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27 Oct 2006, 05:37

The 'muscle ache' you are expiriencing is DOMS (Delayed Onset Muscular Soreness).

Basically its a result of micro tears within muscles during the body-rebuilding phase, this normally lasts 24-72 hours.

The next time you come to train the relevant muscle group you will probably experience this again however in a lesser quantity. I train 3/4 times a week only once per muscle group and have done for about 3 years now and still get a slight discomfort from DOMS the following day or two.

As for your training (i know this has been covered a bit but anyway) ...

Try and separate your workouts into splits ... chest, biceps, triceps, back, traps, legs, calves, shoulders, abs. Train each group once a week and your body will have plenty of time to recover and rest.

*** You grow when you rest ***

A nice 4 day split that will not kill you is
- Chest/Triceps/Abs
- Back/Biceps
- Shoulders/Traps
- Legs/Calves

As a good rule aim for 9-12 sets (MAXIMUM) for Large Muscle groups (Chest/Back/Legs) followed by a smaller muscle group for 6-8 sets (MAXIMUM)(Biceps/Triceps/Shoulders/Abs/Calves). Go easy on the biceps as they are much smaller than the tricep so will probably respond better at the lower end of that set range. Forget about doing 50 sets of bicep curls for big arms! You'll overtrain them and they will not grow to their full potential.

Also as a good rule work at a weight that you can perform 6-8 reps with strict form with before you can?t hold good form anymore. When 8x becomes comfortable then you can add a little more weight on. 6-8 reps is the best compromise between hypertrophy gains (muscle growth) & strength gains. Where you see "train to failure " - this means until you cannot do anymore reps at that weight with perfect form.

27 Oct 2006, 05:37	#49
Mighty Guest Posts: n/a	Re: A Gym / Muscle Question The 'muscle ache' you are expiriencing is DOMS (Delayed Onset Muscular Soreness). Basically its a result of micro tears within muscles during the body-rebuilding phase, this normally lasts 24-72 hours. The next time you come to train the relevant muscle group you will probably experience this again however in a lesser quantity. I train 3/4 times a week only once per muscle group and have done for about 3 years now and still get a slight discomfort from DOMS the following day or two. As for your training (i know this has been covered a bit but anyway) ... Try and separate your workouts into splits ... chest, biceps, triceps, back, traps, legs, calves, shoulders, abs. Train each group once a week and your body will have plenty of time to recover and rest. * You grow when you rest * A nice 4 day split that will not kill you is - Chest/Triceps/Abs - Back/Biceps - Shoulders/Traps - Legs/Calves As a good rule aim for 9-12 sets (MAXIMUM) for Large Muscle groups (Chest/Back/Legs) followed by a smaller muscle group for 6-8 sets (MAXIMUM)(Biceps/Triceps/Shoulders/Abs/Calves). Go easy on the biceps as they are much smaller than the tricep so will probably respond better at the lower end of that set range. Forget about doing 50 sets of bicep curls for big arms! You'll overtrain them and they will not grow to their full potential. Also as a good rule work at a weight that you can perform 6-8 reps with strict form with before you can?t hold good form anymore. When 8x becomes comfortable then you can add a little more weight on. 6-8 reps is the best compromise between hypertrophy gains (muscle growth) & strength gains. Where you see "train to failure " - this means until you cannot do anymore reps at that weight with perfect form.