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Weekend Q&A: Will Training Through Soreness Hinder Gains or Muscle Recovery? · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Should you train through soreness?
• 0:02
  Philip Pape: What is the difference between soreness versus recovery?
• 0:05
  Philip Pape: Will you hinder your progress if you train while you're still sore?
• 0:09
  Philip Pape: Find out in today's weekend Q&A bonus episode.
• 0:13
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:18
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition will uncover science-backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:40
  Philip Pape: Let's dive right in.
• 0:41
  Philip Pape: Hello and welcome to the special weekend Q&A edition of the Wits and Weights podcast, where we supercharge your Saturdays and Sundays with an answer to one burning question so you can put it into action this weekend.
• 0:58
  Philip Pape: These questions are taken from the weekly ask Philip thread in our free Wits and Weights Facebook community.
• 1:04
  Philip Pape: If you're feeling overwhelmed by the endless amount of information and, let's be honest, miss information online and just Want a straight-up answer without the jargon, that's what this free service is for.
• 1:17
  Philip Pape: With the weekly ask Philip thread, you can post a specific question relevant to your unique Individual situation that week and have it answered live by me on Friday.
• 1:28
  Philip Pape: If you'd like to experience it yourself.
• 1:29
  Philip Pape: I invite you to use the link in the show notes to join the Wits and Weights Facebook group.
• 1:34
  Philip Pape: It's totally free and you'll quickly find out what a positive and supportive community it is.
• 1:39
  Philip Pape: With that, let's get to today's Q&A.
• 1:42
  Philip Pape: I'm wondering what happens if I'm still sore from a previous workout on a damn scheduled to train.
• 1:48
  Philip Pape: I'm training three days a week, full body with dumbbells.
• 1:52
  Philip Pape: She said not ideal, making the best of what I have in the month.
• 1:54
  Philip Pape: That's fine, because she he's already sitting knowing that I'm I Big fan of barbells.
• 1:59
  Philip Pape: But dumbbells are cool too.
• 2:00
  Philip Pape: In fact, in our 21 day challenge we're doing right now, I do have a couple dumbbell workouts in there.
• 2:05
  Philip Pape: I've been training for three months and using different methods to keep progressing increasing reps, sets, tempo, short of rest times.
• 2:11
  Philip Pape: I'm definitely getting stronger.
• 2:12
  Philip Pape: Recently I got my hands on some slightly heavier dumbbells, very nice.
• 2:15
  Philip Pape: With the increase in weight I've had some muscle soreness.
• 2:18
  Philip Pape: My question is if I trained on Monday and I'm still experiencing soreness on Wednesday, do I just train anyway, or should I wait another day to let my muscles recover?
• 2:27
  Philip Pape: How important is to consider soreness versus recovery?
• 2:30
  Philip Pape: Will I hinder progress if I train while still sore I'm not talking major, can't move properly Pain, but more like an oh yeah, I feel that alright.
• 2:38
  Philip Pape: So since you said it's not pain, it's not injury, my general advice is 99.9 percent of the time, train, train through the soreness A lot of times.
• 2:47
  Philip Pape: So soreness can come from different things.
• 2:49
  Philip Pape: Okay, it's not something we want to chase, right, but it can come from different things.
• 2:53
  Philip Pape: One is if, if you're in a diet, right, if you don't have a lot of energy coming in, or if you're training fasted, this is a sign of recovery, of a lack of recovery, let's say, or a it takes longer to recover and that tells you that the nutrition coming in isn't sufficient to help rebuild and recover on a fast basis, and so the soreness persists.
• 3:13
  Philip Pape: This is likely Dom's delayed onset muscle soreness, right, the kind of soreness you don't necessarily feel the same day.
• 3:19
  Philip Pape: You might feel it later that day or the next day, especially with the bigger muscles.
• 3:22
  Philip Pape: So Nutrition is one.
• 3:25
  Philip Pape: If you're in a diet, you're gonna feel more soreness than if you're not.
• 3:28
  Philip Pape: Number two are these new movements.
• 3:30
  Philip Pape: Are you constantly changing up your movements?
• 3:32
  Philip Pape: If you are, your body will experience some soreness due to the, the novelty of it.
• 3:38
  Philip Pape: So you said you're progressing, but are you progressing with the same movements?
• 3:42
  Philip Pape: Are you kind of varying them around, like doing a flat bench, then an inclined bench, then a decline bench, right, things like that if they are the same?
• 3:50
  Philip Pape: And you said they just started getting sore with the heavier weight?
• 3:53
  Philip Pape: Huh, that's that might be a good sign, right, because you're probably working in a higher rep range, given that it's dumbbells, so you're gonna experience a little more of that, the, the fatigue and the I guess the Tearing to it's not a big part of it, but that the muscle tearing, especially depending on what type of movements you're doing.
• 4:12
  Philip Pape: Like if you're doing a lot of goblet squats, right, where there's a many reps on the eccentric, the going down phase, that could definitely cause soreness and it just is what it is, and you go in the next day and you work out, or the next session you work out.
• 4:26
  Philip Pape: If it prevents you from getting anywhere close to the performance you did last time, then, yeah, maybe you didn't have enough time off, but a lot of people use it as an excuse.
• 4:35
  Philip Pape: So I'm giving you the non excuse to go train and don't worry about it If it doesn't feel painful or doesn't feel like it's caused by injury.
• 4:44
  Philip Pape: That's it for today's weekend Q&A bonus episode.
• 4:47
  Philip Pape: Remember this is just a small part of the weekly ask Philip.
• 4:51
  Philip Pape: Live Q&A in the Whits and Weights Facebook group, which you can join totally free using the link in the show notes.
• 4:58
  Philip Pape: I invite you to join us as we improve our health and physique together.
• 5:02
  Philip Pape: Thank you for tuning in to another episode of Whits and Weights.
• 5:09
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up there with sore weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now To catch the next episode.
• 5:23
  Philip Pape: Until then, stay strong.