So sore

In article
,
Curt wrote:

> On Nov 18, 9:53 am, Zamdrist wrote:
> > So I just just started lifting weights again...
>
> Congratulations!
>
> > I've never really
> > lifted consistently for a long period of time, but that is the plan at
> > least.
> >
> > Yesterday I stretched out before and after, and drank loads of water.
> > I did three repetitions of 10...
>
> You did three SETS of 10 repetitions...
>
> Vocab. I'm easily confused, but I have those terms correct. ;o)
>
> > chest press, lat pull downs, curls.
> > Concentrating largely on upper body strength.
> >
> > The plan thus far is to work out Monday, Thursday, Saturday.
>
> Sounds great.
>
> > No pain no gain I know! But damn...I hope it subsides enough for me to
> > lift come Monday, I can hardly lift my arms over my head!
> >
> > Steve
>
> Delayed onset muscle soreness or DOMS. It'll pass. Keep lifting.
>
> --
> Curt

When I was in college, I took some weight lifting as a PE class. The
instructor suggested that I re-work the sorest muscles during the next
session to alleviate some of the soreness.

It's been too long, I don't recall if it worked or not.

I just learned to ignore DOMS. It's a good way to increase pain
tolerance, and that is not a bad thing. Oddly enough, I actually learned
to welcome it. It made me feel virtuous and ceased to bother me at all.



If you really cannot stand it, try some Ibuprofen. Only issue is that
that is supposed to interfere with muscle adaptation and development.
The muscle inflammation is supposed to part of what triggers your body
to make them stronger.

Or so I have read...

YMMV.
--
Peace, Om

Remove - (dash) to validate gmail.

"Human nature seems to be to control other people until they put their foot down." -- Steve Rothstein
 >> Stay informed about: So sore 

Zamdrist" wrote in message

> So I just just started lifting weights again...I've never really
> lifted consistently for a long period of time, but that is the plan at
> least.
>
> Yesterday I stretched out before and after, and drank loads of water.
> I did three repetitions of 10...chest press, lat pull downs, curls.
> Concentrating largely on upper body strength.
>
> The plan thus far is to work out Monday, Thursday, Saturday.
>
> No pain no gain I know! But damn...I hope it subsides enough for me to
> lift come Monday, I can hardly lift my arms over my head!
>
> Steve


The most recent studies show that static pre workout stretching is not such
a good idea. Dynamic stretching is more advantageous. Even so, if you just
started again, expect to be sore.




--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/
 >> Stay informed about: So sore 

On Nov 18, 5:23 pm, Tom Anderson wrote:
> On Sun, 18 Nov 2007, Hard Bop Drums wrote:
> > Zamdrist" wrote in message
> >
>
> >> Yesterday I stretched out before and after
>
> > The most recent studies show that static pre workout stretching is not
> > such a good idea. Dynamic stretching is more advantageous.
>
> Dynamic stretching? What's that then?

Duh, Anderson.

You've never heard of Charles Atlas???

Wait. Uh, that's Dynamic Tension. Never mind.

--
Curt
 >> Stay informed about: So sore 

"Hard Bop Drums" <Dynamic stretching is more advantageous. Even so, if you
just
> started again, expect to be sore.
>

how do you like to stretch yourself out, Rob? How sore do you get
afterwards?
 >> Stay informed about: So sore 

Thank you Curt, and others for the encouragement. I'm less sore this
Sunday evening and should be fine to lift again Monday after work.

Any recommendations on tracking progress? I'd like to keep track of
muscle growth, how do others do this? Would it make sense to measure
the widest parts of my forearm and biceps?

How would you recommend a beginner increase repetitions and/or sets
and/or weight?

Like I said, I'm concentrating on upper body strength and I worked out
on three machines: Chest press, curl machine and lat pull-downs. As I
progress I imagine I would move off the machines and on to free
weights...?

Again, thanks to all for the encouragement!
 >> Stay informed about: So sore 

On Nov 18, 10:32 pm, "Joe Rosen" wrote:
> "Curt" <if I'm to be pulling any legs back over any heads, those legs and
> heads will most certainly possess a karyotype of 46XX, thanks!
>
>
>
> Get real. If Dayana Cadeu was willing you would be all over it.http://www.dayana-cadeau.com/

And she's XY allasudden? No.

--
Curt
 >> Stay informed about: So sore 

On Sun, 18 Nov 2007, Omelet wrote:

> In article
> ,
> Curt wrote:
>
>> On Nov 18, 9:53 am, Zamdrist wrote:
>>
>>> No pain no gain I know! But damn...I hope it subsides enough for me to
>>> lift come Monday, I can hardly lift my arms over my head!
>>
>> Delayed onset muscle soreness or DOMS. It'll pass. Keep lifting.
>
> When I was in college, I took some weight lifting as a PE class. The
> instructor suggested that I re-work the sorest muscles during the next
> session to alleviate some of the soreness.
>
> It's been too long, I don't recall if it worked or not.

I've definitely found that exercising a muscle relieves the DOMS in it.
Although you then get more DOMS again afterwards. Oh well.

> If you really cannot stand it, try some Ibuprofen. Only issue is that
> that is supposed to interfere with muscle adaptation and development.
> The muscle inflammation is supposed to part of what triggers your body
> to make them stronger.
>
> Or so I have read...

I've read that too, but i couldn't cite chapter and PMID on it.

Hot baths are good for all forms of aches.

tom

--
Never attribute to malice that which can be adequately explained by
stupidity -- Hanlon's Razor
 >> Stay informed about: So sore 

In article ,
Tom Anderson wrote:

> On Sun, 18 Nov 2007, Omelet wrote:
>
> > In article
> > ,
> > Curt wrote:
> >
> >> On Nov 18, 9:53 am, Zamdrist wrote:
> >>
> >>> No pain no gain I know! But damn...I hope it subsides enough for me to
> >>> lift come Monday, I can hardly lift my arms over my head!
> >>
> >> Delayed onset muscle soreness or DOMS. It'll pass. Keep lifting.
> >
> > When I was in college, I took some weight lifting as a PE class. The
> > instructor suggested that I re-work the sorest muscles during the next
> > session to alleviate some of the soreness.
> >
> > It's been too long, I don't recall if it worked or not.
>
> I've definitely found that exercising a muscle relieves the DOMS in it.
> Although you then get more DOMS again afterwards. Oh well.
>
> > If you really cannot stand it, try some Ibuprofen. Only issue is that
> > that is supposed to interfere with muscle adaptation and development.
> > The muscle inflammation is supposed to part of what triggers your body
> > to make them stronger.
> >
> > Or so I have read...
>
> I've read that too, but i couldn't cite chapter and PMID on it.
>
> Hot baths are good for all forms of aches.
>
> tom

Jacuzzi.

Good advice!
--
Peace, Om

Remove - (dash) to validate gmail.

"Human nature seems to be to control other people until they put their foot down." -- Steve Rothstein
 >> Stay informed about: So sore 

On Sun, 18 Nov 2007, Hard Bop Drums wrote:

> Zamdrist" wrote in message
>
>
>> Yesterday I stretched out before and after
>
> The most recent studies show that static pre workout stretching is not
> such a good idea. Dynamic stretching is more advantageous.

Dynamic stretching? What's that then?

tom

--
Never attribute to malice that which can be adequately explained by
stupidity -- Hanlon's Razor
 >> Stay informed about: So sore 

"Curt" <if I'm to be pulling any legs back over any heads, those legs and
heads will most certainly possess a karyotype of 46XX, thanks!
>

Get real. If Dayana Cadeu was willing you would be all over it.
http://www.dayana-cadeau.com/
 >> Stay informed about: So sore 

Tom Anderson writes:

> On Sun, 18 Nov 2007, Hard Bop Drums wrote:
>
>> Zamdrist" wrote in message
>>
>>
>>> Yesterday I stretched out before and after
>>
>> The most recent studies show that static pre workout stretching is
>> not such a good idea. Dynamic stretching is more advantageous.
>
> Dynamic stretching? What's that then?
>

Basically, dynamic stretching focuses on moving through a range of
motion, as opposed to static stretching where you go into a stretch
and then hold it. Prolonged static stretching tends to detune the
CNS. This is good if you're trying to inhibit the stretch reflex and
increase your ROM, not so good if you want to perform at your best
afterward. For a detailed discussion, see

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html#SEC28

--
Jim Janney
 >> Stay informed about: So sore 

On Sun, 18 Nov 2007, Zamdrist wrote:

> Any recommendations on tracking progress? I'd like to keep track of
> muscle growth, how do others do this?

Record the amount you can lift. Size will follow strength.

> Would it make sense to measure the widest parts of my forearm and
> biceps?

If you really want to track size, i wouldn't bother with forearms: chest,
shoulders, thighs and upper arms should do it. Plus, if you ever need to
buy a suit, you'll have half the measurements already.

The problem here is that all these measurements include fat as well as
muscle. You could get more muscular and leaner, and see your numbers go
down.

> How would you recommend a beginner increase repetitions and/or sets
> and/or weight?

You need to increase weight, not number of sets or reps. Pick a number of
sets (hint: 2), and a target number of reps per set (hint: 10). Pick up
your weights and try to do that number of reps in that number of sets. If
you can, move on to a bigger weight next time. If not, carry on with that
weight until you can - the number of reps you can manage will increase
over time. Repeat until strong.

Are you just starting weight training? If so, do three sets of fifteen
reps for a while, to learn the motor patterns. Switch to 2x10 after a
couple of weeks.

Once you're super elite, you might need to change the set/rep pattern, to
do perhaps more sets of fewer reps, to really focus on reaching maximum
strength. Not for a few years, though. Don't know, i haven't needed to do
this yet.

> Like I said, I'm concentrating on upper body strength and I worked out
> on three machines: Chest press, curl machine and lat pull-downs. As I
> progress I imagine I would move off the machines and on to free
> weights...?

No, you should move to free weights immediately. There's no point at all
in machines. Although i don't know a good free-weight alternative to
pulldowns for those who can't manage pullups; assisted pullups, i guess.

I'd suggest replacing pulldowns with seated or bent-over rows anyway. It
gets more of the back involved.

See if you can make time for some shoulder presses, too. Great exercise.

tom

--
Subvert the paradigm!
 >> Stay informed about: So sore 

On Sun, 18 Nov 2007, Omelet wrote:

> In article ,
> Tom Anderson wrote:
>
>> Hot baths are good for all forms of aches.
>
> Jacuzzi.
>
> Good advice!

Almost unheard of in the UK, sadly. If i had one, i think i'd only be able
to bring myself to use it when i had a bottle of Cristal and two or three
hos on my arm. So most nights, i guess.

But look at this bad bod: combo jacuzzi, shower and sauna:

http://www.alibaba.com/catalog/11133615/Brand_New_Steam_Sauna_Jacuzzi_...rlpool_

!!!

tom

--
Subvert the paradigm!
 >> Stay informed about: So sore