Welcome to the training expert Q&A section for August 2007. Each month we take a training question from the forum or one recieved via email and answer it in detail here. Would you like to get your question answered in next months issue? Simply register for free at the forum and post it up! All good questions will get answered here. This month's training question is below:
August Training Question:
Should I be really sore after each workout?
Answer:
Being sore the next day after a workout is not the best gauge of a training routine. Muscle soreness is referred to delayed onset muscle soreness (DOMS) and is normal when you are a beginner or just starting a new routine. But, that soreness should affect you less over time and if you still get stiff after every workout then this would probably mean that you require more recovery days, or you should reduce the intensity of your workout to allow your body to create an adaptation and get stronger from your workout. The soreness is because of small tears in your muscle fibres, which is how muscles normally respond to a training load. Both rest and recovery are necessary for muscle growth and growing stronger.
To make sure you get a good workout:
- Make sure you lift enough weight by choosing a weight that is heavy enough so that you can only complete your required number of repetitions. If you can perform all your repetitions quite easily then it is time to go up in the weight, remember that the last rep should be difficult but not virtually impossible to lift.
- Make sure that you work all your muscles in a routine. Not just chest and arms, or missing out training the legs because you don’t like training them. Depending on what your goals are and your training experience make sure use a routine that is either a total body workout or a split type of routine. Make sure you hit each muscle group 1-3 times per week, with at least one exercise per muscle group, more if you are more experienced to training.
- Change your routine when you find that your repetitions or your weights aren’t going up, which normally means that your body has adapted to that routine and now is the time for new challenges.
- Make sure that you begin each session with a thorough warm up and then perform some stretches. Complete your routine then complete a cool down and stretch the worked muscles before you leave the gym.
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About Doug Lawrenson:
Doug Lawrenson is our resident diet guru & fitness over on the Muscle&Strength Forum. Doug has had experience as a bodybuilder, coach and judge at national competition level. If you have questions for Doug or need some advice you can chat to Doug on the forum. Doug is on the forum almost every day!
Doug has written some in-depth and informative articles that have been featured on Muscle&Strength.com. To read some of his articles, check out the diet & nutrition articles section of this this website.
