R U sore 2 - JP Fitness Forums

afterburn · 01-12-2008, 08:06 PM

Hey Ladies & Gents:

Big ????s for yal' ? When I did the Orig. NROL , I was sore w/o -to next w/o .... I stayed sore all the time due to the incease of weight & muscle ripping & repairing........

So w/ the NROL4W-- I did w/o A on Mon & it took till Friday until my quads were Ok to do w/o B..... I only got 2 w/o in last week, so I am going to take longer getting the first stage done than most people... I do consume the right pro's-50g & carb's P/wo-40g ....... before w/o I usually eat tuna & apples or a 25g pro shake.. \\

This week I didn't do so well pre W/O *monday I had a quick 1/2 ham sand.. & *Fri 1 egg on an english ww. muffin . After w/o I had a pro-smoothie both days ! I did do a Hiit after both weight sessions also, which could be an issue there in itself.

so question are :

#1) Does the state of SORE ever go away? It never did the 2 months I did the org NROL! I will never give up though !! I love NROL!!!

#2) Did I do the right thing by waiting to w/o w/ heavy weight until the quad felt repaired, or should I have stuck to a m/w/f & pushed throught the b w/o on wed w/ ver sore quads.????

Thanks Guys & Gals ! Afterburn

Azure · 01-12-2008, 09:42 PM

Hey! I'm doing my second workout tomorrow (my first was Wednesday), because I had the exact same issue you're describing--except my hamstrings/glutes are the sore parts for me!

My plan was to do the second workout Friday (one day of rest), but Friday my glutes were still VERY sore from Wednesday and they were still sore today. I'm going to do my second workout tomorrow and then follow a Tues/Thurs/Sat schedule after that. I'm thinking that I was so sore because it was the first workout I'd done in a month and my muscles just freaked out. I'm thinking the soreness will become less "AAAGH" and more "that's right, I got a great workout two days ago, now do a set of squats!" in a couple weeks.

At least...I hope so.

stingo · 01-12-2008, 11:29 PM

How was your form throughout? Do you do any warmups/warmup sets?

fengshway · 01-13-2008, 05:18 AM

I started sipping a product during my lifting called ICE on bodybuilding.com basically branched chain amino acids--since then, I have been less sore.

Susan4 · 01-13-2008, 05:37 AM

I've had luck with Arnica gel to rub on sore muscles... I got it at GNC most recently but I've seen it in health food stores too.

Lisa~ · 01-13-2008, 08:22 AM

Afterburn and Azure, It's fine that you spaced out your first two lifting sessions, but now I hope you'll get right on to a three days per week plan. Like Azure said, new movements really do makes you sore in a way that they won't with subsequent efforts.

But it's fine to lift again when you're still sore, so long as it's DOMS and not joint pain. If you're sore right in the muscle belly (and not at the muscle attachments), then it's all good soreness. In the future, go ahead and do the next workout as planned. If one area of your body is very sore, you might have to back off on the loads a bit or take a couple more breaths between reps or something. But you're not hurting yourself to continue on.

Afterburn,
Stingo pegged it when he asked about form. The extreme quad soreness indicates that the squats were not done correctly (and you already told me you did them on the Smith machine instead of with free weights). My guess is that when you do workout A next, you'll experience more glute/hamstring soreness and less quad soreness. Once you start using free weights instead of the Smith machine, the focus of your squats will be more balanced. When you do your step-ups, be sure to focus on driving off the planted heel of the forward leg that's up on the step. Both of those movement should be felt in the glutes in a big way. Then you'll be sore like Azure was! HA!

afterburn · 01-13-2008, 04:24 PM

Thanks everyone & it was DOMS: Nothing in the joints!! HUM I did a few warm up squats , probably didn't strech much after ......

Lisa I did the squats w/ a preloaded 30... I hurt my back on that SM last year... But I am going to use the DB for monday w/o like you said ..... MAN I felt like form was right on !!! But the QUADS were really sore, so form must have been off.... I'll get a trainer to check me out on Monday. I have looked at all the links & videos & I thought I had them right. I think I was going too deep though... Could that have made me QUads sore?? But then even w/ the b w/o my Hams havent been that sore?? A little from the lunges, but before nrol the bulgarian split squat was a fav of mine & I did them 3x a week,,,, Maybe thats why I am not feeling it so much in the Hams????

Thanks AFTERBURN

stingo · 01-13-2008, 04:48 PM

Did your legs wobble a bit as you were descending?

Lisa~ · 01-14-2008, 05:16 AM

Quote:

Originally Posted by afterburn

Lisa I did the squats w/ a preloaded 30... I hurt my back on that SM last year... But I am going to use the DB for monday w/o like you said ..... MAN I felt like form was right on !!! But the QUADS were really sore, so form must have been off.... I'll get a trainer to check me out on Monday. I have looked at all the links & videos & I thought I had them right. I think I was going too deep though... Could that have made me QUads sore?? But then even w/ the b w/o my Hams havent been that sore?? A little from the lunges, but before nrol the bulgarian split squat was a fav of mine & I did them 3x a week,,,, Maybe thats why I am not feeling it so much in the Hams????

I'm sorry that I got that all mixed up!

I was trying to pose a theory, but obviously it isn't right. I will not continue to speculate on your quad soreness. But you know where to go next. That's at least clear. Today you'll do your squats with the big Olympic bar in the power rack and your lunges with DBs. Then we'll go forward from there! Have a great workout!

afterburn · 01-14-2008, 11:23 AM

OH MY :: I think I did it wrong again!!! I sure hope not ,,,, I did the squats today w/ 20 & 25 lb dbs...... they felt right. & I am not sore..... It's kinda like the soreness worked out today !!! Weird or right ?????

The step ups I used the 25lb dbs.... that worked great, now sitting here, I wish I would have gone heavier ! I think I need to load my own db's because a 10 jump total would seem too much if I went to 30 each.... Oh well well see friday! The main problem I had I after 7 I had a really hard time gripping the DB... I think I need some gloves.....

I am going to use the DB for my lunges on Wed! I'm gonna try 20's & see what happens.

Thanks All !!!! afterburn

Adrian O'Rourke · 01-15-2008, 09:51 AM

My wife just started NROL4W. She had never worked out before and was pretty sore from doing the workouts with just body weight. For the first week or so she added an extra recovery day between workouts (i.e. M, Th, Sun), and then settled into a more tradidtional 3 day a week schedule. As a complete beginner, she really needed the extra day to recover enough to workout again.

Now that she is in the 3 day a week model, it is working for her. She has made some strength gains right away.

Aoife · 01-15-2008, 10:03 AM

Quote:

The step ups I used the 25lb dbs.... that worked great, now sitting here, I wish I would have gone heavier ! I think I need to load my own db's because a 10 jump total would seem too much if I went to 30 each.... Oh well well see friday! The main problem I had I after 7 I had a really hard time gripping the DB... I think I need some gloves.....

Usually the legs can handle a 10 pound increase.
However, if you can't, just take a 25 and a 30 pound dumbbell. Switch holding arms half way through so as to not be keeping one side heavier than the other.

stingo · 01-15-2008, 10:07 AM

Also, try to be sure you're not using your back foot to help you push off.

missjane · 01-15-2008, 10:09 AM

If you are using that heavy of DB's for your step-ups and the grip is getting tough, it sounds like you are using a pretty low step. You might want to challenge yourself with a taller step and lighter weights (or no weight).

Cynthia · 01-15-2008, 10:17 AM

Quote:

Originally Posted by stingo

Also, try to be sure you're not using your back foot to help you push off.

I realized just this week that I've always done my step-ups wrong. Too low of a step and pushed off with the back foot.

If you're doing these properly, you will be huffing and puffing, even with Barbie weights!

missjane · 01-15-2008, 10:18 AM

Quote:

Originally Posted by Cynthia

I realized just this week that I've always done my step-ups wrong. Too low of a step and pushed off with the back foot.

If you're doing these properly, you will be huffing and puffing, even with Barbie weights!

EXACTLY!

stingo · 01-15-2008, 10:40 AM

Quote:

Originally Posted by Cynthia

I realized just this week that I've always done my step-ups wrong. Too low of a step and pushed off with the back foot.

If you're doing these properly, you will be huffing and puffing, even with Barbie weights!

A friend of mine just started Stage 1, and was doing stepups - when I told her not to use her back foot the exercise became visibly and audibly more difficult for her. To her credit she pushed through and finished the set.