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2004/03/10, 11:11 PM
I hate when I can't back up a belief.. I need to a.)verify and b.)understand, so I can c.)defend!
It's been my belief that an effective workout hurts.. I've come to value that soreness over the next 2-3 days because it tells me I'm maximizing my efforts. What I don't fully understand is why it hurts, and what impacts how much it hurts.. do you 'professional' lifters also feel the burn every time, or does that go away with experience and gains?
My husband tells me it's the lactic buildup (which I think is true), and some people experience that more than others (don't know).. and just cuz a person isn't sore, he's still building muscle (doubt this without good reason). He is never sore after we leave the gym, just hot and tired.. I am PERPETUALLY sore, and constantly hear that I must be either doing something wrong, or going too long between working a muscle group (once a week), or am just a big baby.
In response, I tell him he's a sissy and not working very hard if he can fly up and down the stairs the day after a leg workout. Then, I stick out my tongue and use the handrail to get down the stairs.
If I'm wrong I'm wrong, but can someone fill me in on the how and why-fors?
Thanks bunches!!
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2004/03/11, 08:25 AM
This is interesting because, I used to think the same thing. I should push myself till it hurts and Im sore.
But...
After working out intensively for the last four months now I have noticed I don't get sore very often anymore. And when I do get sore it is not as bad as when I started all this. I've been told its because my body is 1 used to the work and 2 because muscles have grown.
I guess that is a good question, should I still be getting sore? Am I working myself properly if Im not getting sore. I know I am definitely pushing myself still, everyday. OR maybe I don't get sore because I do work something every day.
I second the post...Good question!
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It is no fun to be normal!!!
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2004/03/11, 08:39 AM
Ok the latic acid build up creates DOMS which stands for Delayed Onset Muscle Soreness. It can come on the next day or 2 days after a workout. I usualy do feel it for like back chest shoulder legs triceps. I hardly ever feel it in my biceps. Does the lack of this soreness mean you have not worked out hard enough? Can someone get this and others do not. this frist question is no it is not a indicator that your work out was good if you have it and bad if not. ANd yes others (mostly beginners) get more than some. So you are right and so is your husband.
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/03/11, 08:45 AM
datdanigirl -
Immediate soreness is due to lactic acid buildup - it is a waste product from energy production in the muscles. As you increase your fitness level your lactic acid threshold increases and you don't get as sore as easily.
Delayed Onset Muscle Soreness is what you are experiencing - That means you have torn down the muscles and they need to rebuild.
How often you work a muscle group depends on how long and consistently you have been lifting.
With my clients I use a general progression (their programs are tailored within the general progression) -
Total body, twice a week for a month and a half, then total body three times a week for about a month.
Then we will phase to an upper body/lower body split - usually they workout 3 times a week - so they will hit upper twice one week/lower once and lower twice/upper once the next week. This is a good routine for 5-6 weeks, maybe longer.
Splitting out further than that is more advanced and usually means you are trying to gain mass. or work in more detail.
It sounds like either you are doing a program that is too advanced, you should be sore, but not immobilized by every workout, or maybe you are just really efficient at recruiting and tearing down your muscle fibers.
I get sore after most workouts - whenever i go heavy, I definitely get sore, but I cycle in lighter days each week. try picking one or two workouts each wek to go really heavy and the rest moderate weight, then alternate each week which bodypart gets slaughtered. That way you will recover better and probably see better results.
i will look up some of the factual stuff on this and come back later with it, okay?
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/03/11, 11:18 AM
Lactic acid is quickly converted to lactate and that is what gives you the burn feeling during and upto 2 hours post workout. DOMS is caused by micro tears in the muscle fiber. That is the basis behind muscle growth. You tear, you heal, you get stronger. Delayed Onset Muscle Soreness peaks at 48 hours. It is a great idea to ice after a workout for those 1st 48 hours to help reduce the amount of intramuscular swelling and thus reduce the amount of discomfort. But, yes an effective workout will cause some sort of discomfort whether it is low or hi.
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2004/03/11, 12:39 PM
Thanks for all the input so far.. very interesting.
Amy, your program is nearly spot-on to the progression I followed when I returned to lifting last fall. Back when I hit the 3-0 I started visiting the office gym daily at lunch (fully equipped, personal training, etc).. did well for about 2 yrs then had some major surgery that threw me into a physical tailspin bla blah year off muscle to fat bla blah..
Anyway I started last Sept. doing total body 2-3 times a week for 2 months, then upper and lower for another 2 months. Jan I moved to a 3-day-a-week split: chest/tri, legs/glutes, back/bi, with abs and hiit several days as well.
I always go failure plus 2, set my weights so I can do about 15, then 12, then 10 reps. Usually I do 3 supersets that pretty closely meet my ft regimen for that muscle group. And I ALWAYS feel sore, somewhat right after, good burn the next day, second it peaks and fades that night. it's not immobilizing, heck I kind of like it, I walk the dog and loosen it up - sort of, life affirming!
Gatormade, your explanation is what I was seeking to confirm. Our specific point of contention is whether the tearing and rebuilding (gain) is a cause of pain, and whether you can build mass (starting from about .. scratch), WITHOUT experiencing DOMS.
I tend to exhaust a topic once it grabs me, I have to know EVERYTHING.. any further facts on this would be much appreciated!! :big_smile:
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