or is it just me? I feel like I'm getting a muscle cramp after chest+tricep day, its worst after about 24 days and goes away on day 3.
07-18-2005, 01:18 PM #1
07-18-2005, 01:24 PM #2Originally Posted by Very_Skinny_Guy
"Delayed onset muscle soreness (DOMS) after a workout is quite common and quite annoying, particularly if you are just beginning an exercise program or changing activities. For the new exerciser who wakes up one day and goes a three mile walk, followed by push-ups and sit-ups, there is bound to be some muscle pain and soreness the next day or two. This is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. The soreness is generally at its worst within the first 2 days following the activity and subsides over the next few days."
"The feeling of pain, stiffness or discomfort in muscles that occurs a day or so after a work out is known in the scientific community as Delayed Onset Muscle Soreness Because nobody wants to go around saying that mouthful, most usually just call it “DOMS”for short. Even though DOMS has been under scientific scrutiny since the turn of the century, at the present time, the actual biological process behind it remains a mystery. What is known is that DOMS is a complex process, and every piece of the puzzle uncovered, makes it all the more mysterious.
Many theories exist to explain the occurrence of DOMS. Some of the more plausible of theories include:
The torn tissue theory, which states that microscopic tears in the muscles themselves are the cause of DOMS.
The connective tissue theory advocates that damage to the connective tissue attached to muscle is the cause of DOMS.
The Inflammation theory states that the pain felt during DOMS is simply a by-product of our bodies attempt to fix the damage that has been caused by a workout.
While each of these theories, and others which I have not discussed, do explain some of the aspects of DOMS, none of them can explain the entire process. The following is a quick run down of what we do know about DOMS.
1. The pain of DOMS is said to occur within the first 24 to 48 hours following exercise. Peak intensity of discomfort occurs somewhere between 24 to 72 hours following exercise. The soreness usually subsides within 7 to 10 days after the initial damage has occurred.
2. Of the three types of muscle in our bodies, cardiac(heart muscle), smooth (which lines our blood vessels) and skeletal (which is attached to our skeletons, for example, you’re biceps muscle) , DOMS effects only skeletal muscle. Whats more, DOMS can occur in any skeletal muscle in the body and can occur regardless of the persons fitness level.
3. DOMS is not caused by lactic acid in the muscle. Lactic acid is a by product of burning sugars for energy duiring intense physical exercise. Within an hour after exercise, most, if not all, of the lactic acid produced in the muscles is removed and degraded. This misconception of lactic acid and DOMS probably got started by that fact that lactic acid is in fact produced in the muscles during intense exercise and does cause muscles to fatigue. The key point to remember is that muscle fatigue and DOMS are two different processes and just because they sometimes seem to go hand in hand, they are not related in any way.
4. DOMS does not result in any long term damage to muscle. This makes sense; if it did, we would expect to see great declines in the abilities of professional athletes during the course of their careers.
5. Studies have shown that the vast majority of damage associated with DOMS is attributed to eccentric muscle contractions, in which the muscle fibers are lengthened as force is applied to them. Eccentric muscle contractions occur, for example, when you run downhill, or as you are lower a weight (such as during a squat or an arm curl). -- by Joseph Patrick Cannon, MS, CSCS, NSCA-CPT"
07-18-2005, 01:54 PM #3
Once again a good post by Dominik.
My chest is nornally sore 2-3 days after workout, my legs usually are sore 3-4 days. My back stays sore for about 2 days, my biceps heal quickly but triceps take a good 2 days.
Lifter,"Absorb what is useful, reject what is useless." Bruce Lee
"The pain of bodybuilding is inevitable, but whether you suffer or not is entirely up to you."
07-18-2005, 02:12 PM #4
- Join Date: Mar 2004
- Location: New York, United States
- Age: 36
- Posts: 29,282
- Rep Power: 57896
It happens to me all the time when I push myself hard. It is just something you need to get used when you bodybuild. What really helps though is stretching well after exercise, resting, and maintaining a healthy diet. However, it is still a reality for all bodybuilders to face."I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street." - Arnold Schwarzenegger
07-18-2005, 04:37 PM #5
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 48
- Posts: 1,042
- Rep Power: 359
Back-2 days top
Triceps- 2-3 days
Legs- 3 days
Shoulders- almost never from direct, sometimes from benching.
Traps- 1 day
Bi's- almost never, sometimes after a great many sets of chins.
Calves- the wierdest, sometimes never, sometimes for 2-3 days.
Forearms/wrist- sometimes for mabye a day
Chest- 1 dayI'm back training (as of Nov 2014) after taking several years off. Looking to be a leaner, harder, ripped version of myself and look better in my mid to late 40’s than any other time of my life.
07-18-2005, 06:05 PM #6
07-18-2005, 07:25 PM #7Originally Posted by _Lifter4Life_
07-18-2005, 08:12 PM #8
It's something that has never left me for reasons unknown. Today was back day and sure as the sun is going to rise tomorrow my back will be sore for at least the next 4 days.Stats as of 8/16/05:
Calves: 15 1/2"
That's all I've got, I'll measure the rest later.
07-18-2005, 08:13 PM #9
07-18-2005, 09:33 PM #10
07-18-2005, 11:02 PM #11
i've been working out consistently for 4 1/2 years and i still get sore for a looooong time after i workout. There is really no way I could play sports because something is sore ALL the time. I stay sore so long that i only workout 3 times a week. I have to do tris with chest because there is no way i could have 3 pressing days - chest/shoulders/tris, so i have to do chest and tris then 4 days later i do shoulders. It sucks!
07-19-2005, 07:51 AM #12
07-19-2005, 08:16 AM #13Originally Posted by Very_Skinny_Guy
Anyway, if you'd be happy lifting the same weight for the rest of your life then chances are it'll be a comfortable ride from here on out. For those who are obsessed with growth they've accepted the "no pain, no gain" reality of it.
07-19-2005, 08:22 AM #14
07-19-2005, 08:34 AM #15Originally Posted by _Lifter4Life_
Muscles will still get sore once they've adapted, but in my experience it's more of a lactic acid related soreness, general cramping, etc, usually through endurance work (which once again is another level they have to adapt to), but not the delayed soreness that is DOMS. I can go to the gym and train at 50% intensity 6 days a week and not be sore. After all, I can do 100 pushups x 3 every day and not feel a thing. Stack a few plates on my back and turn it into a high intensity exercise where I'm pushing my limits and that changes.
07-19-2005, 08:42 AM #16Originally Posted by Very_Skinny_Guy
We workout to get strong but were in constant soreness so we cant even use the strenght. I drive a forklift and there was one day i had it so bad i had to have someone help me get a new propane tank on the back cause i couldnt lift it. Because i do something to make me stronger im weaker.....It's a transformation bitches!
07-19-2005, 08:54 AM #17Originally Posted by shadownynja
Look, you're already conceding defeat by thinking weak instead of week! Stay positive. Every day for the first couple of months I used to come home from the gym, fall onto my bed face first and fall asleep. No post workout shake, no stretching, and no logging onto bodybuilding forums, that's for sure. Nope, I just crashed. Total fatigue. I'd wake up and every muscle would ache. Muscles I didn't even know existed. I sure couldn't see them if they did! 6'1", 150lbs.
My inspiration? Arnold's book. He just put everything into a language that made me feel weak if I gave up. I didn't want to fail. And while I did overtrain for most of the first 18 months, looking back I have no regrets. It was all worth it. And even today where I look like someone who works out, I still get sore after almost every workout despite shoveling down plenty of food and protein and resting 3 days a week. Is the pain worth it? For me, definitely. Bring it on!
07-19-2005, 09:02 AM #18Originally Posted by _Dominik_It's a transformation bitches!
07-19-2005, 09:14 AM #19
07-19-2005, 09:17 AM #20Originally Posted by shadownynja
re: Arnold's book, it's his encyclopedia on bodybuilding. If you search for bodybuilding on Amazon, it'll probably be the first book listed. A lot of experts will argue it's filled with outdated information but to this day, having read a lot of scientific stuff on strength training, I still think it makes a good guide when you're starting out, provided you accept the fact all those guys back then, like today's pro bodybuilders, were taking steroids to train 6 days a week morning and night so the advanced workouts he recommends should be put into that context. For sheer motivational value alone, I don't think I could have had a better start.
05-17-2014, 02:00 PM #21