Ever wake up so sore you couldn’t even imagine working out? 🙋♀️ Been there! Who hasn’t?!
But, following a different workout structure has allowed me to almost never get sore, and build strength and muscle! It sounds magical, doesn’t it?! 😆 I mean, I’ll get that feeling like I can tell I lifted sometimes, but it’s never terrible and never limits me from performing the next days workouts to 100%.
Someone asked about my training plan when I was early in this type of training, and I said I couldn’t imagine doing speed work after one of these workouts. I didn’t think it would be runner friendly. But now having experienced it for a few months, I see I was just in that transition phase. I haven’t been running, but my legs aren’t too sore to do so if I wanted to. I think there’s just a period of time needed to adjust to training changes before making any decisions about if you feel it’s going to work for you or not.
Once you pass that period of time, you’ll likely see the beauty of full-body training. One muscle group is never fully taxed, allowing you to recover faster, and progressively overload your muscles each week (with a deload week every 4 weeks).
When I was transitioning to full-body strength training a few months ago from mostly body split training, I wasn’t sure I liked it at first. It took a little while to adjust. I kept thinking, “I am not even getting sore anymore!” When in reality, that’s how it should be. If you’re getting super sore, it’s evident you’re changing your workouts too often to really make any progress with them. So if your goals are strength or hypertrophy, it’s better to have less variance. But keeping the same basic exercises each week is important, even just 3 sets one day a week will maintain your progress of that exercise, allowing you to change your focus to other things.
I recently experienced some pretty intense soreness…guess why?! I had been substituting the lying leg curl machine (increasing the reps, decreasing sets) for Nordic ham curls in the previous months. I finally found a good setup for Nordics last week and did the 5×3’s. My hamstrings were on fire for almost a week! 😳 A week later that workout day was repeated and recovery was great! I didn’t even feel like I had done any hamstring work, when just the day prior they had taken a beating! You might experience soreness for a short time if you’re doing new-to-you exercises, but your body should adapt quickly and you should be able to progress in the following weeks.
Dani Krshka recently did an Instagram post about this very topic, and all I could do was nod and think, “Yaaaas girl! Amen!” I felt so stalled out for so long. And this programming switch I truly believe was a big part of the magic sauce in my new success (that and more food)!
She said, “If you want to look more fit, you need to add muscle. If you want to add muscle, you need to get stronger. If you want to get stronger you need to be consistent with your workouts & the exercises you’re doing [so] you can improve them little by little each week.”
So no matter your goals, be it strength gains or aesthetics, a progressive and well thought out weekly full-body plan that’s repeated for approximately 4 weeks is worth considering!
That food diary post I’ve mentioned before is coming next week…finally! So until next time friends! ❤️