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Frequency increase-constantly sore

juggy38

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So I’ve been doing a PPL 4x a week but with a change of shift (from 3 12s to 5 8s) I’ve been hitting the gym 6x per week.

I didn’t change volume or intensity, but I’m going into workouts still slightly sore. Still beating the logbook or tying previous lifts.

I’m a slight deficit. Should I carry
On and adapt, or lower daily volume. Still sleeping fine, just overall fatigued and sore everywhere on my off day.

I guess the question is....are you guys still sore when you hit a bodypart again?
 
I say lower the volume. I've been lifting everyday but only doing 1 set. Not sore the next day. Sometimes I rehit the same bodypart later that day but with a different exercise (again with just 1 set). Like decline is my go to for chest and skull crushers for tris, but I may hit some incline flys or do close grip press later that day. So certainly wouldn't still do more if I was sore.
 
Either eat more or lower the volume.

Whats your definition of sore? Like a little tightness? Or full on damn im sore.

Are you losing reps on a set? ex. Monday - Squat 315x10 on your first workout of the week down to 315x7-8 Thursday?
 
So I’ve been doing a PPL 4x a week but with a change of shift (from 3 12s to 5 8s) I’ve been hitting the gym 6x per week.

I didn’t change volume or intensity, but I’m going into workouts still slightly sore. Still beating the logbook or tying previous lifts.

I’m a slight deficit. Should I carry
On and adapt, or lower daily volume. Still sleeping fine, just overall fatigued and sore everywhere on my off day.

I guess the question is....are you guys still sore when you hit a bodypart again?
With extra days on job id either lower volume or change split all together. I work(without corona) usually min-fri 8-10 hrs and Saturdays 2x month. My split is
Heavy/light
Back/hams
Chest/Bis
Off
Shoulders/tris
Quads/calves/back
Weekend off
Arms/chest
Everything 2x week arms 3x every 8 days
 
I’m doing Odin force from John meadows if y’all are familiar.

Pretty sore to the point I’m like...should I take a day off? But performance isn’t being too hampered. For example on squats


Last squat(third exercise) was 275x8, 275x7

Then the next squat was 275x8, 275x7 but it damn near killed me. Like RPE went from an 8 workout 1 to a 9.5 workout 2
 
If you feel like you're still progressing, I wouldn't pay too much attention to the soreness. I personally don't think it's an indicator of anything really so...
 
Lifting While Sore is Like Driving on a Flat Tire.
Pull over and Put on some New Rubber!
Continually breaking Muscle Down withoiut Full recovery Is Stupid"
Give it a chance To Grow!!!
Soreness is a BIG indicator of Broken Down Muscle!
What else would it be FROM ???
 
I typically associate soreness with inadequate frequency, so consider adding a light-to-medium push and pull set when doing legs, adding a light-to-medium pull when doing push and legs, and a light-to-medium legs when doing push and pull. Basically, just apply a little stress to the other muscles that you're not focusing on for the day. You might even be able to do it with one or with no warm-up sets by doing a light-ish weight but just rep it out to when you get within a few reps of failure.
 
Muscular soreness is like a ouija board; it fucks with your head.

If you are doing the same exercise the same way (eccentric, concentric, speed,
guide reps, volume, etc.) then muscular sore will disappear in a week or two and not
return if your routine remains unchanged. A change in any of those may produce
muscular soreness as will changing to a different exercise or the execution of same
could also result in muscular soreness.

I am not sore if I do the same routine while still getting stronger. As soon as I
change what I am doing; rep range, order of exercises, or a new exercise, it can
and will result in some soreness but if I stick with the change(s), soreness will
dissipate in a week and then reappear as soon as the changes I mentioned occur.

But all this is just me.

I have no clue why you are sore all the time. Is it muscle soreness or joint or
tendon pain? If you are just sore 'everywhere' it could just be a function of
you pounding the heavy weights all the time and your body is just taking a
beating, telling you something . . . what I don't know but if I felt like you
describe, I would take some time off from the weights.

Make sense?
 
After Awhile of Heavy pounding or High volume or Both you can definitely Tax your CNS.
Age has A big one to do with this as Well....Been Real close to Crashing mine Before even with all the Supps and Nutrition.
The Better you Are, the More damage you can Do!
 
IME soreness can just come from changing things.
For several years I was doing a two-day split and rotating across MWF.

With the start of 2020, I switched to M:back and chest / W:arms (my arms suck) / F: shoulders and legs (legs are de-prioritized now).
I increased volume maybe 25% but now I keep my weight to where I fail at 10-12 and not 6-8.

I was constantly sore right up until the start of my Corona break April 6th.
My weights are much lighter, and I am getting more rest, but I am more sore.

It's just adaption to a new kind of stress IMO.
 
IME soreness can just come from changing things.
For several years I was doing a two-day split and rotating across MWF.

With the start of 2020, I switched to M:back and chest / W:arms (my arms suck) / F: shoulders and legs (legs are de-prioritized now).
I increased volume maybe 25% but now I keep my weight to where I fail at 10-12 and not 6-8.

I was constantly sore right up until the start of my Corona break April 6th.
My weights are much lighter, and I am getting more rest, but I am more sore.

It's just adaption to a new kind of stress IMO.

H . . . do you think the frequency (less) of training each body part has anything to
do with it? Like training a muscle once a weer or very 10 days (I would get
crippling soreness vs once every three days.

I have also experienced the onset of true muscular soreness within the same
workout. Not DOMS but in real time. Interesting.

I forgot to mention in my post when I experimented with training each body part
once a week that body part was constantly sore. Not crippling but just a bit sore.

When I returned to twice a week, a bit less sore than than once a week.

When I returned to a full body workout out three time a week, with zero overall
changes I was never sore.

There are so many variables to muscular soreness, yet so little known that isn't empirical,
anecdotal. We know how, perhaps why but not what gets sore . . . not the 'muscle'
as it does have the 'type' of nerves that are capable of registering pain (think 'pinning').

Am discounting the feeling of muscular soreness just don't think some part of it are
well understood. I could pose a bunch of questions regarding muscular soreness that
nobody could logically explain, would be pointless and prove nothing.
 
Good posts. I changed up my split, what y’all think

Chest/shoulders
Hams
Arms
Off
Back/rear delt
Quads
Off

I’m thinking this will be a little less draining than push/legs/pull 5x a week
 
H . . . do you think the frequency (less) of training each body part has anything to
do with it? Like training a muscle once a weer or very 10 days (I would get
crippling soreness vs once every three days.

I have also experienced the onset of true muscular soreness within the same
workout. Not DOMS but in real time. Interesting.

I forgot to mention in my post when I experimented with training each body part
once a week that body part was constantly sore. Not crippling but just a bit sore.

When I returned to twice a week, a bit less sore than than once a week.

When I returned to a full body workout out three time a week, with zero overall
changes I was never sore.

There are so many variables to muscular soreness, yet so little known that isn't empirical,
anecdotal. We know how, perhaps why but not what gets sore . . . not the 'muscle'
as it does have the 'type' of nerves that are capable of registering pain (think 'pinning').

Am discounting the feeling of muscular soreness just don't think some part of it are
well understood. I could pose a bunch of questions regarding muscular soreness that
nobody could logically explain, would be pointless and prove nothing.

That's a good point. When thinking about it there might be a possibility, but IME 7 days won't have me "detrained" enough for that.
When I go on vaca for two weeks and might only do one or two hotel gym sessions (low effort, just for blood flow) I sometimes experience what you are saying.

100% agree though that no one really understands soreness, but in the end it's just a signal that we chose to interpret.
 

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