You exercised on Monday. You are really feeling the soreness on Wednesday. Typical. You are normal.
You exercised on Monday. You have been feeling sore all week until Friday. Typical. You are normal. You did too much.
You exercised on Monday. It is Monday again, and you cannot move from last week's workout. Typical. Normal for those who do way too much.
When delayed onset muscle soreness sets in (DOMS), you feel it typically within 24 to 48 hours post-exercise. But, it also depends on how intense you exercised. If you have not performed exercise in a while at a certain intensity, then guess what? You are going to be sore for a longer period time. You probably hear someone say it or you may feel it often: "I did a workout, and now I cannot lift my arms...or it hurts when I go up the stairs." As long as the pain does not deter you from working out again, taper down the workout in the next session. For one, your range of motion will be a lot different or better when your soreness has time to rest.
What has happened in this case? Well, this extreme bout of soreness is an incidence of trying to include every type of workout that you can do in periodization. Remember that with periodization of your workouts, you want to train at a certain intensity (low, medium, or high), improving a certain fitness asset (power, strength, speed, agility, etc), in a certain time period (two weeks, three weeks, four weeks, etc), without injury, which is the number one thing to avoid in exercise.
Let's end this one right here: If you are going to "over-sore" yourself, then have a good massage therapist or massage appointments already lined up (see Massage Anyone, Everyone?)
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
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