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sore RSI guy !HjbWRiSTJ.
I worked out my upper body the hardest ever for 2 hours weight lifting, 2 days ago and it's still all sore, actually a bit more. is there any natural foods I can eat to promote this phase ending already, teas, inexpensive stuff? i don't want drugs or any shit like that. I don't mind the sore feeling, I just want to work out again like that *on schedule* (2x per week), which is coming up soon. this is for the progression thread goal. time's ticking away.

pic is not me of course, just trying to associate a pic of heavy exertion.
>> Lil Dreamer !UYwMl8CsAs
some mild stretching sometimes eases the pain of soreness for me. otherwise, i'm not really aware of any other methods.
>> Guil
>>33003
No real cure, stretching and massages have shown to "improve it"

>drugs or any shit
Funny because creatine and glutamine aid in muscle repair, but hey
>> laughing man !EyknVYKAcc
cherry juice
http://bjsm.bmj.com/cgi/content/abstract/40/8/679
>> Anonymous
stretching
massaging
maybe a cold/hot shower

Or get on creatine.
>> RSI guy !HjbWRiSTJ.
>>33007
hold on hold on, everyone's saying those are safe, and there's permanently a thread on them. i just don't know about them. anyways, gotta jet to work now.
>> Anonymous
http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

I suggest trying the same workout again. The pain shouldn't progress.
>> Anonymous
If you're relatively new to weight lifting, try not to overdue things like you did a few days ago. You should be sore about 24 hours afterward for maybe a couple days, but nothing so debilitating that it prevents you from lifting on schedule.

Just gets lots of hydration (read: water) and rest, and when you feel only moderately sore then continue lifting on a somewhat lighter regimen (2 hours on upper body sounds like overkill, honestly).

Consider varying your "upper body" workouts so maybe one day is chest & tricep (bench, flies, tricep kickbacks, etc) and the next is back & bicep (curls, pull-downs, rows, etc). Maybe do shoulders on their own day, or maybe do them along with back & bicep. Structure legs do you're doing certain things on any given day,same with abs.

You can restructure your muscle group days so not everything is getting raped at the same time. Or not, whatever you think is best.
>> Guil
>>33016
That's my point, if you don't want to take them then don't but they are safe. Ignore the people who claim kidney failure, some dumbasses just take too much of it.
>> RSI guy !HjbWRiSTJ.
>>33020
eh, i've been supervised and motivated once and twice a week for a six month period last year by a personal trainer. i have ideas floating in my head now, but he's too expensive for my tastes now, i think i can go it on my own. with of course with some anon support here.
>> RSI guy !HjbWRiSTJ.
>>33024
any idea how much is too much? studies?
>> Lil Dreamer !UYwMl8CsAs
>>33024
qft
>> Anonymous
>>33025

Who said anything about a personal trainer? Working out isn't all that complicated. Try to lift 5 or 6 days a week, maybe 2 on and 1 rest or something like that. Vary muscle groups so you don't require 2 hours of monstrous lifting to accomplish a day's exercises. Fight through the initial soreness and within a couple weeks you should be churning through your workouts with little discomfort.

I wouldn't advise spending any money unnecessarily, but whatever.
>> RSI guy !HjbWRiSTJ.
>>33027
thx. i'm off. hope thread alive in 8 or so hours
>> Anonymous !KRuMRaNDOM
cherry juice
>> Anonymous
>>33037
seconded
>> RSI guy !HjbWRiSTJ.
>>33086
never seen cherry juice. but cherries themselves should be better than a juice versions anyway. hmm. a "superfruit".

i've only heard of two other "superfoods": alfalfa, and seaweed of all things. I'll just get all of them and eat them. None really mention "fixing soreness" in the few minutes search I did, but heck they're all full of nutritious micronutrients, antioxidants, all sorts of great healing stuff. so sure, it's nature. I'll eat.

now that i'm back, i've got some stuff to catch up on.
>> Anonymous
1) Don't work out for 2 hours. 1 hour is the absolute limit. By then, your body is trashed and you're only hurting yourself.

2) Very light exercise using the sore muscles will promote more blood flow and more repairs to them.

3) I hope you're working your lower body too.
>> Anonymous
anything over 60min is a waste of fucking time. your testosterone levels drop through the floor and you go into severe catabolisis. this can be countered somewhat using well formulated workout drinks but only to a point. you also increase the likely hood of burning out, and your diet had better be top notch also.

you can augment your natural recovery in a couple of ways. gentle cardio, contrast training, massage and supplements. also post workout nutrition. there are a lot of options so try google.
>> failure, catabolism, + opposites RSI guy !HjbWRiSTJ.
>>33020
Now I've had time to read this over. I've always trained at a "moderate" intensity, not to failure, when left alone. So I fully expected extra soreness from the hard work out.

It seems I needed that "1st hour warm up" to do all sorts of awesome lifting during 2nd hour. I've only logged like... 50 hours in the weight room total. Looks like I'm too catabolic (self-destructive?), so I'll make sure I'm quite well recovered before working out again (schedule can wait another day if necessary). I don't really understand what catabolic means, just when working out to failure, then, stop after 1 hour usually.

I'll definitely workout the opposing muscle groups next, it was certain upper body muscles, not all of them. Thanks anon.
>> RSI guy !HjbWRiSTJ.
>>33797
gentle cardio. I *feel* like my body needs that, whatever that is. I'll definitely look that up right away.
>> Anonymous
rest your self you bum if you dont rest you wont see any growth
>> Anonymous
>>33797
>>It seems I needed that "1st hour warm up" to do all sorts of awesome lifting during 2nd hour.

the fuck, who told you that? all worthwhile lifting (which is multi-joint cns depleting hormone releasing shit) should be done at the start of any workout, otherwise your cns is so fried you won't achieve anything except for burnout and injury. rawr.
>> Anonymous
hey while we are on this...

I was doing dips and i think i went too low (elbow <90 degrees) and now it hurts like a bitch to flex. not muscle pain, joint/tendon pain.

halp
>> Anonymous
>>33813
i do this all the time and don't have any problems. it's not a full dip unless your biceps are resting on your forearms.

don't tell me you don't touch the bar to your chest when you bench either.
>> RSI guy !HjbWRiSTJ.
>>33808
no one. it's my own invention. please, blast away. i deserve it.

i *knew* I was "supposed" to stop at about the 1 hour mark, but I did not *FEEL* bad, in fact I felt quite good, I never worked out that hard ever. I was so proud. Still am. I'm just sore, no injuries, I've had plenty of injuries. I don't plan to do it again like that. Once should be OK?

I only did it the once. Ever. It can't be that bad, one time, and with the expectant blasting, never again? I did sometimes like 6 sets of 10 or so reps, on various machines at increasing weights to the end. Blast away, anon, that's why I'm posting this.
>> Anonymous
>>33846
yes, once is fine. just don't make it regular, that's when the problems start.

ask yourself how long it's taking you to recover effectively from this session, and how many sessions your could have done in the interim.

if you go back and can't do the same weight or more, then you've either not recovered or regressed.

consistancy wins. if you want to make your workouts more intense, reduce rest periods change loading schemes etc. there is a lot of good information out there about this, and some bad so read a lot.
>> Old Geezer !YI1jEQivlM
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>>33822

Wrong, wrong, wrong. Just slightly past 90 degrees is all you *need* to do. Beyond that is Injury City if you aren't particularly flexible. If you can do it without injury, then more power to you, but beginners shouldn't and needn't do that.
>> Anonymous
>>33873
fucking lies. if you can't do them properly, don't do them at all. you are recruiting fuck all motor units if you are not using a full range of motion. stick to the kick backs.
>> Anonymous
>>33880
OF COURSE, IF YOU DON'T DO IT PERFECTLY YOU WILL GET NO BENEFIT, DUH
>> Old Geezer !YI1jEQivlM
>>33880

Tell me, in which part of the muscular skeletal system is the "motor unit" located?

If you're going to try and sound intelligent, at least have the vocabulary for doing so. Kthxbye.
>> Anonymous
>>33822bar to chest results in 90 degree angle on the elbow.
>>33880

do you squat till you touch the floor? no, its bad on the knees. just like dips way under 90 degrees
>> Anonymous
>>33880

Even the military only recomends 90.

Otherwise you DONT actually benefit your body and WILL cause harm.

If i've been trolled, i fail at life.
>> Anonymous
>>33890
if you don't know what motor units are, you shouldn't be giving other people exercise advice. google is your friend, i am not.

>>33891
this is a fallacy based on bad science that has been disproved numerous times since klein postulated it in 1969. if you don't know what i am talking about, stop giving other people exercise advice.

>>33899
the military specialises in getting large numbers of people 'fit enough' in as short a time as possible with as little personal coaching as possible. speaking as someone who spent time in the military and has friends who are ptis (don't know what you call them where you come from). the military is not cutting edge when it comes to exercise science. it doesn't have to be and can't afford to be either. it just has to be good enough for as many people as possible. the same goes for military food.
>> daily nutrition RSI guy !HjbWRiSTJ.
>>33790
>>also post workout nutrition
tomorrow will be pork meatloaf with two organic eggs (breadcrumbs etc). various cut raw vegetable pieces including bell peppers, mushrooms, a box of baby spinach, some baby carrots (nothing to peel). lots of fruits, a bag of red grapes, an apple, a banana or two. brown rice (flavored with stock).

sip on plain soy milk (don't like that much), nibble on some tempeh burger (variety of proteins).

next day won't have eggs again so soon. have seeds on standby for later, sunflower, pumpkin. have quinoa stored, will make that the next day. have chickpeas ready (canned), in case I get that urge. will buy fresh fish in a day or two (salmon most likely, don't like anything else).

no refined sugars, no processed meats, nothing deep fried (all baked), nothing superheated (destroys most micronutrients), no cheese, no cow milk. almost never canned or frozen.

supplements include Magnesium citrate (too many things to list, most deficient mineral in the US diet), vitamin C (ensure collagen growth), and progressive multiple vitamins and minerals pill (to cover all bases of the various 30 or so micronutrients I can't be sure I've got). I try to get from my diet primarily, I don't depend on them. I ran out of EFA. Need to buy some.

I'm usually just eating more when I workout.
>> RSI guy !HjbWRiSTJ.
>>33899
Thanks. Actually when I was with professionals, they let me go over an hour, considering I only trained 1 time a week then. We usually stopped at 75 min. I'll take that 90 minutes as absolute rare maximum.
>> RSI guy !HjbWRiSTJ.
>>33918
I had to have breaks often due to injuries. I should mention that. They're under control now. We just rotated to another exercise, but sometimes it was a core one in the way, like lower back, so, yeah, 70 -75 min.
>> Anonymous
>>33910
peri and post workout opt for whey/casein/milk proteins if at all possible. they are the most rapidly absorbed and help end your catabolic state much faster. natural yoghurt and milk will do if you can't afford powder. solid food is just fine, but if you want to get really dedicated then you start to get into optimisation.

nothing wrong with dairy or whole eggs. good to see you eat the eggs at least, though i'd eat more if i were you.

soy is poison. stop drinking it. good you don't like it huh?
>> RSI guy !HjbWRiSTJ.
>>33919
OK, I'm obviously tired, I've mixed up degrees for minutes for several replies. I'm going to sleep now. Here's hoping this isn't bumped off the board in roughly 10 hours. Good night all you anonymous helpers.
>> Anonymous
creatine
>> What You Leave Behind !7ESADsisKo
>>33920
soy is BAD for you?

uh oh.
>> Anonymous
rofl, someone exerting themself on the mighty: PREACHER CURL MACHINE!

Sorry for my pussy picture of andy bolton :(

As for how to deal with soreness, eat more protein, do some LIGHT work for higher reps (15+ ) maybe 2-3 sets, just to get alot of blood through the area. Beyond that, deal with it, start taking creatine to assist in dealing with soreness, eat more protein and stop thinking curls will EVER equate to hard work:p
>> Anonymous
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>>34113
lol bolton he cant curl 4 shit
>> Anonymous
>>34108
There is no benefit for a male to be eating soy. Some research suggests soy is bad for a man. So yes, soy is bad.

>>34113
Aint no joke about the preacher curl machine. Heavy weight is heavy weight. If you're not working out with machines, free weights,and body exercises, then you're a faggot.
>> Anonymous
creatine
>> The Dark One !UYklPQPVhw
>>34155
Soy protein contains a variation of estrogen and may lower testosterone levels. You're better off using whey protein instead.

Creatine helps to move water into the muscles. Glutamine reduces the amount of lactic acid produced, and thus reduces catabolism.
>> RSI guy !HjbWRiSTJ.
>>34113
>>just to get a lot of blood through the area.
Sounds good to clear out waste products, whatever they are. I'll get some extra fresh, I've been spending too much time cooped indoors. There's likely an excess of CO2 in my room because it's been closed tight to keep warm.