How do I avoid sore muscles after a workout?

I just started strength-training for the first time in a couple of years (using free weights) and about 48hrs after my biceps workout I still can’t fully extend my arms, right now I can’t bend them past 90 degrees. I streched before and after the workout and got plenty of nutrition and rest after the workout as well. I would like to avoid this problem because now I can’t work out other muscles until this heals, any suggestions on how I can avoid the soreness and speedup recovery?

Well, after not strength training for a couple of years you are obviously going to have some soreness. I honestly don’t know how you are going to avoid it. I experienced it to the level you did when I worked out once with a trainer this past summer (and I hadn’t taken an extended break from strength training). What goals do you have for strength training? Maybe you need to work with a trainer, but nail down your goals and figure out what is good and not good as far as soreness is concerned. Now for me, I don’t mind that bit of soreness (as long as it’s not pain as in injury) because it makes me feel like I actually accomplished something.

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