Muscles still sore - should I work them again or wait?

[dantelis]

I worked my abs 4 days ago and they are still sore.  Is it counterproductive to work them again today, since the soreness indicates that they are still recovering and building muscle?  (That is, since the ab work broke down the muscles and during recovery is the real time that muscle is built, do I cause more problems by working out before my abs have fully recovered?)

[pumpster]

This is controversial. I used to work them again even if somewhat sore. Now after more experience there are 2 reasons i'd wait until the soreness is gone. Fist, i don't see any advantage to working the muscle again while sore, it doesn't cause any benefit from my experience. Also think that allowing the muscle to fully recuperate makes more sense.

Instead work another area or just skip the workout and do something else.

[Overload]

This is controversial. I used to work them again even if somewhat sore. Now after more experience there are 2 reasons i'd wait until the soreness is gone. Fist, i don't see any advantage to working the muscle again while sore, it doesn't cause any benefit from my experience. Also think that allowing the muscle to fully recuperate makes more sense.

Instead work another area or just skip the workout and do something else.

I concur...

[IceCold]

i dont think you should train that particualr muscle group if sore again. 

however, i think it gets a little tricky when you have one muscle group sore (like calves) and then try to train a larger bodypart like quads.  (same example for chest and tri's or back and bi's).

[JasonH]

I don't see a problem training with sore muscles as long as that area doesn't interfere too much with that particular workout.

For example, if you train back and your biceps are still sore from a previous workout then I would be cautious about training. It'll just mean that your biceps will take even longer to recover and may be in a permanent state of disrepair. In other words, they will never grow in line with the rest of your physique.

However, if your caalves are sore and you're training chest, then I don't see a problem with training - the calves will still recover because they're not being trained directly.

[pumpster]

However, if your caalves are sore and you're training chest, then I don't see a problem with training - the calves will still recover because they're not being trained directly.

True, but then we're not talking about working sore muscles.

[blondmusclhunk]

I train each muscle group once per week for full recovery and have gotten the best gains off of this. Anything more for the majority of people could lead to overtraining.  The exception is abs.  I train mine twice a week which is just enough to keep them shredded.  If your sore wait a couple more days.

[pumpster]

I train each muscle group once per week for full recovery and have gotten the best gains off of this. Anything more for the majority of people could lead to overtraining. 

Controversial; unfair to assume that once a week's best for most.

IMO only, 2-3 times a week with low-moderate volume works best, based on the fact that the bod takes 2-3 days max. to recover from more frequent workouts.

This is debated by some but is my experience. The only reason soreness sometimes might last longer for some, is that (1) once a week training's more of a shock to the muscles, which leads to greater & more prolonger DOMS, and (2) once a week training for some involves high volume or extremely high intensity or a combo of both.

Even then, I can see training once every 5 days or so, because of the belief that the muscle actually starts to slide backwards when in disuse for too long a time between workouts.

[Samourai Pizzacat]

Controversial; unfair to assume that once a week's best for most.

IMO only, 2-3 times a week with low-moderate volume works best, based on the fact that the bod takes 2-3 days max. to recover from more frequent workouts.

This is debated by some but is my experience. The only reason soreness sometimes might last longer for some, is that (1) once a week training's more of a shock to the muscles, which leads to greater & more prolonger DOMS, and (2) once a week training for some involves high volume or extremely high intensity or a combo of both.

Even then, I can see training once every 5 days or so, because of the belief that the muscle actually starts to slide backwards when in disuse for too long a time between workouts.

Hmmm I've seen research that indicated that increased muscular protein synthesis lasted for up to 10 days after training. Have to look that up. I've got the best results training a group once a week, but at high intensity, not too much volume. Resembles HIT but weights a bit lower, concentrating on form and negatives.

[Brixtonbulldog]

The latest issue of MD had Charles Glass answer this question.  He says soreness is a good indicator of the muscle still recuperating and not to train it if possible.

A PT who can make $400 an hour is probably pretty knowledgable.

[pumpster]

Hmmm I've seen research that indicated that increased muscular protein synthesis lasted for up to 10 days after training.

There's all sorts of research with different conclusions, that basically cancels each other out.

[pumpster]

The latest issue of MD had Charles Glass answer this question.  He says soreness is a good indicator of the muscle still recuperating and not to train it if possible.

A PT who can make $400 an hour is probably pretty knowledgable.

Agreed; this is the best if still imperfect source. Not just because of his hourly rate but because he's been there, done that for decades, much more than most BBs, AND had a quality physique.

[blondmusclhunk]

It is true though that it depends on the individual training.  For me once a week has worked best  Ive tried once every 3 days on some muscle groups and it seems to put me in an overtraining state.  With the exception of legs every few months I will train legs twice a week tues and saturdays.  One heavy one light day.  Its about the only muscle Ive gained at doing this.   I have seen guys train muscles more often than once a week and look great.  I think it really depends upon the individual. You need to experiment and see what works best for you .  If your not seeing gains then change something