Hi!

I am sore after each training for around 4-5 days (!).
It doesn't matter whether I train my biceps/chest/legs or any other body part.

My macros:
Protein 215g
Carbs 250g
Fats 70g

Height 180 cm (6 foot I guess)
Weight 80 kg (176 pounds)
Age: 26


My soreness exists since I remember. Even when I was younger, skinnier, in better shape. There was always 4-5 days (sometimes 7 days) of soreness.
It does not matter if I workout as hard as possible or I do lighter weights - soreness stays with me for the same amount of time.

I tried doing 5 sets with moderate weights, 2 sets with heavy weights. Results are the same.

What should I do? Should I repeat my workout after 2-3 days when I am still very sore? I can resist the pain and train another day, I just don't want to break more muscles than I rebuild.

Everyone's ability to recover from training varies. It sounds like you are someone who needs more than 48 hours for a muscle group to recover. Is the soreness relatively mild or is it DOMS (Delayed Onset Muscle Soreness) which is a bit more intense and occurs 2 days after you train a muscle group?

If it is relatively mild, you may try increasing your protein levels. How much are you consuming each day? If it is consistently DOMS, then you may be training too intensely or with too much volume for your body to recover from so you will need to scale back or take more rest days.

How many days a week are you training? If you are training 4-5 days, you may need to cut back to 2-3. If you are doing no more than 3 sessions a week, then again it will come back to your protein intake and how much sleep you are getting each night. You need an absolute minimum of 7 hours with 8 or 9 being ideal.

John

Follow John's advice, and also, try stretching before and after workouts if you aren't already. This can really help when it comes to feeling or not feeling sore after workouts.

The soreness is definitely from DOMS. It starts to hurt 24-48 hours after training, increasing the soreness gradually to very high. During 3rd day it reaches maximum and I can't move without feeling pain. I just got used to it.

I consume around 215 grams of protein daily. 60g from supplements and The rest from meats, penauts, yoghurts etc.

I sleep 8-10 hours a Day with minimum of 8 hours (flexible work time ;))

I train 3-4 times a week. Mostly 3.

I admit, I do not stretch too much. Mostly during The workout when there is a lot of tension in my muscles.

I'll try to stretch before and after workout.

Any other advices?

I train 3-4 days a week

Sounds like you are doing everything right.. but definitely try incorporating some stretching/warm-down after your training, it could help. Aside from that, it may just mean you have poor recovery and won't benefit from trying to train twice a week. It just comes down to genetics. Are you seeing good results training just 3-4 days per week?

Well, I see growth but I don't know if tempo is low/moderate/high.

I got some good gains on my arms for last two months but chest was lagging. That's the reason I started this thread. Because of my soreness, I am unable to incorporate the training twice per body part to increase growth.

I was experimenting with my own workouts and, what's interesting, doing 3 sets, 10 reps, of dumbell flies ONLY with moderate weight I was sore for 5 days. Didnt even sweat.

When I was younger with lower body fat, results were the same. Pullups with eccentric portion only made me sore for 7 days.

I think I just need to accept that

Maybe you need a bit more volume.. have you thought about doing the PPL program to ramp up the volume? If you can only train once a week, that could help. And as the months progress you can just rotate between the A, B & C workouts.

Because you're only hitting everything once a week, it will be good to have that variation every 6-8 weeks still and you'll still have enough time to recover this way! http://muscularstrength.com/Push-Pull-Legs

Thank you,

I will definitly try this approach :)

Let us know how it goes man! 💪 

I will give you feedback in a month or two. Just to be sure of the results and how does it affect me :)

Hi again.

3 weeks passed and I know the results.
Stretching is really helpful.

I do PPL program since Scott's recommendation and I noticed, the harder I work out, the less sore I feel. Last time I beat my PR on Deadlift, increased weight on all exercises in the routine and I wasn't even sore the next few days. Like DOMS wasn't applied. My form was on point and I was thinking "this is gonna hurt". But it wasn't!

I think my muscles weren't used to lift as heav but PPL put so much volume on them it "broke" my system and forged a new one :D
Soreness lasts max 48h after 3 weeks of hard training.

Thank you very much for advices and reference this thread if someone else has problem like me. Because I don't have it anymore :)