Muscle Soreness

LoudHoward · 07-06-2005, 04:13 PM

A short while back, I posed a question regarding my training in this thread:

Strength to Hypertrophy Training

I was told that muscle soreness had nothing to do with how good a workout is. I don't quite understand or agree with that. I always thought that if I had trouble walking the day after squats that I was doing the right thing. I always work myself to the point that I feel very sore the next day. Is this the right thing to do? I was under the impression that the muscle would continue to grow )if only by a very small amount) for the entire time that it was sore.

Please help me out here, I'm not quite sure what to think with regards to muscle soreness. Should I work that type of pain into my muscles, or should I train more often?

I stand to be corrected on anything I say here.

pumpingiron · 07-06-2005, 04:32 PM

I will post the answer tomorrow... don't have time to find the information. Be ready :)

GoingBiG · 07-06-2005, 05:41 PM

Muscle soreness isn't the same thing as muscle growth... The quick explaination is to try doing 500 DB curls with 2 kgs and see if you get sore, do you think you'll grow by that?

Now of to bed...

philosopher · 07-06-2005, 05:54 PM

its more a mental thing than physical. you think if you have muscle soreness you will grow. but it has nothing to do with youre muscle growth.

Ironslave · 07-06-2005, 08:02 PM

I wouldnt say it has nothing to do with growth, but its by no means is it the sole deciding factor. DOMS after a workout is most likey beneficial.

StayBig · 07-06-2005, 08:58 PM

HDogg, What the hell is DOMS??^^ Just Curious?^^

As for soreness, it doesn't matter if your sore or not. However, if your blasting your quads with 10 supersets each workout sesion, that's OVERTRAINING, I'm sure you know the common side effects of overtraining, muscle loss, loss of hunger, loss of immunity and so on. It's counterproductive.

Try to stay under 12 reps when working out. Don't go all out intensity with drop sets and supersets. They're good for when your having trouble with a certain muscle. They are just too taxing on your cns (central nervous system.)

I've been where you are now. I would do 1 hour just for quads and it would consist of Squats supersetted with leg extensions for 6 sets, followed by lunges supersetted with leg curls for 5 sets. Then would come stiff legged deadlifts for 3 sets, all being dropsets with a total of 3 drops for each set. Finally I would Do a 70 Rep dropset on my quads with leg extensions. The next morning my legs couldn't move. I was sore as **** and I was overtrained.

Try taking some extra vitamin C, Calcium, Magnesium and Zinc. It will help just a little bit.

Finally, what makes the muscle grow is to stick in certain rep ranges. Going past 15 reps will activate endurance muscle fibers, giving you no added benefit as a bodybuilder. Hi Reps do not create more definition, a low bodyfat with a presence of muscle is what shows definition. If you are feeling sore or not it doesn't matter as long as you stick to the right rep ranges.

1-5 Reps Mostly for strength gains, Minor for Size gains

5-10 Reps Mostly for size gains, Minor for strength gains

12 Reps + Endurance

Hope it helps. Good luck Bud

Ironslave · 07-06-2005, 09:51 PM

Quote:

Originally Posted by StayBig

HDogg, What the hell is DOMS??^^ Just Curious?^^

DOMS= Delayed Onset Muscle Soreness

Quote:

As for soreness, it doesn't matter if your sore or not. However, if your blasting your quads with 10 supersets each workout sesion, that's OVERTRAINING, I'm sure you know the common side effects of overtraining, muscle loss, loss of hunger, loss of immunity and so on. It's counterproductive. Try to stay under 12 reps when working out. Don't go all out intensity with drop sets and supersets. They're good for when your having trouble with a certain muscle. They are just too taxing on your cns (central nervous system.)

No its not with planned training, periodized workouts, tapering etc. and it is not overly taxing on your CNS.

Quote:

I've been where you are now. I would do 1 hour just for quads and it would consist of Squats supersetted with leg extensions for 6 sets, followed by lunges supersetted with leg curls for 5 sets. Then would come stiff legged deadlifts for 3 sets, all being dropsets with a total of 3 drops for each set. Finally I would Do a 70 Rep dropset on my quads with leg extensions. The next morning my legs couldn't move. I was sore as **** and I was overtrained.

sounds like a badass workout to me

Quote:

Finally, what makes the muscle grow is to stick in certain rep ranges. Going past 15 reps will activate endurance muscle fibers, giving you no added benefit as a bodybuilder.

Thats an oversimplification, there are definately benefits of going beyond 15 reps.

jumk · 07-06-2005, 11:33 PM

If I hit you in the arm with a hammer you would bs sore as ****- but your arm wouldnt grow an inch.

That is a bit oversimplified but that gives you the main picture.

Void · 07-07-2005, 12:43 AM

I dont think its related to growth at all....I can make my chest sore by doing realllyy wide db flys and stretching the **** outta my chest...ill get sore..

Same with hamstrings all I have to do is some really hard stiff leg deadlifts and my hams will hurt.

I read an article about it in an ironman mag, stretching movements in particular might make u sore...doesnt mean your growing though

Blond Bomber · 07-07-2005, 05:47 AM

Quote:

Originally Posted by hdogg345

DOMS= Delayed Onset Muscle Soreness

No its not with planned training, periodized workouts, tapering etc. and it is not overly taxing on your CNS.

sounds like a badass workout to me

Thats an oversimplification, there are definately benefits of going beyond 15 reps.

RESPECT!

thedon · 07-08-2005, 11:30 PM

muscle soreness is due to the build up of lactic acids in your muscle during a workout...lactic acid is carried in the blood and is left in your muscles. it builds up more if you sit around for a long time in between sets......the best thing to prevent muscle soreness is going into the steamroom(if your gym has one) after your workout. lactic acids are released by sweating

Ironslave · 07-09-2005, 06:00 AM

Quote:

Originally Posted by thedon

muscle soreness is due to the build up of lactic acids in your muscle during a workout...lactic acid is carried in the blood and is left in your muscles. it builds up more if you sit around for a long time in between sets......the best thing to prevent muscle soreness is going into the steamroom(if your gym has one) after your workout. lactic acids are released by sweating

No, it is not from lactic acid

Brades_86 · 07-09-2005, 08:46 AM

Don my friend that is a fanciful story.