Pro-longed soreness after gym

Fight_Song · 04-18-2007, 02:38 AM

The problem is that I get sore from the gym and it stays around for a lot longer than I'm used to. Mainly in the forearms and back, and I don't use a lot of power in my grappling. It might be from the increase of standup training though. (If so, I'd wish my legs were sore to tell me that I'm using them more but maybe they jsut recover faster.

)

My training is MMA half the week and work on the other half. Everyone knows how draining it can be to kill thai pads for rounds and rounds, then spar, then grapple, but it's 3 only hours a day and only half the week. No weightlifting ATM.

The other half of the week, I'm 20 so I work in a restaurant to pay the bills and most wouldn't think it's very draining as well, but I'm on my feet from 5hrs anywhere to 14hrs (no joke). Hauling arms full of entree's where the bigger plates weigh up to 6-9 lbs empty to each table (yes, I weighed some of our plates). Not to mention, dealing with the clientel and how rough that can get at times. (I'm not trying to sound like a bitch but once you get some food on the plate and add the fact that you grip at the edge so it adds even more.. on the plus side, my gi-grip is now some good shit.)

Long story short, I don't feel that I'm recovering enough, but on my off days, I usually rest all day then hit the gym. The only other factor is me running around on errands for maintenance and gf related time-sinks.

Is a CNR what I need? Or PWO magic potion? The only suppliments that I regularly take is protein, but I'm working on my nutrition and playing with the idea of trying to get some help.

finnegan · 04-18-2007, 02:58 AM

doms (delayed onset muscle soreness>)?
Yeah, those are normal.
Active recovery has helped me a lot in this area. As far as sups go: Muscle Milk before bed has done wonders w/ me and my friends. If you don't have any, go w/ cottage cheese.

zfolwick · 04-18-2007, 07:05 AM

try a capful of apple cider vinegar in your shakes/juices 1x to 3x a day (shouldn't need more than one). Alternatively, increase the amount of citrus juices you consume overall. This may provide a lot of relief and increase muscle.

If that doesn't work, and even if it does, try rolling a tennis ball against a wall on the spots that are sore. Any extremely sharp pain is probably a knot that's forming. Work those knots till the pain goes away or 10 - 12 seconds, whichever is first.

Also stretch more. The muscle chains that you use.

manpose · 04-18-2007, 08:26 AM

Some times you can just get over trained. When I start getting chronic muscle soreness I take a few days off training. If you stop for a week or so it will recharge the batteries so to speak. This will help give your body time to heal. When you work out it tears down your muscle tissue. They need recovery time. It will make you more excited about training too. When it is time to come back you will be so excited to get in there.

Fight_Song · 04-18-2007, 12:17 PM

Great advice. I'll give these a shot.

DEVILsSON · 04-18-2007, 01:00 PM

creatine, cissus, antioxidants...

goldee · 04-18-2007, 02:15 PM

protein is what use on a regular basis to rebuild the muscles I exert

erco · 04-18-2007, 02:59 PM

I love recovery talk.

First and foremost, a balanced diet is the #1 thing that'll improve your recovery time.

PostWO nutrition should also be key. Carbs and Protein (I do 2:1, but that's up for debate) should be the bulk of your PWO shake. Some say simple carbs, some say complex, that's up to you, I'd play around, however everyone recommend whey protein.

Pre/Peri Workout nutrition is #3 imo. BCAA's, carbs and protein help recovery time significantly.

Contrasting Showers are a great recovery tool. Hot, cold, repeat until you get bored. I'm not gonna lie, it sucks at first, but it gets much easier after subsequent times.

Massages. Not that namby-pamby I'm gonna rub oils on you crap. I mean, full on deep tissue, borderline painful, massages. I love Thai massages, there's nothing quite like a little tiny Asian lady with giant popeye forearms kneeding, beating and stepping all over you.

goldee · 04-18-2007, 03:34 PM

Hey guys I think we should try to post what are goals are at the end of our responses, I find its mixed in here with bodybuilders and martial artist, it obviously has 2 diets for each, Also I mean in general, not just this forum. Also Erco aren't carbs for before you work out?

bacon · 04-18-2007, 03:37 PM

Quote:

Originally Posted by goldee

Hey guys I think we should try to post what are goals are at the end of our responses, I find its mixed in here with bodybuilders and martial artist, it obviously has 2 diets for each, Also I mean in general, not just this forum. Also Erco aren't carbs for before you work out?

Stop fucking posting before you hurt yourself.