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Training Sore Muscles
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Should You Train When Still Sore?
If you lift weights then you'll be very familiar with the well-publicized slogan "no pain - no gain". This basic understanding of what makes you stronger is now emblazoned across every spaghetti strapped training vest found in gyms all over the world.
Despite the bravado that goes along with "no pain, no gain" it can easily be misinterpreted by most people who get into weight training. A well-known coach that specializes in strength and conditioning called Fabrizio Gargiulo explains that during any athletic season the athlete needs to be able to listen to his/her body, when everything aches then your body needs rest time to repair.
Overloading your muscles means you're causing damage on a cellular level. Repairing this damage hurts, but it'll also make you bigger and stronger. If you train with weights then you need to know that to get your muscles to fully recuperate from a workout takes from 18 to 36 hours, in extreme cases it can take 72 hours to fully repair.
DOMS (delayed onset muscle soreness) needs to be respected in you want to build strength and muscle. Rest and recuperation after any intense workout is paramount when taken together with the required post workout protein shake like whey powder to some other effective protein source to help speed up that repair.
The problem of over-training is very real and keen bodybuilders who go back to the squat rack before they've fully recovered from the previous workout only damages the muscle farther, potentially causing long-term damage. You need to listen to your own body; too much pain means no gains.
Strength coaches will explain that the best results come from training with variety. If you can cycle the different body-parts that you train your body it gets time to adapt and repair continuously. A simple system like training your legs and shoulders on one day, chest and back on another day and arms and cardio on another day is a way to spread the load so that you're training one body-part at a time.
If you're the type that prefers to train your whole body when you train then all you need to ensure is that you mix up your movements that you do and never fall into the trap of doing the same movement with the same weight week after week.
When your objective is only limited to replicating the same movement that has caused your soreness, it'll increase your chance of getting an injury. Any throbbing and sore muscle will not have the same ability to contract, putting more strain on your tendons and ligaments, potentially causing more damage.