Real sore next day after very first workout

[projectaero]

Hey guys.
After a 2 year break from bodybuilding, i worked out for the first time.
I worked out on Sunday with only three excersises following starting strength.

Squat
Benchpress
Deadlift

In that order.

The thing is tho i am feeling really sore today ( the day after ) and i don't feel like i will be ready to work out again tomorrow, what should i do? have a long shower?, cold shower, i really want to work out just don't want to over train.

I didn't have any protein after it, not for 2 hours later as i don't have any wpi etc, what should i do, or u recommend?

[chris_bulking]

There are heaps of acute adaptations you will face getting back into resistance training such as lack of strength in your next workout or mobility.

Main one is pain/soreness - Delayed onset of muscle soreness (DOMS) because you havn't trained in such a long time this pain might last up to 5 days before you feel comfortable to train again. Normally the pain comes about 24-48 hours post exercise and begins to decrease after 72 hours.

Just ease back into training dude, sounds like you trained a good first session. Take it easy and let your body get back into rhythm training stimulus is huge atm, muscles are shocked.

[projectaero]

could it also be that my body didnt get enough proteins pre/post workout?

[chris_bulking]

Also increasing blood flow to the area with light cardio has been known to reduce muscle soreness give that a go. Remember to stretch/cool down after workouts.

[chris_bulking]

Originally Posted by projectaero

could it also be that my body didnt get enough proteins pre/post workout?

Nah man, its just natural you have not trained for so long. As you get back into it pain "time" will decrease or you won't have muscle pain at all.

"no pain, no gain" isn't true! Yeh train hard and all but know your limits. Train smart, just rest for a bit.

[projectaero]

okay cool, only reason i ask is i have to workout tomorrow.
Will get high protein in pre and post aswell to saturate my body with enough proteins for the workout.

And is it normal to feel bigger in my self already, all my muscles feel tighter, similar to when i used to workout and get the pump, but the day later all my bodyparts feel tighter and more solid... i dont know if its me subconcisously thinking they are i dunno...
thoughts?

[chris_bulking]

Originally Posted by projectaero

okay cool, only reason i ask is i have to workout tomorrow.
Will get high protein in pre and post aswell to saturate my body with enough proteins for the workout.

And is it normal to feel bigger in my self already, all my muscles feel tighter, similar to when i used to workout and get the pump, but the day later all my bodyparts feel tighter and more solid... i dont know if its me subconcisously thinking they are i dunno...
thoughts?

Haha, the pump!!

Its just transient hypertrophy (short term) acute adaptations again, there is fluid accumulation in the intracellular spaces of the muscle. Isn't permanent until you train for a while! - then you get your increased muscle size and structural changes!

[Madv]

Originally Posted by projectaero

Hey guys.
After a 2 year break from bodybuilding, i worked out for the first time.
I worked out on Sunday with only three excersises following starting strength.

Squat
Benchpress
Deadlift

In that order.

The thing is tho i am feeling really sore today ( the day after ) and i don't feel like i will be ready to work out again tomorrow, what should i do? have a long shower?, cold shower, i really want to work out just don't want to over train.

I didn't have any protein after it, not for 2 hours later as i don't have any wpi etc, what should i do, or u recommend?

Ease back into it slowly, first workouts are horrible, my legs were sore for 5 days. Could barely walk.

[SiMON2g]

there called DOM's man, you get that when you come back from not training in a while/first time training.

[7399martyn]

Originally Posted by SiMON2g

there called DOM's man, you get that when you come back from not training in a while/first time training.

this. go to the gym and wokrout OP.

[jackobean1993]

Originally Posted by Madv

Ease back into it slowly, first workouts are horrible, my legs were sore for 5 days. Could barely walk.

sounds like you had a good workout, keep at it though, just remember take your time, maybe dont evan train for another sevan days if u still feel sore on the fifth day after the workout, always make sure your muscles have 100% percent recovered from the workout otherwise you will just over train and be twice as sore meaning you cant workout for evan longer, best thing to do is wait until all your muscles feel like they have recovered (no soreness) then give it a day or two after that until you workout again and then you will be suprised how much less sore you will feel after that workout. hope this helps
and yes take protein post and preworkout as well as a lot of carbs, meats and good calories (chicken breast, pasta, rice, brown or granery bread. and if you feel like your guna cheat like a mcdonalds or something slam in another half hour on the running machine or bike or rowing the machine to get rid of that lactic acid (best is rowing machine does a full body workout)

[Jeickel]

n00b pain?