Too tired?

[Instantized02]

Hey guys, this is my first post, so i hope its not too dumb. I have only been working out for about 10months. Sometimes if i get a really good workout in i'll be sore for 3-4 days. Is that normal, cause I see a lot of these guys workouts, and they do chest or squat almost every other day?

[1bigAlien]

every other day? that is too much!

steroids help you to not get sore after workouts. most first time users overtrain because they think they should be sore. dont worry about what others are doing. in the 70's people like arnold trained like that, we know better today, and that is why guys are much more huge today. overtraining is as bad as undertraining or worse.

[gymratz]

Some Muscle soreness its ok! I find personally that a small bike ride or blade skate tends to loosen up some of the stiffness, but nothing intenses. Just get some of the blood flowing through the body.

If your'e overly tender 3 to 4 days after a workout that is a good sign that your not rocovering from your workouts fast enough (natural bodybuilding is always harder).

When you wake up in the morning check your base heart rate. If it is above normal (usually over 80 bpm) that is a sure sighn your overtrained. As well as overtiredness, loss of apetite and bad or interupted sleep.

Also make sure your'e diet is adequate in protein and Carbs as well as Vitamin and minerals.

Apart from that rest and take a extra day recovery before you train if it seems like your too sore.

Eat well, train hard, and sleep well

[Statix]

listen to gymratz, you need to make sure you are eating right, sleeping right, and training right...just curious, how are you doing your training splits? i'm wondering how often you are training each muscle group

[Instantized02]

i know dude there is so much to this bodybuilding thing. undertraining, overtraining, cortisol, nutrition, it can get kinda complicated. training splits? i don't know but my workout ushually is something like this
monday-chest/legs
tuesday-bi's tri's and shoulders
wed-abs
thurs chest/legs
friday -bi's tris and shoulders

and about 20-30 min of abs perday mon-sat

[gymratz]

Bro'! welcome the wonderfull world of Bodybuilding! As we speak I am taking a day off training due to excessive soreness from a monster leg workout.

I think Arnold summed up the best approach I've heard in all my years of training.

"Instinctive training is the best method of growth....the only problem is it takes years to learn exactly what your body is telling you!"

Stick to the fundamentals. Train hard and brief to build the size required for competition. Rest between every other day. Eat a balanced high protein diet.

I never allow a workout to go beyond 1hr EVER!! Yet Neither do i sit on the equipment between sets and chat about woman and how much beer i consumed last night. I recomend Intensity over duration.

By not training over and hour there is less chance your going to become overtrained.

Brief,intense, and strict in form.

Best of luck Bro' and post some of your photos when you compete.

[Statix]

why don't you just try training each muscle group just once a week and see how that goes for you? training them each twice a week may very well be pushing it too far for you...listen to your body

[Instantized02]

aight, i might give that a try. like on monday i did :
squat 4 x 12
lunges 3x8
leg presses 2x10
and then squat 1x20

my legs are still sore 5 days later, what the hell

[Jean Schernoff]

Doing exercises every day is not good for your body. It might result in over-training like the guys above said. You, however, can prevent it by following low frequency workouts, like 2-3 times a week at high intensity.

Now, many scientists have discussed the cause of muscle soreness, and came up with an idea that it is due to micro-tears within the muscle fibers. Avoiding getting soreness is not really possible, expect for methods like warming up, light stretching pre- and post- workout.

If you're interested in reading more about soreness, then read my article here. http://forum.bodybuilding.com/showth...threadid=26913 /t\

[triathgi1]

I to suffer from the soreness usually the worse being 2days after a hard workout. I was told this was normal...Happy to have a hot tub on those days.

[onemind]

Man you are over training chest and legs in one day is to much. If you can do that much in one workout your not putting enough work in each body part. I personaly will never train legs with another bodypart. You need to do one major body part a workout along with one smaller and try a 3 on one of program. Start reading some muscle mags and bone up on ways to train.

[Tallmofo]

ive noticed that when my biceps are sore, and i work my tris, my bi soreness is basically gone, the tendons still hurt though