100 lb. Club - Strength Training Question

View Full Version : Strength Training Question

12-30-2007, 01:36 PM
I have been doing strength training for awhile now, but am getting mixed advice from everywhere I turn--help! I do a lot of free weights, squats and leg lifts and all those moves where you use your own body weight, plus some on a weight machine we have in the garage (like a bowflex). Okay, here is my question: how long do you wait between weight workouts?

I have heard to wait at least one day. Then I read somewhere to make sure my muscles had recovered. then just recently I heard somewhere that I need to do it again before my muscles completely recover, with at least one day in between...if I wait until they recover to do it again, then I lose some of the progress or something :?: I am confused!

Friday I did a 40 minute TurboSculpt workout on ExerciseTV (same workout as the videos, it's tough full body using weights and body weight). I was very sore yesterday, and today I am still really sore in my shoulders (sore from workout, not injury) and my legs have recovered but I can still feel just a little soreness there...it's like I can really feel the muscles when I move, if that makes sense! SO, can I go on and do weights today again, or do I wait until all the soreness goes away? What do I do...so confusing and don't want to hurt myself.

12-30-2007, 01:42 PM
Hi Purple. I'm not sure of the answer to your question. I have always heard to wait at least 24 hours before working the same muscle again. I recommend posting your question over in Exercise on the Weight Training forum. Those ladies there are very knowledgeable and will surely have your information.l

12-30-2007, 01:49 PM
Have you checked out the lifting forum here. There's probably great input there. You should give your muscles time to recover and repair. I do my weight routines every other day. I know if I feel too sore (like needing ibuprofen sore) I wait an additional day. Maybe since your upper body is so sore, you could focus on lower body today? GL!

12-30-2007, 01:52 PM
I am not sore enough to need ibuprofen! Yesterday my shoulders were, that workout hit them hard. But today they are just sore, I will not need medication. I was going to do it today since I did the other one on Friday, but keep thinking about all this different advice and I'm not sure!

I might go over there and post if someone doesn't pop in here today...I know many on here do workout a lot and might know.

12-30-2007, 02:12 PM
You do need to rest your muscles. If you want to strength train every day, work out different muscle sets for each day.
For example on MWF, do upper body, then TTHS do lower body.

12-30-2007, 02:19 PM
Okay, let me be clear--I am not doing it everyday. I did it on Friday, skipped yesterday, and might do it again today.

My question was basically this: is one day rest in between enough, or do you wait until you feel no soreness to go again?

12-30-2007, 02:47 PM
One day rest is good. As you warm up at the beginning of your workout you should feel your muscles become more limber & less sore. As well, as you establish your routine & your body adapts to the new stresses put on it you'll find your recovery time becomes better & generally after a day you won't be as sore.

If one muscle group is particularly sore you may decide to skip exercises that focus on it & give it further rest, but I would only do this if the muscle was Really sore.

Good job hitting the weights!

12-30-2007, 03:55 PM
Yes, you do need to give muscle a chance to recover and rebuild. So if you're doing a total body workout, you'll need at least a day in between, more if you're really sore. You won't lose progress because it's during that rest time that the muscle rebuilds and becomes stronger. If you don't lift for a week, however, you usually do lose some ability, but it's easy enough to get back to where you left off.

As someone mentioned, if you want to lift every day, then you can work different muscle groups. I prefer working out six days a week so I focus on three different areas twice a week. You can, BTW, do cardio every day if you choose to do so (you probably already know that, but thought I'd throw that in for anyone reading this :) ).

Taking an extra dose of vitamin C can, according to my trainer, help with the soreness.

12-30-2007, 04:09 PM
You do need to rest your muscles. If you want to strength train every day, work out different muscle sets for each day.
For example on MWF, do upper body, then TTHS do lower body.

This is how I have been trained. A FULL day's rest between muscle groups. Delayed-onset muscle soreness (http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness) - basically means that the muscles become sore 24 hours after using them (this happens to me alot). My trainer taught me about this term.

People here are erroneously suggesting taking Ibuprofen. The reason why your muscles are sore is because the fibers in your muscles are being torn apart during the workout, in effect your muscles are also bleeding. The best thing for this soreness (IMHO) is to have some protein after the workout. Protein helps repair these fibers (http://ezinearticles.com/?Muscles-and-Protein:-How-Much-Do-You-Need?&id=111271). I like to make a protein smoothie. In a blender I mix 2 cups skim milk, 1 scoop Whey Protein ($14 at Wal-Mart), 7 ice cubes, 2 scoops reg/decaf instant coffee (gives it that yummy cappachino taste!) Or, you can omit the coffee and add in 1-2 TBSP of Hershey's Unsweetened Cocoa (I prefer Special Dark). This contains about 330 calories, 42g of protein, 28g of carbs, 2g of fiber (if you use the cocoa), 1g of fat. This makes about a 36oz drink.

As soon as I get it in the mail, I will be adding in powdered peanut butter (http://www.bellplantation.com/) to this chocolately yumminess:

Nutritional Values

Serving size = 2 tablespoons (12 grams)

Calories 54.138
Fat Calories 25.44
Total Fat 2.84g
Saturated Fat .55g
Cholesterol 0g
Sodium 94.4mg
Carbs 3.7g
Dietary Fiber .3g
Sugars 1g
Protein 4.3g

12-30-2007, 04:26 PM
Thanks ya'll...that is what I needed! Very interesting about the protein after the workout, I will do that tonight. I cleaned the house this afternoon and the soreness in my shoulders about disappeared...so I do see that with movement it gets better. I'll be doing TurboSculpt again tonight, then some cardio.

12-30-2007, 05:20 PM
Of course this is how I incorporate protein, but there are other options, like meat products, egg whites, protein bars, etc. To each their own

12-30-2007, 05:42 PM
Just want to second what others are saying. If you are pushing yourself during weight training you are tearing the muscles. As they rebuild, they get stronger. But this is most likely to happen only with proper nutrition! And protein is a big part of that equation.

My favorite post-workout smoothie is:
- 1 scoop whey protein powder
- 1 cup OJ
- 150 g frozen berries (usually equal parts blueberries, strawberries, raspberries)

Sometimes I make it a bit smaller -- 2/3 of everything. I love this smoothie!

12-30-2007, 06:00 PM
Sometimes I make it a bit smaller -- 2/3 of everything. I love this smoothie!

I just bought an attachment to my blender at K-Mart, that will allow for a much smaller (on the go) smoothie. This is helping me with my portion control. Same ingredients, only 1/2. 14g of carbs, 145 calories, 20.5g protein, 1g fat. This is still a healthier serving then a protein bar. 16oz total

12-30-2007, 06:10 PM
I make fruit smoothies for a sweet treat, but I only put OJ or 100% apple juice and different combos of frozen fruit...sometimes protein powder, but I didn't know it's good to have it after a workout. I'm going to workout then have supper tonight, because I'm having roast beef and that has lots of protein. It's in the crockpot ready as soon as I get the workout done..which requires getting the kids to bed first so I won't have to pause a thousand times :)

You guys are so helpful, I am going to try both your smooties this week soon as I get to the store.

Shy Moment
12-30-2007, 06:11 PM
Thanks for that. Sounds really good. I don't use powders but I do love smoothies. I have started doing more resistance training and I know I am not getting enough protein in my diet. I am only averaging about 40 to 50 grams a day most days.

Who would think a little stretchy cord with handles could make your body hurt so much lol. My hips hurt, the back of my knee hurts my thigh hurts. I think I am doing to much to fast lol. Going to back down a bit and ease into doing more.

12-30-2007, 07:05 PM
I worked with a personal trainer 2 weeks ago and she said the same thing - eat some protein after the workout!!

12-30-2007, 07:34 PM
I eat a protein, carb and good fat both before and after lifting (try for within 1/2 hour of working out). At one point, I wasn't eating anything before working out, but I started to eat an egg white with hummus and an olive (protein, carb, good fat), which helped me have more energy to lift heavier. It's not much, but is easily digestible and, for me, really helped when I was experiencing flagging energy. Contrary to what Bob Greene says about night eating, I started eating 1/2 c ff cottage cheese with a Tbl. of flavored yogurt, 1/2 c blueberries and a couple chopped walnuts at 8:00 pm, which made a big difference the next day, too. I'd eat a little later than that, but I have a hiatl hernia, so I don't want to eat too close to bed time.

Shy Moment
12-30-2007, 07:58 PM
I don't do anything near what you all do. I use 2lb dumbbells to do an upper body workout a couple of times a week. Another workout I do is the one on diet.com with the stretchy cord with handles a couple of times a week. Am only doing one set of those exercises. I am a beginner and am afraid to do to much to soon and hurt myself lol. Oh the one leg, hip-thigh area ( not the hip itself ) and behind the knee ( bottom of thigh top of calf, not the knee ) is bothering me tonight. I was told, those were a good introduction to strength training. I didn't have to use a lot of weight at first to strengthen up the muscles. Not sure if this is really true or not. How much protein should I be taking in a day? I do make sure I eat an apple and drink orange juice before my video in the morning and then a couple of servings of egg beaters and wheat toast after. I was told good carbs before fat and protein after.

12-30-2007, 11:26 PM
I try to get 20-30g of protein every 2 to 3 hours. I start & end the day with a protein (whey) shake 'cause those are the times I most dislike eating. Sometimes I also use a shake before a workout just because of time. After my workouts is when I try to incorporate a healthy starch. This is what my trainers recommended & I have to say, although i find it a lot of work, I've lost 30lbs doing it & much easier than I lost the first 30lbs, so it's doing something

12-30-2007, 11:53 PM
I do a lot of weight training and have been for years. I also do a lot of reading on the subject. What I have found is that the heavier the weights, the more rest you need between days of lifting. Also, the larger the muscles, the more recovery you need. Abs are small muscles and can be worked out more often. If a muscle is really sore, give it an extra day of rest. Sore is good, pain is not. I have also read to not try to take a way soreness by soaking in a pool, hot tub etc. It adds to the swelling of the muscle and inhibits the recovery. I lift very heavy and this is my schedule. I take two days off between upper body sessions and two days off between lower body. I do Abs and Back every time. I run on the off days. What this means is that i'm at the gym a lot but it is well worth it. I have a friend who is a trainer (although I don't hire him friends/professional services don't mix) and he says never do a lot of cardio before lifting. It sucks up the glucogen your body needs for lifting. To lift you need fuel so you don't want to burn it up on the treadmill. I also read that within 20 minutes of a good weight workout, you should eat a small snack of protein and a good carb. I like a string cheese and apple or skim milk and grapes. And don't be afraid to lift heavy. You will not bulk up and the empowerment of being able to hoist some real weight is incredible. good luck and keep at it.

12-31-2007, 12:19 AM
Suzanne--I started with 3 lb. weights, and am now using 7.5 lb. for most muscles, still 3 lb. for anything that raises over the head because I have very weak shoulders for some reason. I had heard through Jillian Michaels' radio program to do cardio after the weights, not before, so I am doing that...or I do the cardio at a different time of day, but ususally I do it right after. I am finding I get more out of the cardio on weight days because my muscles are already worn and i feel them more during the cardio.

How often do you all workout? I have been scheduling workouts everyday, but taking one, sometimes two, days off...I schedule them daily but know I will skip a day or two each week, depending on what else is going on that week it is different days off. I have been doing weights just two times a day, but now am going for every other day unless too sore...on the other days I do at least an hour of cardio. I am finding now taht days I don't do anything I miss it and really long to workout, it is becoming an addiction maybe.

12-31-2007, 01:43 AM
I aim to work out 6-7 days a week. 3-4 of these are heavy weight workouts & the others are just cardio. I do 10-30min of cardio as well on my weight days but 30-90 on my cardio only days.

12-31-2007, 08:17 AM
I do about what Lifeguard does. I have read you always have one day of rest each week but I have found that hard to do. So I try to do something different one day such as a leisurely walk or hitting balls at the driving range. Since I live in Maine there is a lot of the year when activities are limited but I've found ways to still get exercise virtually every day. And I understand your comment on becoming addicted. I have felt the same way. I schedule my life around working out (within reason) but I don't think it's a bad thing. Our health should be a priority and do make it so, you have to schedule around it. I travel for work about 6 times a year and those weeks are tough. I run while I'm away but rest up from wieghts and it kills me. BUT, you should take a break from lifting every 8 weeks or so for just one week for real recovery. You'll come back stronger. To me, the only time you need to worry about being hooked on exercise is when it prevents you from enjoying other things in life or gets you in trouble in other ways. Other than that, craving exercise is good and a really great sign that you are committing to this new lifestyle. Keep it up. Note: My exercise plan takes up a lot of time each week and so I had to give up something since we can't do it all (although we think we can). I sacrificed a little housework. So what if there is a basket of socks that needs to be matched and who cares if if I didn't vacuum today. The exchange is well worth it.

Shy Moment
12-31-2007, 08:08 PM
I feel so much better today. My kids and I did the sweating to the oldies series 1-4. Think it is just what I needed. Nice low impact aerobics to stretch everything out. Bought 3lb weights to do the upper body with 2lbs weren't enough. Hubby said we will keep adding weights for curls until I can only do 10 to 15 of them lol. I said oh you mean 60 is to many. He just laughed.

12-31-2007, 10:10 PM
What about pilates and yoga? Can they be done on my days between weight workouts? I know pilates really works my muscles, but I don't know if it is considered the same as weight workouts or not.

Great job on the workout shy! I think the amount of weight you need depends what type of workout you are doing. i do some where you use lighter weights with a lot of varied reps, and then some where you use heavier weights and go for exhausting the muscle in less reps...depends what you are doing.

12-31-2007, 10:14 PM
I think both pilates and yoga are great to work in with weight workouts (different days). My trainer's thrilled I'm doing yoga. Weight lifting tends to contract muscles and yoga stretches them.

Shy Moment
12-31-2007, 10:36 PM
Thank you.

I know very little about this stuff. I have become very surprised over and over to find he knows a great deal about this stuff lol. I knew he use to be very well built, I have seen the pics. Now days he has a keg instead of a 6 pack. That is fine with me I like kegs, I don't like 6 packs lol.

I have some things that I use the 1 1/2lb weights for. Things over my head mainly. My shoulder is pretty good but since I had the frozen shoulder it is only about 95% when it comes to over my head and hurts if I use to much weight. For other things I use 2lbs. Now I have 3lbs. Have a feeling I am going to need a great deal more for curls. How did I know I wasn't suppose to be doing 60 of them and my arm still not be tired lol. He said, "Did you really think you should do that many?" I said, "How the heck did I know, you told me to do them until I was tired lol." Still could do 60 of the curls before my arm started to get tired and that was with the 3lb weights.

12-31-2007, 11:09 PM
Shy - you crack me up!

Shy Moment
12-31-2007, 11:13 PM
That is my goal in life. To crack people up.

12-31-2007, 11:42 PM
Heather -

What flavor protein do you use?

01-01-2008, 12:35 AM
Shy, i started with 3 lb. weights, but now I use the kind that you screw the little plates onto so you can adjust weight. It's like a bar, but you hold them in your hands. I got the basic weight with one plate each at a yard sale, then bought 2.5 lb. plates real cheap at Walmart. I am up to 7.5 lbs., but still 3 over the head.

You are very funny about the keg thing :lol: I needed a smile tonight...my little ones just collided in the hallway, trying to get back in their rooms before they got caught up...and son's head hit daughter's mouth and knocked out her two top teeth :cry: scared me to death, but I guess she is okay. They were baby teeth, but still weren't supposed to come out yet. this was right after I finished my workout and was about to climb in the shower, then snuggle with hubby to watch the ball drop.

01-01-2008, 12:13 PM
Oh my! Thank goodness they were baby teeth!

Shy Moment
01-01-2008, 09:52 PM
Oh that is terrible. Hope they both are ok. We have been looking for a set of those kinds of weights with straps on them. Found some on line today. Think I am going to get them.