Severe Muscle Soreness. 24-48 hours Post Workout.

[MythicCajun]

So i've not always been an avid lifter. Admittedly i want to lift i have the desire to do it. But i got this issue that is seems to no matter how much research i've done i cant seem to find information available on the why this happens and more importantly how to avoid it.

So heres the rub, when i work out specifically arms, legs i get to the point with my arms i cant fucking bend them i look like a fucking T-Rex prowling around my house scaring my wife and shit. Why the fuck cant i bend my damn arms after a fucking arm day. My legs okay i get soreness cant climb stairs sleep kinda sucks but common is this really normal?

Now sure if i was an unemployed bum i would say fuck it lets vibe, nurse it and keep going. I also want to say its so severe for me it actually effects my sleeping has effects my work and mood. Now normal soreness sure it is what it is, fuck it. But no way it should be effecting your job, sleep, mood, general well being.

What i keep hearing is just keep lifting it will eventually go away. Okay well when the hell is that? Some people say you weren't properly hydrated when you went to the gym. Someone out there i'm sure has been through this and has some level of help to offer with this situation. Thanks in advance for any help.

 

[Astro95]

You’re either training too hard (only applies if you’re new to the gym) or too heavy causing tendon damage and reason for the T. rex arms. Could also be a combination of both. I had soreness issues on my legs recently, magnesium and vitamin b complex took care of it almost immediately. If when you’re curling at the gym, you feel pain on the inside part of your elbow, you’re lifting too heavy for your tendon and loading the hell out of it which will lead to T. rex arms.

 

[Meetketchup]

Lots of things you can try...

• Are you taking your sets to failure? If so, back off to 1-2 reps shy.
• You can reduce number of sets per exercise
• Keep a moderate rep range of 10-12 ish
• Good form with time under tension
• Make sure your nutrition is on point
• Monitor how long you are sore for and adjust frequency
• So many more things...

Bottom line: If getting extremely sore, back off on volume and intensity.

 

[ruffus]

DOMS is a thing if you read up on it. I never let i bother me.
Every time a muscle is contracted it gets slightly shorter from my reading. So at the end of a set/workout it will be shorter till it is stretched back out. So if something bothers me i do some stretches after i an done training. But not during as most studies seem to show people are generally weaker if intense stretching is done between sets.

 

[KrossOut]

What’s your “arm routine” look like? What are the exercises? How much weight? How many reps and sets?

 

[MythicCajun]

What’s your “arm routine” look like? What are the exercises? How much weight? How many reps and sets?

so i do the following type of workouts

Back/Traps/Biceps

4 sets of Yates Rows
4 Sets of Pull ups
3 sets of Seated rows
3 sets of Shoulder shrugs
4 sets of bicep curls
4 sets of hammer curl
4 sets reverse crunch
4 sets of sit ups

i work biceps twice a week

chest/shoulders/triceps

4 sets Decline Bench Press
3 sets incline bench press
3 sets chest dip
4 sets strict military press (barbell)
3 sets Upright Rows (dumbell)
3 sets Bent over Rows (Dumbells)
4 sets Bench Press - Close grip (Barbell)
4 sets Skullcrushers (barbell)
4 sets of planks

i work out Triceps twice a week i switch out dumbells for barbells and barbells out for dumbells. im also at 70 percent of my max lifting i do not do a dedicated "arm" day.

 

[MythicCajun]

DOMS is a thing if you read up on it. I never let i bother me.
Every time a muscle is contracted it gets slightly shorter from my reading. So at the end of a set/workout it will be shorter till it is stretched back out. So if something bothers me i do some stretches after i an done training. But not during as most studies seem to show people are generally weaker if intense stretching is done between sets.

That seems to make alot of sense. thank you for sharing

 

[MythicCajun]

Lots of things you can try...

• Are you taking your sets to failure? If so, back off to 1-2 reps shy.
• You can reduce number of sets per exercise
• Keep a moderate rep range of 10-12 ish
• Good form with time under tension
• Make sure your nutrition is on point
• Monitor how long you are sore for and adjust frequency
• So many more things...

Bottom line: If getting extremely sore, back off on volume and intensity.

Thank you for sharing to give you some information back

no i normally dont go to failure but i do 70 percent of my max on each lift.

what im doing for workouts are listed below.

my form has greatly improved over the years but this one thing seems to bother the shit out of my biceps on the outter pit of the crease of my elbow near my biceps

im currently eating 222 grams of protein 146 grams of carbs and 96 grams of fat.

my water cunsumption is 230 ounces a day
salt each of my meals with a gram of sea salt

soreness is so severe that i cant straighten my arms ive been told that its tennis elbow but im not sure entirely.

 

[MythicCajun]

You’re either training too hard (only applies if you’re new to the gym) or too heavy causing tendon damage and reason for the T. rex arms. Could also be a combination of both. I had soreness issues on my legs recently, magnesium and vitamin b complex took care of it almost immediately. If when you’re curling at the gym, you feel pain on the inside part of your elbow, you’re lifting too heavy for your tendon and loading the hell out of it which will lead to T. rex arms.

Well this seems to be the answer right here. i feel the pain in my pit of my elbow on the outside. thats the only place i ever get the soreness at so i might need to reduce my weight to not cause that issue. Thank you for the help.