How can you better manage post-workout soreness if you are serious about bodybuilding?
If you made a commitment to take your bodybuilding journey to its rightful conclusion then you definitely need a game plan for post-workout muscle soreness.
Some bodybuilders don’t mind the pain; if this fits your attitude about it then congratulations, you’ve overcome a major obstacle to progress.
However, if the opposite is true and the pain actually prevents you from lifting heavier weights or engaging in more strenuous movements then read on.
Managing Muscle Soreness
Muscle pain is the twin brother of progress in bodybuilding. If you are no longer feeling sore at all after your workouts then your body has already adapted to your exercises.
As a rule of thumb, no weightlifting routine should be performed continuously for more than 1 ½ months. 1 ½ months is the maximal period for a particular series of movements.
After this period, change the movements or increase the total load your muscles are carrying so you can benefit from progressive overload.
Progressive overload is the act of continuously increasing the weight your muscles have to strain against during a workout.
For example, if you are currently benching 75 pounds, increase the weight to 90 pounds or 100 pounds if your chest muscles are no longer responding to 75 pounds.
Plateaus usually occur after a month or two. If you have become strong enough to bench 75 pounds with little difficulty, increase the load or risk a plateau.
How can you “shock” the body so you won’t suffer from a progress plateau?
Here are some easy ways to accomplish this:
By slowly and consistently increasing the resistance in your workouts or by tweaking other factors as stated above, you will be able to minimize the post-workout soreness while maximizing your mass gains. It’s important that you do not hamper your own progress in bodybuilding just because you’re afraid of pain.
As a bodybuilder, your musculoskeletal system is now conditioned to take on more physical stress than before. Don’t shy away from pain – manage it like the pros do!
However, if your muscles feel strong and only a little painful then it’s possible that your body is ready for more punishment. Again, bodybuilding changes your body and toughens it!
Pre-workout and post-workout stretching sessions can improve the overall condition of your muscles by:
Remember that muscle soreness is often attributed to the accumulation of lactic acid in our muscles. Lactic acid is considered a byproduct of natural biochemical processes that take place in the muscle cells themselves.
As long as there is a high amount of lactic acid in your muscles, you will feel sore. The body can remove the lactic acid naturally but it would be up to you to quicken the pace of the removal process.