after working out?

[check_mate_kid_uk]

I have just done a very intense work out since starting ot use whey protein. Well ussualy we associate acheing muscles with getting gains over the next few days. Right now my muscles are exhuasted, i woul dnot be bale to do rmoe weight training right now, but they are hardly acheing at all! Will i sitll gain mass even tohu my muscles do not ache post work out? They ussualy do, maybe its to do witht he fact i had 25 grams of protein before working out and the same amount shortly after.

 

[Warboss Alex]

I have just done a very intense work out since starting ot use whey protein. Well ussualy we associate acheing muscles with getting gains over the next few days. Right now my muscles are exhuasted, i woul dnot be bale to do rmoe weight training right now, but they are hardly acheing at all! Will i sitll gain mass even tohu my muscles do not ache post work out? They ussualy do, maybe its to do witht he fact i had 25 grams of protein before working out and the same amount shortly after.

go ride a bike for three hours - you'll definitely be sore afterwards but your muscles will do anything but grow.

in the same vein, not being sore doesn't mean you haven't stimulated your muscles to grow.

protein intake can help with soreness but not in such a little amount (50g extra is nothing).

DOMS shouldn't occur post-workout, it should occur anything between 12 and 36 hours after.

show us your routine.

 

[theNOTO]

You may want to cut down on the before workout whey. I usually just take a few gulps from a shake about 30 mins before working out, then have a full shake with some dextrose immediately after.

Sounds like you may be overtraining to me.

 

[check_mate_kid_uk]

I did 3 sets of bicep curls with 2x 12kg dumbells, first set was 16 reps then getting significantly lower each consecutive set.

2 sets of 'bench press' with dumbells of 2x 17kg i was doing about 20 reps, ot increase the weight i will need to get some one to hand me the dumbells because i cant cant get in to position for it with any heavier then that.

I did 3 sets of push ups doing about 40 reps then 30 then 20

I did 3 sets of crunches, must have been around 30-40 each time with a 17kg weight on my chest.

I did pull ups, i weigh 68kg i did 2 sets, first was 14 followed by 8


Another thing i have never understood is why i can reach double figures of pull ups but when i bench press half my weight i can only do maybe under 50% more reps then i can do with pull ups

 

[Warboss Alex]

You may want to cut down on the before workout whey. I usually just take a few gulps from a shake about 30 mins before working out, then have a full shake with some dextrose immediately after.

pre-workout nutrition is just as important as post-workout nutrition and should not be skimped on.

 

[Warboss Alex]

I did 3 sets of bicep curls with 2x 12kg dumbells, first set was 16 reps then getting significantly lower each consecutive set.

2 sets of 'bench press' with dumbells of 2x 17kg i was doing about 20 reps, ot increase the weight i will need to get some one to hand me the dumbells because i cant cant get in to position for it with any heavier then that.

I did 3 sets of push ups doing about 40 reps then 30 then 20

I did 3 sets of crunches, must have been around 30-40 each time with a 17kg weight on my chest.

I did pull ups, i weigh 68kg i did 2 sets, first was 14 followed by 8


Another thing i have never understood is why i can reach double figures of pull ups but when i bench press half my weight i can only do maybe under 50% more reps then i can do with pull ups

typical high volume, low intensity workout which exhausts you (because of the volume) but you don't get sore because your body has adapted to it (the load is too low).

 

[check_mate_kid_uk]

typical high volume, low intensity workout which exhausts you (because of the volume) but you don't get sore because your body has adapted to it (the load is too low).

I have always used working out to tone up and because i was constantly cutting never gained much mass except on my chest because of the total alck fo it before working out, and my abbs.

I have just started to icnrease the load, so yes it might seem like a small load but because im not big, then 'percived effort' is still quite high, it was quite heavy for me, especialy the bicep curl.

Just remember that intensity is relative to what you are used to, a work out that you might consider low intensity, could be high for me because i have litraly only today started raising the intensity.

 

[WesCottII]

How long you been following this workout?

 

[Warboss Alex]

I have always used working out to tone up and because i was constantly cutting never gained much mass except on my chest because of the total alck fo it before working out, and my abbs.

I have just started to icnrease the load, so yes it might seem like a small load but because im not big, then 'percived effort' is still quite high, it was quite heavy for me, especialy the bicept curl.

a weight you can do for 20 reps is NOT heavy. yes it'll take some effort to get 20 reps but so will riding the bike for 3 hours - see above.

you're currently not training to gain mass, you're doing something along the lines of endurance/cardio/bodypump malarkey.

 

[theNOTO]

pre-workout nutrition is just as important as post-workout nutrition and should not be skimped on.

I'm not saying he should skimp. My thought was that he may be eating too much too close to the workout, causing sluggishness.

 

[Warboss Alex]

I'm not saying he should skimp. My thought was that he may be eating too much too close to the workout, causing sluggishness.

ANYONE would be sluggish after the volume of work he did!

 

[brucevangeorge]

I have always used working out to tone up and because i was constantly cutting never gained much mass except on my chest because of the total alck fo it before working out, and my abbs.

I have just started to icnrease the load, so yes it might seem like a small load but because im not big, then 'percived effort' is still quite high, it was quite heavy for me, especialy the bicep curl.

Just remember that intensity is relative to what you are used to, a work out that you might consider low intensity, could be high for me because i have litraly only today started raising the intensity.

Use a post workout gainer shake that has complex carbs. I use cytogainer. It has maltodextrin which is alot better than simple sugars. And of course it has a bunch of minerals, vitamins as well as lots of protein.

It really helps me recover alot faster, and I don't feel so bad after workout. Give it a try. Post-workout shakes do wonders... if you take them after workout. And don't wait! Take that stuff like 20min after you feel okay.

 

[mrRuckus]

What i've been doing lately immediately after a workout is mixing 2 scoops of whey with either:

1. apple juice
2. grape juice
3. cranberry juice
4. sunny delight

then i might eat a few pieces of licorice (i figure i don't get to eat candy any other time i might as well eat some when it likely won't go to fat )

Does it really make that much of a difference getting some straight up dextrose and mixing it in as compared to having whatever form of sugar is in these juices?

 

[brucevangeorge]

What i've been doing lately immediately after a workout is mixing 2 scoops of whey with either:

1. apple juice
2. grape juice
3. cranberry juice
4. sunny delight

then i might eat a few pieces of licorice (i figure i don't get to eat candy any other time i might as well eat some when it likely won't go to fat )

Does it really make that much of a difference getting some straight up dextrose and mixing it in as compared to having whatever form of sugar is in these juices?

Yeah, it does actually. You don't have as much of an insulin spike.

But its good you're getting carbs with your whey after workout!

 

[Warboss Alex]

Does it really make that much of a difference getting some straight up dextrose and mixing it in as compared to having whatever form of sugar is in these juices?

post workout your body just wants carbs. it doesn't care what sort, they will all be used for muscle glycogen restoration whether they're in the form of fructose, maltose, oats, dextrose, table sugar, whatever. you could argue it's easier for your body to digest dextrose than oat powder but in the long run it doesn't really matter, post workout a carb is a carb.

 

[check_mate_kid_uk]

post workout your body just wants carbs. it doesn't care what sort, they will all be used for muscle glycogen restoration whether they're in the form of fructose, maltose, oats, dextrose, table sugar, whatever. you could argue it's easier for your body to digest dextrose than oat powder but in the long run it doesn't really matter, post workout a carb is a carb.

I know fomr cycleing you need muscle glycogen to have energy to use you muscles well but is muscle glycogen essential for building muscles? I never really concentrated on carbs after working out.

Oh and I woke up this morning acheing I found out its called DOMS delayed onset muscle sourness. Whilst it is suposed to be worse the day after, i would often feel it same day.

 

[brucevangeorge]

I know fomr cycleing you need muscle glycogen to have energy to use you muscles well but is muscle glycogen essential for building muscles? I never really concentrated on carbs after working out.

Kid, you need to do some research.

 

[WesCottII]

I know fomr cycleing you need muscle glycogen to have energy to use you muscles well but is muscle glycogen essential for building muscles? I never really concentrated on carbs after working out.

You'll be wanting to eat simple carbohydrates after a workout to replenish your glycogen levels immediatly. Glycogen aids faster re-couperation and rebuilding of the muscle. Basically fruit is simple carbohydrates.

 

[brucevangeorge]

You'll be wanting to eat simple carbohydrates after a workout to replenish your glycogen levels immediatly. Glycogen aids faster re-couperation and rebuilding of the muscle. Basically fruit is simple carbohydrates.

Simple carb = glucose, sucrose, fructose... basically candy and sugary fruits.

Complex carb = oatmeal, more oatmeal, and yes... oatmeal.

However, he needs protein also. That's why they have gainer shakes. They have more complex carbs and fast absorbing whey for post workout.

 

[WesCottII]

oh yeah man. I was just explaining Glycogen in terms of muslce building, and how simple carbs will give an immediate boost to Glycogen levels.