Should you train a sore muscle? How can some muscles get sore, other muscles don’t? These are 2 questions I’ve received quite often in the past days and I just want to clear these things out.
Soreness is a good indication of what kind of shape you’re in and/or how hard you’ve trained. So for some people in bad shape or out of shape or if they haven’t lift in a while, it doesn’t take much to get them sore. Even though the workout might be easy, it brings on a significant amount of soreness.
As we get in better and better shape, we have to train harder and harder to bring on additional muscle soreness and therefore more adaptation in growth.
When your muscles get sore, you’ve got a certain amount of micro trauma that has occurred from the actual exercises. Also you’ve got a lot of waste products coming in and out of the muscles and all these create a certain soreness within the nerve. Plus there’s certain change in the pH in the muscle, so there’s a variety of things that are occurring when it comes to soreness.
Why Certain Muscles Don’t Get Sore?
That’s gonna be based on your biomechanics. In some people all their body parts get sore, like chest , back, biceps, triceps, shoulders and legs, and in others only certain body parts get sore. My shoulders and biceps rarely get sore after a workout. They will be tiring the following day, but not sore like legs, chest and back which seem to get sore for me.
I think a lot of times it has to do with your biomechanics and also the massive amount of stretching that occurs based on your body.
Should You Train A Sore Muscle?
That depends on how hard you’ve trained before, how sore you are, how often you’re training that muscle. I’m not a big fan of training a muscle if it’s sore. If it’s sore, it means it still need some recovery.
For instance, if I train chest on Monday, my chest is sore Tuesday, it’s more sore on Wednesday and it’s less sore Thursday. So if I was gonna train chest again, I wouldn’t do it until Friday. But if you train a body part on Monday, it’s a little sore on Tuesday and on Wednesday it feels fine, you can train it again.
Typically they say you should rest your muscle 24 – 48 hours, but that’s not quite accurate because it depends on how hard you have to train that muscle and what shape you’re in. You’ll be able to tell when it’s time to train again that sore muscle.
If you’re a beginner and you don’t know if you should train that sore muscles again, there’s a simple way to find out:
Try to train the sore muscles and if you don’t have that kind of power that you did during the prior workout, then this is too soon and you weren’t ready for it.