Exercise pain?

**joka232** · 06-19-12 at 04:20 PM

so when i workout, weights and what not, i always want to have pain the next day from the muscle i worked on, if i don't . then i think i didn't do the workout enough or i gave up too early!

is having pain the next day a good sign? do i need the pain to have gained muscle.

also, by lifting 10 kg dumbbells, ever other day for arms...= Ripped arms? or do i need heavier weights..i also train my triceps with 5 kg by doing kick backs and other triceps exercises...

**usiel** · 06-19-12 at 04:30 PM

No Pain no Gain isn't always the answer. When you're sore it means that your body is trying to repair itself. You have to give your body time to recover or else it'll give side effects later on. Over pushing yourself to feel the pain could lead to cramps and massive aches. To gain muscle you just need a proper intake of a healthy diet. Heavier weights with less reps also helps in gaining muscle.

Just remember to feel how the pain is, and make sure there's a difference from DOMS and an injury. If you're having a very sore shoulder after you've worked out your shoulders then that could be an injury. Just remember 4 key things. Warmup, stay hydrated, ice sore muscles, and do cardio. If you don't have a lot of time to work out and can only do 20 minutes of 1 thing, I'd advice cardio because it improves blood circulation through the body and helps improve the body more ways than one.

**ndemars18** · 06-19-12 at 04:31 PM

not necessarily. I almost never have pain anymore the day after. You should be feeling the burn as you lift. You should feel a little sore though. If you think youve hit a plateau, change up your routine and start doing pyramid sets. If not just work out harder

**Visual_Paradox** · 06-19-12 at 06:10 PM

^ correct. its not always the case, especially if you eat right and fuel your body properly after workouts with lots of protein, carbs and sugars. the sugars are important because they will trigger insulin release which will help metabolize those nutrients. also, consuming anything high in potassium will help prevent DOMS (delayed onset muscle soreness). foods like bananas and dates are packed with potassium as well as sugars.

You see eating the right things is quite important, and so is the timing.
you say you work your arms twice a week? if you are doing intense sessions, i recommend doing them only once per week because dont forget, you are working your biceps when you do back and triceps when you do chest. try to be conscious of what order you train each muscle group. you could possibly be overtraining and that is why you arent experiencing post soreness.

hope this helps :)

**WillowSun** · 06-19-12 at 06:15 PM

agree with the above and NEVER workout when injured unless you want to endure pain for the rest of your life when you get older via joint failure, arthritis, etc.

personal experience speaking.

**blaxroze** · 06-19-12 at 10:36 PM

The pain feel will only be felt when you rarely exercise. Thats what always happened to me

**cazmajor** · 06-19-12 at 11:56 PM

One thing I would say is that for stretching, stretch before and after your workout, do not 'bounce' in your stretches and hold your stretches for at least 15 seconds.

Holding a stretch for 4 or 5 seconds really won't do the good you need!

Pain is to be expected, especially when starting out but as said the pain should be in your muscles and not in your joints.

Quote:

The energetic theory that is currently the most accepted is that muscle has a certain amount of energy at any given time, for growth, repair, and movement. Soviet sport scientists have referred to this as an individual's current adaptive reserve. Over time, with a lot of hard work, the body becomes more efficient at breaking down and rebuilding muscle, which shows an increase in the current adaptive reserve. Increased energy supply allows more work to be accomplished, followed by increased growth.

A muscle group worked out properly should be worked out once a week!

**joka232** · 06-20-12 at 08:29 AM

ahh right thanks guys

06-19-12 at 04:30 PM	#2
usiel Master Join Date: Dec 2008 Posts: 1,155	No Pain no Gain isn't always the answer. When you're sore it means that your body is trying to repair itself. You have to give your body time to recover or else it'll give side effects later on. Over pushing yourself to feel the pain could lead to cramps and massive aches. To gain muscle you just need a proper intake of a healthy diet. Heavier weights with less reps also helps in gaining muscle. Just remember to feel how the pain is, and make sure there's a difference from DOMS and an injury. If you're having a very sore shoulder after you've worked out your shoulders then that could be an injury. Just remember 4 key things. Warmup, stay hydrated, ice sore muscles, and do cardio. If you don't have a lot of time to work out and can only do 20 minutes of 1 thing, I'd advice cardio because it improves blood circulation through the body and helps improve the body more ways than one.

06-19-12 at 04:31 PM	#3
ndemars18 d(-_-)b Join Date: Aug 2010 Location: d(-_-)b Posts: 1,609	not necessarily. I almost never have pain anymore the day after. You should be feeling the burn as you lift. You should feel a little sore though. If you think youve hit a plateau, change up your routine and start doing pyramid sets. If not just work out harder

06-19-12 at 06:10 PM	#4
Visual_Paradox Professional Russian Join Date: Jan 2011 Location: Пулковское Posts: 2,130	^ correct. its not always the case, especially if you eat right and fuel your body properly after workouts with lots of protein, carbs and sugars. the sugars are important because they will trigger insulin release which will help metabolize those nutrients. also, consuming anything high in potassium will help prevent DOMS (delayed onset muscle soreness). foods like bananas and dates are packed with potassium as well as sugars. You see eating the right things is quite important, and so is the timing. you say you work your arms twice a week? if you are doing intense sessions, i recommend doing them only once per week because dont forget, you are working your biceps when you do back and triceps when you do chest. try to be conscious of what order you train each muscle group. you could possibly be overtraining and that is why you arent experiencing post soreness. hope this helps :)

06-19-12 at 06:15 PM	#5
WillowSun Therianthrope Join Date: Apr 2008 Posts: 5,186	agree with the above and NEVER workout when injured unless you want to endure pain for the rest of your life when you get older via joint failure, arthritis, etc. personal experience speaking.

06-19-12 at 10:36 PM	#6
blaxroze Expert Join Date: Aug 2011 Posts: 959	The pain feel will only be felt when you rarely exercise. Thats what always happened to me

06-19-12 at 11:56 PM	#7
cazmajor Elite Join Date: Aug 2009 Posts: 1,681	One thing I would say is that for stretching, stretch before and after your workout, do not 'bounce' in your stretches and hold your stretches for at least 15 seconds. Holding a stretch for 4 or 5 seconds really won't do the good you need! Pain is to be expected, especially when starting out but as said the pain should be in your muscles and not in your joints. Quote: The energetic theory that is currently the most accepted is that muscle has a certain amount of energy at any given time, for growth, repair, and movement. Soviet sport scientists have referred to this as an individual's current adaptive reserve. Over time, with a lot of hard work, the body becomes more efficient at breaking down and rebuilding muscle, which shows an increase in the current adaptive reserve. Increased energy supply allows more work to be accomplished, followed by increased growth. A muscle group worked out properly should be worked out once a week!

06-20-12 at 08:29 AM	#8
joka232 Why so fudgie-ous? Join Date: Aug 2011 Location: Gotham City, Underground Posts: 852	ahh right thanks guys