Philip Pape 0:00

Should you train through soreness ? What is the difference between soreness versus recovery ? Will you hinder your progress if you train while you're still sore ? Find out in today's weekend Q&A bonus episode . Welcome to the Wits and Weights podcast . 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 . Let's dive right in . 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 . These questions are taken from the weekly ask Philip thread in our free Wits and Weights Facebook community . 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 . 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 . If you'd like to experience it yourself . I invite you to use the link in the show notes to join the Wits and Weights Facebook group . It's totally free and you'll quickly find out what a positive and supportive community it is . With that , let's get to today's Q&A . I'm wondering what happens if I'm still sore from a previous workout on a damn scheduled to train . I'm training three days a week , full body with dumbbells . She said not ideal , making the best of what I have in the month . That's fine , because she he's already sitting knowing that I'm I Big fan of barbells . But dumbbells are cool too . In fact , in our 21 day challenge we're doing right now , I do have a couple dumbbell workouts in there . I've been training for three months and using different methods to keep progressing increasing reps , sets , tempo , short of rest times . I'm definitely getting stronger . Recently I got my hands on some slightly heavier dumbbells , very nice . With the increase in weight I've had some muscle soreness . 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 ? How important is to consider soreness versus recovery ? 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 . 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 .

Philip Pape 2:47

So soreness can come from different things . Okay , it's not something we want to chase , right , but it can come from different things . 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 . This is likely Dom's delayed onset muscle soreness , right , the kind of soreness you don't necessarily feel the same day . You might feel it later that day or the next day , especially with the bigger muscles . So Nutrition is one . If you're in a diet , you're gonna feel more soreness than if you're not .

Philip Pape 3:28

Number two are these new movements . Are you constantly changing up your movements ? If you are , your body will experience some soreness due to the , the novelty of it . So you said you're progressing , but are you progressing with the same movements ? 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 ? And you said they just started getting sore with the heavier weight ? 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 . 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 . 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 . 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 .

Philip Pape 4:44

That's it for today's weekend Q&A bonus episode . Remember this is just a small part of the weekly ask Philip . Live Q&A in the Whits and Weights Facebook group , which you can join totally free using the link in the show notes . I invite you to join us as we improve our health and physique together . Thank you for tuning in to another episode of Whits and Weights . 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 . Until then , stay strong .