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  1. #1

    exercising while sore?

    do you train while sore or do you wait for them to go back to normal?
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  2. #2
    Train while you're sore, eventually you won't notice it as much.
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  3. #3
    We have a Fitness subforum.......................................

    If I'm really sore then just cardio. If I'm somewhat sore I'll just target a different muscle group.

  4. #4
    Do not train while you're sore. Your body need a rest, not another thing to make it damaged.
    If your body is sore then there's a reason why it isn't "working" properly, it needs to regenerate.

    It really depends on your training program and diet, but I still wouldn't train...

  5. #5
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    After so much time in the gym, I don't get sore that much. Any soreness I might feel is barely noticeable.
    But cardio can help, specially if you tend to get a more severe soreness after leg day.

    Also, move to fitness forum.

  6. #6
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    If i'm sore the day after, i stretch before working out; But feeling sore is a good thing, it means your body is adapting to it and if exercised responsibly (2 days on, 1 off for example) you're golden.

    This holds true especially if you're just starting out, as your body is unused to the effort being invested in it.

  7. #7
    Quote Originally Posted by Eazy View Post
    Do not train while you're sore. Your body need a rest, not another thing to make it damaged.
    If your body is sore then there's a reason why it isn't "working" properly, it needs to regenerate.

    It really depends on your training program and diet, but I still wouldn't train...
    There's 'sore' and there's 'can't walk down the stairs sore'.

    Always exercise when I'm sore. Goes after a few minutes. If you're weightlifting, you need to give your muscles rest. If you're talking cardio exercising (which I presume you are) then it isn't much of a problem. Rest is important but not as important in cardio as you're not putting as much strain on your muscles. Would still rest every 3 days though.

  8. #8
    The Lightbringer Toffie's Avatar
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    I have a tight schedule with football and my coach will not allow anyone to take a break because they are "sore". After warming up it just goes away or diminishes.
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  9. #9
    You need to have the experience to know what "sore" means in different contexts. If it's a strain, inflammation flaring up on a tendon, or something else that could be seriously aggravated, it's times to rest. If it's just the cumulative fatigue of a good training cycle, I get myself back out there, and after I loosen up, I feel better.

  10. #10
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    you build muscle whilst recovering , not whilst lifting, so dont train if you are sore, though if you are sore, drop the weights a bit. You are most likely lifting too much. The idea is to push yourself to gain, but not so hard you cant train.

    Same with cardio, recovery is at least as important, if not more so, than the actual exercise.

    If its really sore, get it checked, dont try training if its painful.

  11. #11
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    Beginner soreness I train through, makes it go away much faster. Just need more warmup. Anything else depends on the nature of the soreness. Have some major problems with my SI joints, right side quadratus lumborum etc, so that needs rest once in a while.

  12. #12
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    Train through DOMS, might have to lower the weights down that day though. Training through other kinds of pain is just stupid and asking for trouble.

  13. #13
    Exercising with sore is not a good idea.. Remember that muscles don’t grow during a workout, only during rest periods following exercise. If you don’t allow your body to recover, you won’t see the benefits of your workouts.

  14. #14
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    It's fine, just don't push it as hard.
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  15. #15
    I don't exercise when sore. I'm not in any hurry to "get big" or some other juvenile standard. Your rule of thumb should always be doing what feels right. Does it feel like you could take another rest day? Then take another rest day. Are you struggling to control the weight you're lifting? Lower the weight. Don't adhere to some silly rules someone posts online, except for this one.

  16. #16
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    Quote Originally Posted by Houyi View Post
    you build muscle whilst recovering , not whilst lifting, so dont train if you are sore, though if you are sore, drop the weights a bit. You are most likely lifting too much. The idea is to push yourself to gain, but not so hard you cant train.

    Same with cardio, recovery is at least as important, if not more so, than the actual exercise.

    If its really sore, get it checked, dont try training if its painful.
    DOMS are rarely connected with training too hard, but more likely from a new stimulus, ie switching from low reps to high reps, or doing a new exercise.

    Quote Originally Posted by Allendawson View Post
    Exercising with sore is not a good idea.. Remember that muscles don’t grow during a workout, only during rest periods following exercise. If you don’t allow your body to recover, you won’t see the benefits of your workouts.
    Soreness caused from DOMS is neither an indicator of muscle breakdown nor of muscle recovery. Your muscles can be fully recovered while still experiencing soreness. The idea that muscles need to be fully recovered before they can be trained again is false by the way, there are several exercise rutines that include 5-6 days of fullbody workouts which are highly effective in both building strength and muscle.

  17. #17
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    5-6 days of fullbody? That's a huge overkill. No way a normal person would be able to do that (and expect decent gains). You definitely need some gear and (way) better than average genetics to maintain that.

  18. #18
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    soresness is ok. injury is not. you'll loose that "sore" feeling once you start moving and working out
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  19. #19
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    Quote Originally Posted by Labze View Post
    DOMS are rarely connected with training too hard, but more likely from a new stimulus, ie switching from low reps to high reps, or doing a new exercise.



    Soreness caused from DOMS is neither an indicator of muscle breakdown nor of muscle recovery. Your muscles can be fully recovered while still experiencing soreness. The idea that muscles need to be fully recovered before they can be trained again is false by the way, there are several exercise rutines that include 5-6 days of fullbody workouts which are highly effective in both building strength and muscle.
    I'm assuming he does not mean, Oh my muscles feel a bit stiff, what shall I do?, I'm assuming he means its sore to the point its very uncomfortable to train at all.

    Also, 5-6days full body is silly, its counterproductive, you will get more effect alternating muscle groups and giving them time to recover, than if you train them that much. Train smart.

  20. #20
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    Quote Originally Posted by Starquake View Post
    5-6 days of fullbody? That's a huge overkill. No way a normal person would be able to do that (and expect decent gains). You definitely need some gear and (way) better than average genetics to maintain that.
    That is sadly common belief, however there is absolutely no science to back this up. For starter, you could google "Stripped Down Hypertrophy" and read peoples experience about it, people are amazed at what 5 days of fullbody can do in terms of strength which equals size. If you want to know more, perhaps you could google Borge Fagerli, whom have done several studies on optimal training frequency. Here is an article for starters: http://articles.elitefts.com/trainin...h-new-science/ . Of course as frequency goes up, volume must go down. You can't expect to train 5 exercises to each muscle group and expect to get away with it, but a 1 hour full body 5-6 times a week is highly effective.

    Besides, going on gear will in no way benefit increased frequency. Doing gear, prolongs your muscle protein synthesis extremely well while peaking it much higher, meaning the stimulus you apply to your muscles doing a workout will keep your muscles anabolic for way longer time than a natural bodybuilder, which is why it's common for bodybuilders on gear to do 5 splits and get away with it, while training natural benefits of fullbody and 2-splits, as isolated muscle protein synthesis doesn't last longer than 24-36 hours and peaks at about 12.

    Quote Originally Posted by Houyi View Post
    I'm assuming he does not mean, Oh my muscles feel a bit stiff, what shall I do?, I'm assuming he means its sore to the point its very uncomfortable to train at all.

    Also, 5-6days full body is silly, its counterproductive, you will get more effect alternating muscle groups and giving them time to recover, than if you train them that much. Train smart.
    I can only assume he is talking about DOMS since he isn't talking about pain and the soreness is most likely from exercising. In any case of how severe this soreness might be, there is no physiological reason that he can't work out.

    'Train smart' huh? I recommend you the same read as above. If you want the straigth results of a 15 week study then read this: "As you can see, there was a pretty dramatic difference in both strength gains and muscle mass after the twelve-week study period with a clear advantage to the group training six days per week. In fact, the total strength gains in the six times a week group were double those of the three times a week group. Even if this was a classical “strength training program,” muscle cross sectional area (CSA) increased by an incredible 5–10 percent in the six times a week group with no change (and even some regression) in the three times a week group" -from elitefts link above. This was based on a fullbody comparison.

    Besides, just from looking at the worlds weight and powerlifters its pretty clear that training that frequently is effective. Both type of lifters practice up to 7 times per week, and more when doing AM/PM training, doing everything from fullbody exercises to specialised assistance training. If one can archive such strength from it, we can only expect to gain mass as well, as maximal strength output is strongly correlated with muscle size and density.

    Training smart is about knowing why you do stuff, not just cause you heard somewhere that you can't train too often as it is counterprodutive.

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