Battling soreness...

[EastBayOutlaw]

Any suggestions on how to get rid of muscle soreness quicker? I just wrapped up my 1st week of Dougs 4-Day Split for beginners and my legs are tight!!! On the back day I was in such soreness pain, I went and purchased muscle rub.

I am not in physical pain, this is just really extereme muscle soreness, so I'm not worried about over doing it. I just want to hear some remedies about how people are getting past it.


Thanks,

Mark

[Kristian]

Cant really do much for soreness but as you keep lifting it the soreness decreases and it doesnt last as long. If you just started lifting then you should do a beginners workout before doing dougs four day split.

[Metal312]

I totally agree with Byakugan179, Dougs 4 day slip is tailored to people who didn't just start lifting. I would definitely switch to the 12 week beginner program. It has longer rest time between workouts to help counter the soreness a beginner usually feels.

That being said, just starting you will be extremely sore, not much you can really do about it but remember to do a warm up and stretch both before and after your workout. I personally like extremely hot showers to counter the soreness. However after your body gets used to it you won't get sore as often.

Hope all goes well, don't let this stop you from working out just keep with it and all will be fine.

Good luck!

-Mark

[Brenden061]

If you have a significant other in the picture, demand a massage.

[JJtipton]

Originally Posted by Brenden061

If you have a significant other in the picture, demand a massage.

Several benefits

Otherwise I felt glutamine helped with my muscle soreness before I ran out but I wouldn't get too many supplements right now... just something to look into down the road. Also make sure you: eat enough, sleep enough, and ice? I lived in ice baths during pre-season but I don't know how that would effect a muscle building program. We were just running until we couldn't. In the end yeah you'll be pretty sore getting into a routine so just take it light and progress slowly. It's not a race. Haha you gotta love that feeling where you have trouble walkin' back to the car after a workout knowing you went 100%. Keeps me commin' back.

[BLITZKRIEG]

I found that Stretching before and after help with the soreness, even on Off days. Also make sure your getting enough rest.

[Bleed4IT]

Stretch while your watching TV or just relaxing, I cant emphasize this enough for anyone regardless of their level of fitness. Potassium is great for getting the lactic acid out of your muscles which causes you to feel sore. So have a banana get your ass on the floor and enjoy a good long stretch!

[EastBayOutlaw]

Thanks for the advice, guys! I agree that hot showers and massages work, as that is what I have been doing. However, I was wondering if their was some of type of suppliment or rehab for this. It sounds like stretching is the way to go. Any good stretching links?

As for doing the 4-day split, I started the 3-day beginners routine back in mid-December, I had been doing it until this Monday. I just felt like I had progressed enough, learned the lifts, and was ready for the next level. A big reason for the soreness is my new workout partner who really pushes me (in a positive way) and encourages me to increase the weight as the reps go down on the 3rd & 4th sets.

[cblack543]

I love the 4 day split but the more u work out the less u will feel.

[EastBayOutlaw]

Glad to hear the 4-Day split is working for you, cblack. Hearing that just confirms my thoughts on the workout and motivates me more!