Sore Joints

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Dan_S74

0
Hi everyone,

I've been finding my joints sore when lifting weights. I can really feel the strain in my Elbows and Knees. Sometimes they make a bit of a pop as well.

I've bumped up the weight a bit from when i started, and the heavier i go the more i notice it.

Anyone know anything i can do ?? Or is this just part of weight training.

On a side note, is it normal my muscles are more sore after cardio rather than weights ?? (I do fitness Kick every other day, Kickboxing cardio recorded from cable, and my legs are dead the next day)
 
I am following a split routine i downloaded.

Day 1. Biceps and Back
Cable curls on my machine. 2 Sets of 20 and 1 of 15.
Hammer Curls. 3 Sets. 25,30,35 Pounds. 15,12,10 Reps
Concentration Curls. 2 Sets of 15
Cable Pulls on machine. 2 Sets of 20.
Dumbell Rows (I think, i kneel on a chair and pull the dumbell up). 3 Sets.

Day 2. Chest and Triceps
Cable Bench Press. 3 Sets. Increase resistance each time.
Cable Flyes. 3 Sets. Increase resistance each time.
Dumbell Bench Press. 3 Sets.
Dumbell Kickbacks. 2 Sets (These are very hard for me)
Push Ups - As Many as i Can

Day 3. Legs and Shoulder
Leg Press. I do about 10 sets of pushing exercises on that machine. I can get a good deal of resistance when i raise it, i start easy with both legs, the last sets i do each leg on it's own. Gets real tough.
Calf press. 3 Sets
Squats - Mabye 1 Set. These are very hard for me. I need to work on them.
For shoulders i use dumbells and raise my arms in front first (2 Sets), then i raise them out to the sides (2 Sets).

Oh ya. THen Day 4 is rest day. Then i start all over.
 
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So you do that for a 3-on-1-off rotation. Essentially you are weight training 6 days per week.
 
Ya, i really try for 6 Days a week. Sometimes i slack off and miss a day though. Mabye every other week. Usually on the weekend since im pretty busy with the kids.
 
Look at your routine and than try to guess why your arm's articulations are in pain...

This routine won't get you anything but sore joints.

You obviously have little idea how to set up a proper routine. I suggest you look at the stickies on weight lifting and rethink what your doing.

I'm a tad short on time right now so don't have much to invest in a more "detailed" response.
 
Yea, Trevor is right. You have way too much isolation stuff thrown into the mix and probably more important, you have too much volume and not enough rest/recovery time in there. Pounding your body into submission, though it seems logically correct, is a surefire way to pick up nagging, chronic pains.

Something like a 3x/week full body routine focusing on compound exercises would probably suit you much better.

Or even a 4x/week, upper/lower split routine.

Regardless of what direction you go, I highly suggest taking a week off first.
 
Ok thanks. I'll do some more reading on routines and dumbell exercises and change things.

On a positive note, while at walmart yesterday i weighed myself. My last weigh was mid decmeber and i was 245, i figured i was mabye 235 now. I was 218, im pretty happy about that.

I'll just do light cardio all week until all soreness is gone.
 
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