So basically I stopped going to gym for 3 months+ due to college work and now going back to gym

Every routine has been shot to hell ( cant even pull up more than twice )
As the day go by and tomorrow comes soreness sets in and its pretty normal.
Today is the second day and its still sore and I am afraid it will go on to the third
Is there anyway to help ease the muscle or to speed up its recovery?

This post has been edited by bobohead1988: Feb 7 2012, 05:46 PM

Usually DOMS, for me at least, lasts three to four days. Are you hitting the same muscle groups every time you go to gym? Try a split so your muscles get to rest even though its more than three days.

As for faster recovery, eat more, and sleep more. Make sure to get adequate protein especially.

bicep/squat/lats and next day tricep/bench/deadlift

anyway thanks for the advice

Benching and deadlifting on the same day? Its good you're doing the big three but that split imo is suboptimal.

Your lower back ain't gonna recover fast enough from your squats to do deadlifts. Doing lats and then deadlifts the next day isn't optimal either.

Squats isn't enough for legs.

No delt workout? You only workout twice a week?

Not twice a week
One day on one day off and it keeps going on

Since you mention delt workout can you tell me more about it? Also about splitting my workout to be more efficient

Stuff like barbell/dumbbell shoulder presses, lateral raises, etc for delts. And for splits, it means training a certain muscle on different days. And example of a 3-day split could be something like chest & bis / legs & shoulders / back & tris, with a day or two of rest in between workouts.

Agreed. Following thrbexample dan gave, you can do bench on chest days, squats on leg days and deadlifts on back days.

My routine is similar to that, only diff is i do legs and delts on different days, and clump delt with arms

Alright definitely gonna change my routine

about the delt
I only did front and side lateral raises along with pulldown behind neck 4 sets each 10 reps
Is it enough or should i add more variety?

One day One Off
==========

Back
-----
Deadlift

Chest
------
Bench Press

Legs
-----
Squat


Shoulders
-----------
Shoulder Press

Make your routine in a template like this then post in your variety. You are asking us blindly and then we are answering randomly. Making all of us confused

Just one question lead to another and here we are

yeah, it happens, dont worry about that. What I mean is that if you are asking about adding in routines try to put it in a template then it'd be easier to see.

Anyway, about DOMS, like Mike said, don't overlap your muscle groups, like in the sample template I posted, each day(1 day on , 1 day off like you said), you would hitting different muscle groups. Live with the DOMS, if you are going to do this on a long term basis(which I hope you do), eventually you will get used to it. Most of us are sore every other day. Every day of the week I will be sore, just different body parts. As long as you let each body part recover for 6 - 8 days before training them again, you will be just fine.

Lastly, eat right. Eating badly will mess up your recovery big time

True that. Legs being the longest amount of time. I can train legs on Friday and still have DOMS the following Thursday.

im sore all over by sunday. coincides with the day that i hibernate, lol. i would barely be moving

i have really bad soreness after chest and leg training,could be last for 3-4 days

nothing beats sore calves.

Sorry if i interupt ur discussion.

If i only felt sore for a few hour after weight training then it's gone, is my workout are not heavy enough? weight too light mybe? but i sweat like hell already. And no strength to lift anymore.

Workout SL 5x5.

Are the weights you use limit your amount of reps to 5 or by the 5th rep you can still push out 1 or 2 or 3 reps more?

i dunno man, but if you yourself think the weights you're carrying are too light you should probably add on more.

and sweating like hell does not equal hard work. one guy in my gym barely breaks a sweat and he's intense as hell. i on the other hand am drenched all over and i take long rest periods.

+1. Some guys just sweat more. I sweat whenever I eat. If sweating is a measure of intensity, man I'm intense as f*ck !

Pretty sure you pushed to your limit
If the next day no sore then definitely not enough I guess