Being my first post I’d like to drop some greetings all around, and a bit of background. I’ve been out of lifting for about a year now and up until recently i’ve been using grad school as my excuse for turning lazy. This up coming school year I’m determined to make the time and force my ass back into shape.
On to my post subject…
Previously, I’d lifted regularly for a few years and I will still get very sore every week for months of lifting. Changing diet and eatting well would get me healed up a day or two faster at most. But like clockwork, day 2 (~36 hours) after said workout I’ll get muscle soreness. So much so that I would have to literally limp cripple like 2 days after legs.
This not the normal ‘just started lifting and it goes away soreness’. The first two weeks back lifting I get sore doing anything… But what I’m refering to is repeated always sore every week soreness that shows up like clockwork even with month to years of steady lifting.
I’m just wonder who else out there experiences muscle soreness like this and will diet, supplements or anything of the like help.
A quick run down of my typical routines.
I’ll lift 3 days a week, 35-60 mins. 2 days of upper body, 1 day of squating and calves. I will up the weight every week by 2.5 or 5 lbs depending on the lift, and on week 5 i change exercises. This is based on my logs cause i usually gain for 4 weeks and stall out on week 5. So I no longer “waste” week 5 and just start a different exercise that week. In addition to the 4 week exercise change, I alternate from 3 x 20reps to 5x5 I adjust the weight such that the last few reps of the last set lead to complete failure. In previous years this has kept me gaining every week IF my diet is in check.
Cliff notes:
I feel I have routines down that keep me gaining week to week. But I experience extreme muscle soreness well past the 1-2 ‘just started back’ period.
Any comments,thoughts,ideas,personal experiences, research articals…?? Thanks!