Muscle Pains

[dreamshaper]

This sounds like a bone-head question but I am want to get bigger arms... I have a lifting plan made up from my MMA (mixed martial arts) trainer/coach. However I am experiencing some muscle pains in my triceps. On Thursday I did my normal arm workout and it is Sunday and my triceps BURN like crazy still. I don't know what I should do because I have never lifted so much that I hurt for days afterward. I was thinking of getting some Nitric Oxide. Any thoughts or any good products to reduce the muscle pains and speed up my recovery time between my 3-day split workout (Monday, Wednesday, Friday).

[Flanker]

What are you taking post workout? Foods? Shakes? Anything?

I find I normally get pain if I havent had my post workout shake or ate somthing high in the necessary calories. A little bit of post workout pain is normal, its just your body reparing itself.

I also train MMA dude, can you post the program your trainer gave you?

[dreamshaper]

It is a 3 day split thing where you lift Monday, Wednesday, Friday (or what ever...every other day). Give me a day or so to get it typed out. It doesn't include any sparring or any BJJ work it is strictly used for my personal goal for the summer months.

I am trying to loose 20 pounds to go down from the 205 weight class to the 185 class.

I will also include my cardio that I do everyday. Once again I am not focused on any sparring or anything. I am just focused on loosing the weight and gaining more muscle and strength.

[dreamshaper]

MondayEach is 6-8 reps per set)
-Barbell Bench press
-Incline Bench Press
-Shoulder Press
-Dumbell Raises to the front
-Triceps Pushdowns (down then flex so palms are facing the floor each rep)
-Tricep Extension
-Chest Flys (I do either machine or dumbell to switch things up)

Wednesday:
-Leg Press
-Squats
-Hamstring Curls
-Leg extensions
-Seated Bent-Knee Calf Raises
-Straight Leg Calf Raises on the leg press machine

Friday:
-Seated Rows
-Lat Pulldowns (wide overhand grip)
-Bent over Rows (Underhand grip)
-Lat Pulldowns (should width underhand grip)
-Barbell Shrugs
-Barbell Bicep Curls
-Dumbbell Hammer Curls

Here is an option... You can add cardio anywhere you like. I do the cardio just at the end to build up sweat if I am lifting. If I am not lifting and just doing cardio I go hardcore. Well I hope that helps. I am thinking of lessening up on the lifting so I can drop the weight I want easier.

Any thoughts on that

[dreamshaper]

Oh and I am talking about muscle pains post workout. I don't know if there is anything that works really good to lessen the recovery time so I am not walking around walk all sore and stiff as much.

[The Legend]

too much pressing on day 1 no wonder they hurt

What do you eat? are you doing all this exercise on a calorie deficit?

take lots of fish oil to help control inflammation,

[Flanker]

Dude your triceps are either a primary or secondary target in all of your monday exerices. Maybe over working them a bit?

Seriously after a workout have a protein shake blended with a couple of bannanas in and a cup of oatmeal.

If you cant get a shake in you within 45 minutes, eat a couple of bananans and have a good sandwhich waiting for you in your bag.

[Vapor]

Follow your coach's instruction. Ask him. He is familiar with you and your training regimen.