starting Strength Coach Grant Broggi explains what soreness is, whether it is good or bad, and if you should still workout if you feel sore.
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If I didn’t exercise when I’m sore, I’d never workout 😂
Same!
Should I train when sore? 4:07.
God bless you 🙏🏾
thanks man
I don't advise it. Just let the muscle heal and hit it hard again when you feel fully recovered. I do a push-pull-legs split to my workout. Monday I do all pushing motions (bench, shoulder press, dips, triceps etc, basically all my front/side shoulds and chest+ my tricepts) Tuesday I do all pulling motions (pull ups, seated rows, trap shrugs, bicep curls etc, so basically all my rear shoulders, all back muscles, and biceps) and Wednesday legs which is self explanatory (i throw in abs on leg day too). I do that 6 days a week.
So every week, I hit every muscle in my body 2 times. Fatiguing it entirely, letting it heal fully by giving it 3 days of rest in-between before using it at all again, and repeat. I never have to use my triceps when working my back, never have to use my biceps working my front, my legs aren't used for either, and my upper body soreness never hinders my legs. Everything given a good chance to heal fully before used again. Works out just fine for me and I've been seeing amazing results as a natural 29 year old 5'8 tall man, 236 pounds of solid muscle. I see no reason to work out any one muscle more than 2 times a week. You only run greater risk of injury for diminishing returns after 2 times a week. Hell, even just 1 day a week isn't bad, but 2 days is the safe icing on the cake that gives everything good time to heal.
much appreciated.
This is the best explanation of what being sore actually means!
I just wanted to say that your videos are absolutely amazing and full of excellent applicable information. Furthermore , you come off less menacingly and more approachable than the main ss crew. Nothing against them, just they seem angrier and more frustrated.
Best and funny explanation! I love it. I'm feeling sore because of some dumbbells I did 1 day ago. I feel worse.
Ouch. First day back in months. Skwaats ouch. Hammies screaming back at me. Kills my novice workout. Love it.
Try to not work out if you've got onset soreness. The muscles fibres are being replaced with stronger ones. Move a little yes, but don't work those muscles too hard until they've stoped hurting. You could injure yourself a lot more while the body is trying to make your muscles stronger. It hurts because your body is replacing the fibres that were damaged with new and stronger ones. This causes inflammation and pain. Just wait a little and next time you won't be as sore!
I'm 60 and II just switched to the Starting Strength program, and my previous squat day I was doing 2 sets, for 10 and then 8 reps. I was using 225, so I figured I could go to 240 no problem doing 3 sets of 5. Boy was I sore after that workout, and I guess you're right, switching to a new rep scheme, you have to start out slowly. I tried to do a light day two days later using 205 at 3x5, but my legs are still bloody sore, so I'm thinking I need a day or two break before trying the next heavy day at 245 for 3x5.
Try sets of 5 with two days rest
@@thestrengthco thanks for getting back, very impressed by the weight your using! Just did 3x5 yesterday and not too bad today. The other thing is I was doing the eccentric slower before, and now I’ve gone back to my older way of descending a little faster and using a little more muscle tension rebound out of the bottom. Just need to “climatize” to that style again. And yes , maybe two days in between.
Just came at the right time. It's two days since I squatted (less than body weight on the bar (squat as always been poor for me)) and my legs and core (I was surprised) are still pretty sore. I was gonna give the deadlift a miss and focus on my overhead press but after watching this, I will continue with my planned compounds and accessories :)
Best plates I’ve ever purchased!
I've had a consistent neck pain for two weeks now and at first I decided to just rest but at this point I'm so used to working out that not doing so for 2 weeks is starting to make me feel tired and weak. At this point I am just thinking about working out even with that because otherwise I don't know when that soreness is going on to go away.
A week ago I injured my lower (R) back doing a burpee, press up, renegade row, jump in to stand from burpee (with a 10kg dumbbell in each hand) lower squat position to bicep curl to stand and shoulder press, it was during the bicep curl to stand that I felt my lower (R) back tweak. I knew my technique wasn't good at the time (I could've kicked myself). This is my first serious injury since I started strength training 2 months ago. Unfortunately I didn't listen to my body and I still kept training after I got injured and my lower (R) back isn't getting any better. So I'm going to rest and recover until the pain subsides so I can get back to strength training because I really don't like missing workouts. I've watched many podcasts and videos on injury and the recommended rest and recovery time in total. Good luck with it all 💯☝🏽
I didn't train my legs after a holiday and then gym being closed due to no power so in afdect i haven't trained rdls and squats for 2 weeks now im sore as fuck
thank you
Thanks 😊
p sure I'm just going to add half a set at the end, or break up my sets of 15-20 to sets of 7-10 and add 1. I .... was not expecting losing the function of my arms for 2 days. I even stopped before failure. Although I think that's on me since I did probably over estimate my ability. I think I had everything right, just WOO. That pain man. oof
At 3:00 you say "your hamstrings lengthen". Doesn't Rip say we use them isometrically, because they shorten distally and lengthen proximally?
Shorten distally (i.e. concentric) and lengthen proximally (i.e. eccentric)? We can actual get a muscle to do that? How do I learn this?
For the past six weeks I have been continuously sore in my quads from squats, specifically the vastus lateralis (upper side of my thighs). I'm guessing it might be an injury, but it's in both legs, even though it started in the right leg. I train squats twice per week, but in the last three weeks have dropped my working weight by 20% in an attempt to recover from the soreness/injury.
What's interesting is that I found that it gets aggravated when I use the Starting Strength squat technique of leading with the hips. When I squat more upright with the knees and hips rising at the same time, it's okay. When I "good-morning" the weight up (i.e. lead w/ the hips), I get pain in my quads. I would think this would cause more of a problem with the glutes and hams. Wierd that a "good morning" hurts the lateral quad.
Has anyone else had these problems? 1. soreness not going away, 2. leading w/ hips in squat causing quad pain.
Stretching and protein is key, I'm sore after not trying legs for 2 weeks . Rdls and squats rip my legs
@@snoopys14 Thanks for your suggestion. Yes, I believe most people would get sore after a two week break. In my case that's not it. They are sore close to 100% of the time. I wake up in the early morning with them being more sore. It's most likely gluteal tendinitis or trochanteric (hip) bursitis from squatting too much. This causes referred pain (actually a soreness type feeling) down my vastus lateralis. Or it could be a back issue that causes referred pain, but I have no back symptoms.
Some physiotherapists recommend to avoid stretching wit trochanteric bursitis as it worsen the inflammation. However, it likely depends on the stretch and how close to recovery you are.
@@jakubchrobry3701 stretching wil help,maybe your low on protein you can only try this stuff and see what works
so yes or no? lol
been doing rdl's for oh, 30 years now , even without adding 5lbs , they always leave my hams sore ,
"muscle bellies of the abdomen"... interesting wording.😂
Did the corps teach you this?
Is it possible to become stronger doing 1 lift a day ? I have a very physical job and I struggle a lot with recovery. So I started with the SS program and week after week I felt more and more tired. Eventually I ended up doing just one lift a day and lately, I could not even do 3x5. I'm doing warm up sets and just 1 heavy set of 5. What do you guys think ? I want to be clear, I eat a lot (ex. 8 to 10 eggs and a bunch of rice or potatos) but just 2 meals a day because I don't have time to eat another meal. And I sleep 8 h average. So I'm not sure if it's a food or sleeping problem.
My lifts:
Tue
Bench: 185 lb x5
Wed
Deadlift: 250 x5
Fri
Press: 112.5 x4
Sat
Squat: 245 x5
it's not for everyone SS requires a strong psyche, resistance to pain and being a tough guy
some people build muscle mass much better within the range of 10 repetitions, test it yourself and see what works better for you, don't listen to what others say
if 1 set is all you can recover from, doing more would be silly , you'll get hurt. you will get stronger doing the one set you can recover from than you would get from not doing any . maybe add in protein shakes , you could carry them in a flask or cool box . maybe sandwiches or something you can shove down ya neck quick too if you are not getting calories /proteins.
Consistency is key bro, workout 20 minutes a day or every other. And you will see results.
Thanks to you all ! I appreciate your good vibes !
@@samuelnoriega8113 hey bro. Late reply but you might want to get your thyroid checked out. I had the same problem last year. I noticed I was getting tired way too quick to the point where I started decreasing my workout sets and cannot recover. I added more cardio thinking I am out of shape. I got worse. Went to see a doctor and was worried about my heart. Turns out I had an overactive thyroid and thats what was making me gas out quick. I hope you don't have it, but it's better safe than sorry. Good luck bro
Wrong. Lets find a new excercise - and ONLY do concentric reps. Do 1000 reps. Voila, soreness without exxentric
I thought he literally talked about this in the video, he mentioned that doing a bunch of reps you'll be sore regardless of the exercise
5:08 That's what she said lol
The tone of this video is condescending
What’s awesome is God designed our bodies to repair themselves, so when we tare our muscles for growth, they repair and grow rather than stay damaged. The complexity of the body and nature just goes to show God is truly all knowing and all powerful just as the Bible says.
Lmao shut up.
Amen 🙏
Amen
@@peaceonmarsright 😂
ive been sore in the pecs and shoulder tie in area for about a month, i have been traiing consistantley for around a year. i am only doing one top set and 1 back off on heavy bench day, i have had to go to a truely light 2nd day, i still get sore on the light day, i dont know if i am just not recoving or what, i am 57 but the way any ideas.
That sounds like the pec tendon or bicep tendon. Is it a pain or soreness? It could be tendonitis. I've had the same thing (not diagnosed). Take a deload week (1st day: half the sets with 80% weight; 2nd day: half the set with half the weight). Then the next week after the deload week, do 80% of the weight or less until it gets better. At least that's what I did. I'm 59 and the shoulder area nevers seems to be 100%.
Do stretches. I like to do dead hangs which stretch all the muscles (delts, pecs, etc). Also do rotator cuff exercises, especially external rotation, both side-to-side and up-and-down (like a face pull). When doing external rotation, make sure your rear delt isn't doing all the work. Try to feel it deeper in the infraspinatus by using a light band. Do other exercises at heavier weight for the rear delts (laterals, reverse flys).
Most importantly, concentrate on training all the opposing muscles like rear delts, rhomboids, lats, traps while going light on pecs, front delts and biceps for a few weeks. Muscle imbalances easily create problems when we're older than when we were younger. Tight muscle tug on the tendons. Think of how old people get a hunched back (strong muscles tugging against weak muscles with weak bones, weak joints, and weak tendons in the middle of the tug-of-war).
But of course, if you don't have the same issue I had, maybe see a physical therapist.
@@jakubchrobry3701 i
@@jakubchrobry3701 ive been steatching and tring to pump some blood in there, doing some easy push ups, and whatever else i can think off,
This guy talking like a authority when he looks like he dont even lift
Don't train strength when the body part you're working on is sore. Use them for light movements like walking or hiking to get the blood flowing to them. Doing strength while sore will lead to injury, which is the thing to disagree with this video.
I’m talking about being soar from training yesterday and training the next day l believe your muscles are mending and rest a day
I dont train heavy when im sore from DOMS anymore. Ive injured myself so many times from training when sore
@monicafajardo215 no idea 🤷🏻♂️ guessing my muscles are too fatigued/broken down
Studies have shown that time under tension during the eccentric phase of any exercise is the MOST hypertrophic (muscle growing) portion of the workout. Every time i lift, i do an explosive concentric (so with bench press, I explode up) and then slowly between 3-5 seconds lower it back down. By milking the eccentric motion for everything its worth, you maximize time under tension during the most important part of the exercize. A lot of people think the concentric is what gets you big. Sure it helps,but the real nectar is the eccentric. Sacrificing that so you can lift heavier weight for more reps is like sacrificing a Ferrari for 5 mopeds. The higher the weight/ the more the reps, is that much greater risk of injury that is unnecessary if that same/greater fatigue can be acheived with lighter weight. To make heavy weight feel light, one must first learn to make light weight feel heavy. Slow 3-5 second eccentric motions will do that to you. Also in the long run, its easier on your joints, and you have a much lower risk of tearing a muscle (the bad kind of tear, that actually rips the muscle apart from the tendon. Not the good kind of microtear that we actually want when working out that generally causes soreness).
Futhermore, soreness is not what causes hypertrophy/strength gains, it is merely a symptom of AND prime indicator of successful muscle fiber micro tears, which when healed and supplied with adequate protein to build back extra through regular controlled damage, aka working out, will become stronger. Truth is, if youre not sore after working out, you MOST LIKELY arent microtearing and fatiguing the muscle properly to warrant hypertrophy. Youre just moving weight around and feeling good about yourself.
This also depends on which muscle. Smaller muscles tend to heal way faster than larger ones. This is why if you do bicep curls, or lateral raises working out your shoulders, you may only be sore the next day if even that, but when you work out your quads or glutes they can be sore for 2, maybe even 3 days if your really killed it. That is a good thing. That means all the small fibers throughout that muscle have been ravaged and your body is acutely aware. Your body will begin the repairing process when you sleep and when it feels better again, make it sore again.
Working out any particular muscle is best to do about 2 times a week. You can do only 1 time a week and make gains,but its best if you can hit 2. MAYBE 3 if youre feeling really impatient. Any more than that and you run good risk of rhabdomyolysis, a process where your muscles begin to break down into your bloodstream due to over training, and is filtered out via the kidneys, resulting in possible kidney damage as well. You will lose substantial muscle mass and strength, and you will urinate what appears to be flat coca-cola. Not fun. 2 times a week is more than enough for anyone not using performance enhancing drugs that cause you to recover quicker. That too i also dont suggest but IF you do, feel free to work out more. DOMS are probably a thing of the past if you fall in that camp.
If youre a normal natty, 2 times a week per muscle is fantastic, push yourself hard, if you prioritize strength (powerlifter method) pick a challenging weight you can do 3-5 reps of for 3-5 sets, if your primary goal is to get physically bigger (bodybuilder method), pick a challenging weight you can do 8-12 reps for 3-5 sets. It should feel like you can barely eek out another rep or 2 if your life depended on it by the time youre finished, whatever weight or plan you go with. Both plans will get you both size and strength, its all about whichever you prioritize slightly more but you will get both no matter which you pick. Then, go home eat some protein (.7- 1g per pound of your own bodyweight. If you weight 150, that 150gs of protein per day throughout the day. Pack some protein in directly after your workout expecially) and go to sleep. Get as full a night of sleep as you can. Muscles are made in your bed, not in the gym. Gym only stimulates and yields that growth to happen.
If youre doing it all right, you SHOULD be sore. Its not that the soreness itself causes the growth, or that its necessarily "good" whatever that means. Its just an indication that you have indeed sufficiently worn that muscle, and the body knows and wants to repair it. Thats all any kind of inflammation ever is. The body has identified something to fix. If youre not sore, you most likely havent worn the muscle enough to make the body think it needs to fortify anything. Why fix something that "works"? If you can convice your body that you need more muscle though, because for some god damn weird reason you need to be able to lift mount Olympus once or twice a week, your body will respond and grant you that but only if it thinks you need it.
I do agree. But I also think that soreness DOES have to do with muscle damage, not just elongating muscles. I've been working out for years doing the same exercises. Considering your theory, I should never be sore. But that's not the case
maybe you are acostumbed to the movement but not to the load, or the more reps, or intensity. If you go to the gym and search for progressive overload, you can get sore sometime when you push your limits. Not acostumbed to a movement is the most graphic way of putting the exemple, but it's not the only one.
Did 100 reps with just 45 #'s on the bar, squats, didn't rack the bar.
The next day, couldn't bend my legs.
I dunno...I'm very consistent with my lifting and live in a state of constant DOMS. I would imagine that the very nature of progressive overload would inherently cause soreness. Am I wrong?
No you're not. If you are progressively overloading the muscle,progressively adding more weight / reps and properly fatiguing the muscle, you will be sore. Soreness is the indicator that microtears of the muscle have sufficiently happened and that the body is aware and repair is coming (assuming you are eating appropriate amount of protein, which should be about .7- 1 g of protein per pound of your bodyweight)
I think I'm gonna pass on those 10 ab reps, I'll take your word for it.
Subscribed. THE BEST explanation of soreness that I've seen on RUclips. Ive been trying to tell people this that say you have to be sore to know if you've had a good workout. I then explain to them the same thing you said about the high rep body weight squats. Some of the sorest my legs ever were was when the gyms were closed during covid and i was doing body weight stuff. Doesn't mean i grew a bunch of muscle.
Watching this cause I was not prepared for how sore my whole entire body would be after training cartwheels on my bad side. Holy cow