|
|
| www.1001TopWords.com |
|
|
Deep Muscle Soreness And Body-Shock Fatigue
In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle. Scientists are at odds as to the exact cause of muscle soreness but most believe that it is associated with some sort of cellular micro-trauma. Direct muscle soreness is usually the type of pain and discomfort that most folks experience when they begin serious progressive resistance training program. There are varying degrees of muscle soreness and sometime the intensity of soreness can become so severe as to be debilitating. The muscles are actually sore to the touch. I have self-induced this type of soreness to every degree on every muscle ? once, as a 14-year old novice, I found a 10-pound solid dumbbell and proceeded to do 50-repetitions in the one-arm curl for each arm every hour on the hour for 10-straight hours. It seemed like a cool idea to my young and dumb mind but that went out the window the next day when both arms locked up to such a degree that I could not straighten my arms. Both biceps were so traumatized that they remained involuntarily contracted for the next 36-hours. My hands were held at my face and any attempt to straighten my arms resulted in excruciating pain. I had to ride it out until the biceps relaxed. This was an extreme example of muscle fatigue but extremely illustrative of this 1st type of muscle soreness/fatigue. The second type of muscular fatigue is what I would describe as overall fatigue, I call it body shock. The body is a holistic unit and hard intense training done for long time periods has a cumulative effect. After a while a uniform sense of overall fatigue is experienced manifested by an overwhelming sensation of tiredness. This tiredness envelops the whole body. When in the throes of body shock it seems as if you are moving through water. In my experience this type of fatigue is a direct result of an accumulation of intense workouts. Fatigue and soreness come with the territory and if you never experience either version, likely you'll not make any significant physical progress. In my experience, if I don't feel some degree of muscle soreness in the target muscle after a workout I become suspect that I didn't work hard enough or the exercise I selected was technically deficient and spread the muscular effect over too wide an area. In this respect I use controlled soreness (no too much, not too little) as a workout report card. When it comes to body-shock fatigue, to my way of thinking a much more serious type of fatigue, I will cut back on my training and kick up my calories, particularly my protein intake. When body-shock descends training through it is a bad idea: first, training poundage plummets (so what's the point?) and secondly there is a very real danger of fatigue-induced injury. If you experience severe muscular soreness of the 1st type, avoid training that particular body part until the soreness reduces to tolerable levels. If body-shock envelops you cease and desist progressive resistance training and kick up the food intake. I have found that light to moderate cardio actually helps to dissipate muscle soreness. Accelerating circulation within a sore muscle stimulates recovery, assuming the resistance used is light, easy and not taxing. Use your common sense and be aware that even purposeful primitives paid heed to fatigue. Marty Gallagher is a former fitness chat columnist for washingtonpost.com. He is also a former world champion powerlifting coach. Marty has written for publications such as Muscle Media, Muscle & Fitness, and Powerlifting USA. His website, http://www.martygallagher.com, assimilates years of accumulated knowledge from the athletic elite and makes them accessible to the common person. The "Purposeful Primitive" way has been proven effective time after time after time for weight loss, building muscle, increasing strength, and improving health.
|
|
|
|
RELATED ARTICLES
Exercise The Right Way - The Leg Curl Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. How To Get Incredible Gains If You Aren?t Getting Them Already... And... How To Get Them Fast! The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead of "copping out" at the tenth. Then your bicep muscles would be forced to work harder than normal. Much harder. As a result, they would grow and build size rapidly. Bodybuilding: Effective Ways To Handling Criticism It's important to set the way we'll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion. When we step on that stage, or conduct our daily business, whether with associates or judges, it's our relationships with these people, and their opinions and impressions that will determine our personal and bodybuilding successes and victories. Gain Weight Fast With These Ten Powerful Tips! Part -2 By the time you finish reading this you will have the basics down to eating to gain weight fast! Choosing The Right Bodybuilding Supplement Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it. Whats Your Body Type? Yep, there are more than ones body types. I'm sure you've noticed it too. The ones who, even if they eat whatever they want, never gain a pound, and others who exercise like there's no tomorrow and STILL manage to gain weight. Well that's a key thing when it comes to training your body. You have to train for your body type, or else your actions may not be doing anything good! There are 2 bodytypes: ectomorphic, mesomorphic & endomorphic. To find out what type of body you have, think back to your teen years and try to remember what your body looked like before age began rearing it's ugly head. So let's get to each body type shall we?! Bodybuilding Protein What helps make comedy also builds muscle? How to Build a Bigger and Better Chest Creating a larger more powerful chest is difficult but if you follow this easy workout you'll see results in no time. Maximize The Windows of Opportunity For Explosive Muscle Growth You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water. Deep Muscle Soreness And Body-Shock Fatigue In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle. Scientists are at odds as to the exact cause of muscle soreness but most believe that it is associated with some sort of cellular micro-trauma. Direct muscle soreness is usually the type of pain and discomfort that most folks experience when they begin serious progressive resistance training program. Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 2 Welcome to article number 2 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them. The Role Of Repetitions In Your Muscle Building Program Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye. How to Gain Weight and Build More Muscle! For many thin guys around the world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, the dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that the body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing the body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the level of certain hormones and increasing the muscle mass. Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly! This is a trick to be done on a leg curl machine. By simply changing where you grip your hands on the machine, you can increase your strength in the movement by as much as 10% instantly! NO2 Muscle Enhancing Hemodialator Whenever I go to the gym and tell a friend that I've recently started the supplement, NO2, nobody knows what I'm talking about but I even mention Creatine, and that is well known as a standard for building muscle. Two Major Training Mistakes You Must Dump Immediately! The number of myths about natural bodybuilding are too numerous to mention. For every guy who knows the principles of effective bodybuilding, there are countless others who don't. Those lacking the knowledge to train properly will argue until their strides split open or until Frankie No-Gains asks them for a spot. I don't argue anymore. I just figure they can either take it, or leave it. Exercise The Right Way - The Hammer Curl Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review At first glance, this product manual's title (Burn the Fat, Feed the Muscle) was a bit distracting. While the 300+ page manual does a good job of explaining how increased muscle strength helps lose body fat and why its more important to lose body fat versus lose weight; I wasn't sure about the content of the product manual until I read it in its entirety. The overall premise is to burn the body fat with exercise and feed the muscle with good nutrition plans. The author, Tom Venuto, is a body builder and that helps explain some of the direction of the manual. Six Minute Abs Six minutes out of your day. All you need is a level floor. Add Intensity To Your Muscle Building Workout One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.
|
| © Athifea Distribution LLC - 2013 |