Soreness and Lifting

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slredstorm17

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As you know, soreness that is in your body after a heavy lift is not from lactic acid, but from microtears in the muscles. A few days after a very heavy workout and the body is not sore, is there still significant muscle "damage" being done?

Also, is it recommended to take light days when the body is very sore? Say you workout hard on monday, you take tuesday off but you are still sore on wednesday. Is it alright to work hard again because you took the day off yesterday or because you are still sore should you go light?

Thanks!
 
I usually work through soreness unless it really hurts. Other than that, I've never found any evidence that a light workout will help your soreness, even though it's a widely accepted claim.

If you're not sore I wouldn't worry about it. And even if you're a bit sore, just work through it unless it causes a lot of pain.
 
id like to know about this too.

iv been working out for about a year know. even though i do the same workouts, 3 days splits and 2 day cardio, i push myself to out due last weeks rep or weight. i still get pretty sore.

i thought, after ur body gets used to working out, it doesnt get sore any more.
usually my soreness can last 2 to 3 days. mostly in my tri's and chest.

can this be related to diet?? rest?? or just to much workout and im overtraining??
 
When you are talking about light days from training you are discussing a term called "periodization" or periodized training. It is the concept of planning rest into your programs to allow your body to "super compensate" from training. Without adequate rest built into a program you will eventually reach a plateau in your training.

Soreness isn't necessarily the main way to indicate that you should train light. Soreness does come from the micro damage that occurs and the swelling that is created due to the damage. There are many ways to deal with the swelling the pain related to soreness. You can use contrast recovery, which is alternating period of hot and cold like sitting in the sauna and then taking a cold shower right after. This forces blood in and out of the muscles which facilitates faster recovery.

Also, simply taking a day off doesn't necessarily help the muscles recover. Some exercise or light training will increase blood flow to the muscles and speed up the recovery process.

I have hit heavy workouts even with extreme soreness and written programs that my athletes have completed even when they were extremely sore.


Scott Edson
 
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