I just started lifting yesterday and I am too sore to go back to the gym today.
Have I overtrained?
Will this go away after a few weeks?
Should I change my rest time between sets to 1.5min from 3.0min to allow muscle fatigue to prevent me from overtaxing my muscles?
In highschool I was conditioned, and extremely lean.
I was 6 foot flat, 175-185 lbs (basketball season), 167-174 (track season, I ran the mile in 4.5min).
--That was in 2000
To make a long story short, I got injured my first sem. of college (couldn't lift weights or run for over a year) and although I am fairly active (I have a hard, physical job now) only yesterday I joined a Gym (MASONS GYM, Pekin IL) and started training again.
I am 175, and although I can't see a sixpack I am mostly muscle mass.
I devised a workout routine, here is Thursday (my first day).
Superman Swim with 15lb barbells
Around the Worlds with 20lb barbells
Rotator-cuff plyometrics w/15lb barbells
Specialized situps, keeping feet 6inches from floor (legs extended) and bringing right elbow to left knee, down, left elbow to right knee (one leg always extended).
1..Arnold press, Rocky style
(one arm at a time, fully extend shoulders and move side to side, to stress stablizers (sp?))
=35 lb barbels
(8 reps) sets 1-3
(6.5 reps) set 4=failure
2..Dead lift w/shrugs
= 135 lb warmup
=205 lb (8 reps)x5 sets (this was seriously taxing. The last one was hard enough I decided to stop for fear of injuring my self.)
3..Wide dec. bench press
4..Mixed hanging X-ups (pull ups where you bring your knees to the bar simultaneously while you lift your chin above it, 1x overhand grip + 1x underhand grip + 2x mixed grip)
Specialized situps, etc...
between sets I rested 2-3 min (I am not taking NOx, Creatine, Glutamate, etc. so I figure that a little extra rest between sets will give my muscles time to recover from oxygen fatigue and Lactic Acid buildup)
I was so sore that night I was hardly able to move at work (I am a welder, and work requires moving around 40-60lb chunks of steel).
This morning I woke up, and couldn't get out of bed to hit the gym again.
To complete my training regimen I need to lift 4x weekly. I am worried about not getting enough rest between workouts/having to skip workouts b/c of overtraining.
I didn't puke, (though there were times I felt like it during the deadlifts) so I figure i couldn't have worked too hard....
I don't know. Any thoughts?
Should I shorten my rest time to 1.5 min, so that muscle fatigue will prevent me from overtraining?
Thread: So So So Sore, Can't hardly move