Muscle soreness

[millenium girl]

I don't know if there is an explanation to the way I feel now. I sleep well but I don't recover from my workouts. My muscles stay sore and I feel tired all the time. Is there anything I can take to help me recover quickly?
Thank you for your help.

[powerlifter]

I need to know a little about your diet and supplements to help determine that as well as what type of training you are doing. Are you in a heavy cycle of training ? What type of split do you have between workouts. You might want to try giving a day between resistance workouts at least. Some people gain better with lots of adequate rest and intermittant workouts of heavy intensity. I know as I have gotten older that works for me.

	Supps

[millenium girl]

Originally Posted by powerlifter

I need to know a little about your diet and supplements to help determine that as well as what type of training you are doing. Are you in a heavy cycle of training ? What type of split do you have between workouts. You might want to try giving a day between resistance workouts at least. Some people gain better with lots of adequate rest and intermittant workouts of heavy intensity. I know as I have gotten older that works for me.

I have a 4-day split routine (day 1:chest/back, day 2: legs, day 3: shoulders/forearms, day 4: bis/tris) and I doubled the weights I used to lift before my Var cycle. I have not only muscle soreness but wrist issues.
I used to do cardio on restdays but not anymore b/c I work irregular hours.

[kaorialfred33]

I would look at sleep first. Some people like me get by on little rest, and sometimes I get good gains, but mostly its slow progress. Mind you I do strecth weekly and try to do cardio everyday or at least walk. I find that when your off cycle a little combo recovery such as gluti/creat mix helps. I used the V-12 turbo and it helped me out to get to the 400 deadlifting last year. Wrist issues could be a number of things. If you ever done gymnastics before in the past and now are working out most of the clients I get have very bad wrist pain and nerve damage from previous career. You might want to get some X-rays and some MRI. I would also try doing wrist strengthing execises to see if there is any pain or just aggravation to help you narrow it down if an othropedic is needed or physical therapist. JMO.

[millenium girl]

Originally Posted by kaorialfred33

I would look at sleep first. Some people like me get by on little rest, and sometimes I get good gains, but mostly its slow progress. Mind you I do strecth weekly and try to do cardio everyday or at least walk. I find that when your off cycle a little combo recovery such as gluti/creat mix helps. I used the V-12 turbo and it helped me out to get to the 400 deadlifting last year. Wrist issues could be a number of things. If you ever done gymnastics before in the past and now are working out most of the clients I get have very bad wrist pain and nerve damage from previous career. You might want to get some X-rays and some MRI. I would also try doing wrist strengthing execises to see if there is any pain or just aggravation to help you narrow it down if an othropedic is needed or physical therapist. JMO.

I can't sleep without a sleeping pill and I work irregular hours, which means that I sometimes work nights, sometimes days ... I usually get something like 6 hours sleep.
I have an appointment with my GP to check out my wrists. In the meantime, I wear wraps when working out and ........ when using that mouse for too long.

[huge500lb]

sleeping pills are a no no

[powerlifter]

Originally Posted by huge500lb

sleeping pills are a no no

I have to disagree - sleep is necessary and if you have to take something then by all means do it - Have you used AAs before MG ?

Hmmm, sleeping pills are a touchy issue. I do not recommend the use of them for most people. But, it certainly would depend on a LOT of things. I would have to know an extensive amount of info about a person before I would give an opinion. I personally think that they are overprescribed and people tend to use them as a crutch. I am not saying that you do, mg, I am just speaking generally. I have seen a lot of abuse of these meds.

But that is besides the point! That is not what you asked about. Have you ever tried a BCAA powder? I use it and sip on it during my workouts.

I think that you should find time to incoporate some cardio into your routine. I work 12 hour shifts- days and nights. It's all about balance. I feel that cardio helps me to feel as good as I do. And your diet, of course, would make a huge difference. What is yours like right now?

Don't know if any of this helps or not. When is the last time you took a break from training? It is not a bad thing to do so.

[powerlifter]

MG - Irongirl had a good question, Could you be overtraining ? Analyze your training schedule and adjust for the inadequate rest you have been getting and it might lead you to that conclusion. Sleeping pills are often abused but if you just can't turn your mind off to go to sleep, then you might need them. Try the following: No caffeine for 8-10 hours before bed, no food for 6 hours before except foods containing tryptophan ( milk, turkey, bananas for example ) and then none for last 2 hours. Have a bedtime ritual. Do everything the same before going to sleep. Take a shower so many minutes before bed each night, etc

[liftsiron]

Seeing that you increased weights lifted perhaps you need to reduce volume a bit. I'm a fan of these new combo CEE/NO2 products as well. Insure adaquate protein intake.

	protein