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 Training Discussion Board
 Muscle Soreness
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| Author | Topic: Muscle Soreness | ||
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Amateur Bodybuilder 
Posts: 146 |
I know that muscle soreness isn't an indicator of whether you are gaining strength or not. But WHY is it sometimes I am sore and sometimes not? Sometimes I'll be sore for days on end, and then some weeks are like this week, where I am not sore for more than 12 hours! I workout like an animal. And I LIKE being sore because it reminds me and shows me what a good workout I had.     | ||
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Elite Bodybuilder 
Posts: 885 |
nutrition has alot to do with it. If you do not consume adequate protein and carbs postworkout, you will get much more DOMS. | ||
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Amateur Bodybuilder
Posts: 71 |
I believe that if you perform the negative part of the exercise with a slower tempo it can cause greater muscle damage thus resulting in DOMS. Also by not stretching before and after the workout. | ||
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Cool Novice 
Posts: 46 |
nobody really has an answer for this...i beleive that it has to w/ your muscles "adapting" to the overload.like you said,you trained like animal right?which means the intensity was high...as long as your poundages increase,you're definetelly moving in the right direction,sore or not.nutrition plays a role in this as well as far as i'm concerned. ------------------ | ||
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Amateur Bodybuilder
Posts: 147 |
Muscle soreness is one of those things which we have been tought goes hand in hand with wieght lifting. I believe it is more phsychological than anything else. I know that many times if I am not in bed the next day after a workout barely able to move I feel I failed in my efforts. This of course is completely false. Any time my muscles felt unworked the next day it was usually an indicater that it was time to change the workout. What I have done is a two week heavy lifting cycle, 6-8 reps with max wieght. On the third week I take 20% of the wieght used on my max and do 12-15 reps. In fact I just finished my high rep week and I am fucking sore as shit. Try this, it worked for me. LOL | ||
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Cool Novice
Posts: 46 |
hey punch,question!if your going for maximum intensity and overload to GROW,why do 12-15 reps...what does high rep training do for someone's physique,other than keep it conditioned and fill it up w/ lactic acid and "fatigue" it to death.never undertsood this theory of high rep training.what results have you experienced on high rep training?perhaps you can shed some light on this one for me???because for me,if you're doing 12-15 reps w/ a particular poundage,it's not INTENSE enough...you're wasting valuable time in the gym...no? ------------------ | ||
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Amateur Bodybuilder
Posts: 146 |
Punch was saying do 12-15 reps once in a while in order to switch it up. And this sounds good to me, because that is probably what I need, a switch. Next week I will try some routines that are different to what I've already been doing. I'll keep everyone posted. | ||
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Elite Bodybuilder
Posts: 1476 |
I've heard time and again that soreness is no way to judge a workout or progress, but i'll be damned if I don't feel like I haven't applied myself fully if I'm not sore as hell the following days. | ||
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Amateur Bodybuilder
Posts: 75 |
Personally, I was always sore after my body was introduced to a training stimulus that it wasn't quite adapted to. I'm not talking about a whole new exercise or anything that drastic. I've been sore if I've performed a given exercise for 10-12 reps to failure when my body was used to failing within a rep range of 6-8. Very subtle differences in your training stimulus will make you unbelievably sore. Also, muscle soreness isn't so much an indicator of workout intensity as you might think. For example, if you go totally balls-to-the-wall on back day and you are consistent about that intensity, yet your back routine remains pretty much the same, you will not feel any soreness later. Now I know that somebody's reading this going, "That's horseshit!! I killed my legs two days ago and now I can barely walk!" Well bravo, big guy, but your body was not used to that much intensity and THAT'S the stimulus change I'm talking about. The human body is amazingly adaptive and it will do anything possible to maintain homeostasis. Muscle soreness is your body's reaction an exercise stimulus it hadn't counted on having to deal with. ------------------ | ||
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Amateur Bodybuilder
Posts: 146 |
It all makes sense. I guess that is why if you didn't work out or something for a month, you would be sore as hell no matter what or how you worked out. But after a while your body will adapt. So even though soreness isn't an indication of growth, it does show that you shocked your muscles good. | ||
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Amateur Bodybuilder
Posts: 75 |
exactly ------------------ | ||
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Cool Novice
Posts: 20 |
i get sore when i do movement very slowly and concetrate on every movement. i hate when the guys in gym waisting time working out with very quick tempo. Actually u must do control slow movement and do it After that I feel always sore, cause i destroy my muscle very well | ||
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Elite Bodybuilder
Posts: 1100 |
quick tempo (with good form) is very effective in building strength and size. now if it's sloppy form, forget it. but may find that you'll be soon running in place if you do slow movements all the time in effort to "feel the muscle" just so you get sore. getting sore is mostly from lactic acid buildup not because the muscle has been torn. ------------------ | ||
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Amateur Bodybuilder
Posts: 84 |
Valdez is right, with mind muscle connection, perfect form, and explosive postive speed, slow negative, you will build some sick mucscle fibers. | ||
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Cool Novice
Posts: 20 |
valdez theproblem is when i do qucik movements i do not feel nothing. CaUSE THAT I ALWAYS DO IT SLOWLY WITH CONTROL MOVEMENTS .... | ||
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Amateur Bodybuilder
Posts: 84 |
quote: i used to be just like you, your probably lifting with your tris and lats, it takes a while for you to get perfect enough form so you can attempt faster reps. just keep doing how youve been doing it and when you get the hang of it you can try it again. BTW, my understanading concerning muscle soreness is, there are people who get sore, and theres people who dont sore. the people who get sore should always be sore after a workout, if not then there probably overtraining, or need to change the routine. | ||
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Amateur Bodybuilder
Posts: 71 |
DOMS is not caused by lactic acid in the muscle. Lactic acid is a by product of the burning of sugars for energy during exercise. Within an hour after exercise, most lactic acid produced in the muscle is removed and degraded back to pyruvate. | ||
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Amateur Bodybuilder
Posts: 146 |
I've also heard that muscle soreness is from lactic acid buildup. What's it from then? | ||
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Elite Bodybuilder
Posts: 1476 |
Lactic acid is the burn you feel during the workout. | ||
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Pro Bodybuilder 
Posts: 373 |
As far as changing reps, hows this sound: I'm going to 10-12 sets of 4 reps of 60% of my 1 rep max using max effort while maintaining perfect form. ------------------ | ||
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Amateur Bodybuilder
Posts: 147 |
Im hearing a lot of good legitimate replies, but the bottom line is that you have to find your own groove. For me, like I stated earlier, I mix in a high rep week for no other reason than to shock my muscles. Keep in mind extending the length of each set(higher reps) requires stamina. This stamina is not a major factor in short bursts of strength as is the case with low reps. An increase in stamina WILL translate to more energy when you go back to your lower rep, higher wieght workouts. I have for example increased my dumbell shoulder presses from 10 reps with the 85's to 8 reps with the 90's in 4 weeks. To me this is steady progress which is what Im looking for. Hope this helps!!! | ||
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Cool Novice
Posts: 16 |
Lactic acid is what stops you from doing more reps it does not cause the sorness. The pain is from the physical damage you do to your muscle fibers, which stimulates them to grow back bigger/stronger. IMHO you want to strive for maximum sorness in every workout as this process of painful destruction and regrowth is what makes your muscles bigger and stronger. No pain no gain. | ||
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Amateur Bodybuilder
Posts: 146 |
I was mostly talking about post workout soreness. Like the next day. It's been said time and time again that soreness isn't an indicator of growth and I think that is correct. Since I posted this, and looking back on my own history, I am usually sore when I don't stretch and warm up enough before working out. If I jump right into a workout, then I will get sore. If I stretch and pyramid the weight up, I get good pumps but I am not as sore the next few days. This is what I've been noticing. |
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posted January 10, 2001 09:14 PM