Tough time with tbt..

dys · Post by **dys** » Tue Jun 16, 2009 1:22 am

Hey, so I am just getting back into working out again and i started with waterbury's TBT program, but I am too sore to stay with the proper rest time. The day after workout 1 i was too sore, and i had to wait a second day. I don't think ill be fully recovered even by a 3rd day. Should i stick to one body part a day ?

RK19 · Post by **RK19** » Tue Jun 16, 2009 2:03 am

working out while sore is actually the best thing you could do as it gets the blood flowing through the damaged muscles healing them quicker. your bound to be sore the first week but after that you will get used to it and wont be as sore. stick with it its a good programme, i finished it a few months back.

and for the love of god dont do one muscle group per day.

Packard · Post by **Packard** » Tue Jun 16, 2009 8:12 am

RK19 wrote:working out while sore is actually the best thing you could do as it gets the blood flowing through the damaged muscles healing them quicker. your bound to be sore the first week but after that you will get used to it and wont be as sore. stick with it its a good programme, i finished it a few months back.

and for the love of god dont do one muscle group per day.

I agree with the idea of working out to alleviate the pain. But the odds are that the pain in the muscles are not from damage. But that there is a build up of lactic acid in the muscles. Exercising will draw blood to the area and flush out the lactic acid making the soreness disappear quicker.

And for younger people once muscle group per day will not be ideal. You need to design your program for your own body. So if you are under 30, then probably train your body 3 times a week.

30 to 50 you need more rest and a split routine that allows you to train each body part 2 x per week is probably the way to go.

After 50 you need to gage your ability to recover from workouts. But a single workout per week (multiple splits) may be in order if you continue to train hard.

clem · Post by **clem** » Tue Jun 16, 2009 9:32 am

Packard I disagree about the lactic acid theory.. lactic acid is usually gone after an hour of exercise...However a light workout will aid in recovery because as Rk said will flood the sore area with more blood and help repair it. TBT is a great program and is designed for that purpose. Waterbury is a big supporter of high frequency workouts so most his programs focus on proper recovery.

RK19 · Post by **RK19** » Tue Jun 16, 2009 12:39 pm

dont take the word "damaged" in earlier post too literaly. the word damaged was used for lack of a better word.

kimgohan · Post by **kimgohan** » Tue Jun 16, 2009 12:50 pm

Question, are you sure you are using your 80% of your Max Reps.? Because you might using more than that. That's why you "damaged" your muscles so "bad" to recover for one day.

Packard · Post by **Packard** » Tue Jun 16, 2009 2:32 pm

RK19 wrote:dont take the word "damaged" in earlier post too literaly. the word damaged was used for lack of a better word.

According to Dr. Merkin you are correct and I was wrong.

See: http://www.drmirkin.com/fitness/1346.html

clem · Post by **clem** » Tue Jun 16, 2009 2:59 pm

+1 rep for you packard. Muscle soreness and lactic acid do get mixed up alot. Decent article except for the last paragraph.