Training When super sore?

[shay2501]

I pushed myself pretty hard Tuesday night and I am still pretty sore in my quads. Tonight I have Phase 1 workout A scheduled (squats and step ups!) and wonder if I should lay off another day and wait for the DOMS to pass.

I am itching to workout today though! So the question is it OK to workout with really sore muscles?

[DirtyMartini]

I'd say go ahead & do the workout. If you start getting into it and can't do the workouts with your typical ROM, I'd stop and wait another day.

[Aoife]

Try. Usually you'll feel better. But if you get there and can't, don't. But then at least you know that you can't, not that you just thought you couldn't.

[Lisa~]

What they said. Soreness isn't a reason to not lift, unless you're so sore you can't move normally.

What struck me about your post was your comment that you are sore in your quads. If you did Stage 1 workout B on Tue, which is the deadlift day, then being sore in your quads, rather than your glutes and hamstrings, just raises a red flag in my mind. It has nothing to do with your question, but I wanted to mention it. I encourage you to do a technique check of your deadlift form. There are lunges in workout B, so maybe that's what got your quads, but it never hurts to go over technique.

In the same line of thinking, the step-ups in workout A are targeting your glutes. Be sure you're focused on firing the glutes while you're doing them today.

[shay2501]

Thanks for the tip Lisa. I am actually sore all over! But I think where I really pushed was with the lunges. When I have been sitting for a while it takes me a few steps to shake it out and walk normal.

I know there has been some debate over whether the lunge is quad exercise or a hamstring/glute exercise, but when I do them I find myself working my quads most. Do you think this is due to bad form?

[Lisa~]

Lunges are quad-dominant in most all of their variations.

Hip-dominant movements in this program are deadlifts and step-ups.