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Being Sore the next day
- Thread starter opioxoipo
- Start date
evander1972
New member
If you work out a lot then you wont get much pain if any at all the next day or day after. IMO
string_bean00
New member
opioxoipo said:
Not true. Sometimes you get sore, sometimes you don't. Rep ranges can make a difference, as well as the order of exercises and if you switch up your routine.
super_rice
New member
not true, especially since your work capacity increases. however, i still like a bit of soreness, as then i know i haven't been slacking off.
Buddy_Christ
New member
isn't soreness a result of lactic acid building up in the muscle? damn, i could pull out my human bio stuff and read back on this if someone really wants me to. i know we covered this earlier in the semester.
super_rice
New member
lactic acid buildup is the reason for fatigue
bigp3
New member
Let me say it again for everyone here, being sore does not mean jack. It is related to lactic acid buildup in your muscle. For those of you that don't know Lactic acid starts to accumulate in the muscles once you start operating above your anaerobic threshold. Your body prefers to burn glycogen (stored carbs in the muscle) for fueling anaerobic exercises but when not enough glycogen or blood suger is readily available your muscles will burn lactate instead. This then leads to a lactic acid buildup in the muscle which translates into muscle soreness. Actually, it has been shown that high levels of lactate can be detrimental to muscular performance. So, what does this mean to you? If you are getting sore you probably are not eating enough carbs or getting enough oxygen to the muscle. Lactic acid buildup actually taxes your recovery ability and hinders you recovery time meaning that you can not work out as often. So, bottom line here is that being sore might not be a good thing when trying to be massive or strong. I have done some brutal workouts with little or no soreness. Hope this clears things up
PinkPanther
New member
Thanks bigp3!
However, I do have to agree with this statement somewhat, too. "however, i still like a bit of soreness, as then i know i haven't been slacking off." I feel like I've worked harder if my muscles are a little sore...maybe that's the wrong train of thought, but...
However, I do have to agree with this statement somewhat, too. "however, i still like a bit of soreness, as then i know i haven't been slacking off." I feel like I've worked harder if my muscles are a little sore...maybe that's the wrong train of thought, but...
Wow most of this is different than what I've read before. I agree that lactic acid is why your muscles start to feel pain during a workout and right after, but I had read that lactic acid is usually removed within a few hours after a workout and the soreness that you then feel the day or two after is from actual tiny tears in the muscle fibers. This is then what your body repairs and makes better for the next time. I've never once done a workout and not felt sore from it the following day or two. I'm rarely ever sore the third day but sometimes due the the workout and effort I still can be. I truly don't know how light or how few sets I would have to do to never feel sore from a workout. I do understand that the soreness doesn't then equal growth but I do feel that a sore muscle is a good sign that you've done the proper work and the muscle will have to rebuild in preparation for the next time.
Singleton
New member
bigp3 said:
Actually, lactic acid can be turned right back into glycogen in what's known as the Cori cycle.
And I'm not sure if lactic acid is the actual cause or soreness. Are you? Where do you get your information? I've learned that it was damage to the muscle tissue that caused soreness.
Bulldog, needsize, or anyone else?
bigp3
New member
Myofibril damage is also an accepted cause of muscle soreness. There are many varying opinions on this subjec and some scientist say that it is caused by lactic acid buildup in the muscle some say it doesn't. So, honestly who really knows I am not going to debate something I am not even sure about since I have read many different opinions on this topic. All I konw is am about 270, no small guy by any means and I move around some big weight typically training to failure and I rarely if ever experience soreness. Maybe I am some kind of genetic freak maybe my muscles are just conditioned to the training I don't know. The funny thing is if I don't do cardio for a few months riding the bike will make me sore where as heavy squats don't, so who knows. I have done some more research on this subject after posting. My knowledge on this seems to be outdated since it has been nearly ten years since I took A&P. When doing so I found that most new studies show that lactic acid may not cause muscle soreness. So, if this is the case I stand corrected, although I still have my doubts.
bigp3
New member
okay I have to admit I stand corrected here is an article for you enjoy,,,
source: Gabe Mirkin, M.D.
Your muscles should feel sore on some days after you exercise. If you go out and jog the same two miles at the same pace, day after day, you will never become faster, stronger or have greater endurance. If you stop lifting weights when your muscles start to burn, you won't feel sore on the next day and you will not become stronger. All improvement in any muscle function comes from stressing and recovering. On one day, you go out and exercise hard enough to make your muscles burn during exercise. The burning is a sign that you are damaging your muscles. On the next day, your muscles feel sore because they are damaged and need time to recover. Scientist call this DOMS, delayed onset muscle soreness.
It takes at least eight hours to feel this type of soreness. You finish a workout and feel great; then you get up the next morning and your exercised muscles feel sore. We used to think that next-day muscle soreness is caused by a buildup of lactic acid in muscles, but now we know that lactic acid has nothing to do it. Next-day muscle soreness is caused by damage to the muscle fibers themselves. Muscle biopsies taken on the day after hard exercise show bleeding and disruption of the z-band filaments that hold muscle fibers together as they slide over each other during a contraction.
Scientists can tell how much muscle damage has occurred by measuring blood levels of a muscle enzyme called CPK. CPK is normally found in muscles and is released into the bloodstream when muscles are damaged. Those exercisers who have the highest post-exercise blood levels of CPK often have the most muscle soreness. Using blood CPK levels as a measure of muscle damage, researchers have shown that people who continue to exercise when their muscles feel sore are the ones most likely to feel sore on the next day.
Many people think that cooling down by exercising at a very slow pace after exercising more vigorously, helps to prevent muscle soreness. It doesn't. Cooling down speeds up the removal of lactic acid from muscles, but a buildup of lactic acid does not cause muscle soreness, so cooling down will not help to prevent muscle soreness. Stretching does not prevent soreness either, since post-exercise soreness is not due to contracted muscle fibers.
Next-day muscle soreness should be used as a guide to training, whatever your sport. On one day, go out and exercise right up to the burn, back off when your muscles really start to burn, then pick up the pace again and exercise to the burn. Do this exercise-to-the-burn and recover until your muscles start to feel stiff, and then stop the workout. Depending on how sore your muscles feel, take the next day off or go at a very slow pace. Do not attempt to train for muscle burning again until the soreness has gone away completely. Most athletes take a very hard workout on one day, go easy for one to seven days afterward, and then take a hard workout again. World-class marathon runners run very fast only twice a week. The best weightlifters lift very heavy only once every two weeks. High jumpers jump for height only once a week. Shot putters throw for distance only once a week. Exercise training is done by stressing and recovering.
source: Gabe Mirkin, M.D.
Your muscles should feel sore on some days after you exercise. If you go out and jog the same two miles at the same pace, day after day, you will never become faster, stronger or have greater endurance. If you stop lifting weights when your muscles start to burn, you won't feel sore on the next day and you will not become stronger. All improvement in any muscle function comes from stressing and recovering. On one day, you go out and exercise hard enough to make your muscles burn during exercise. The burning is a sign that you are damaging your muscles. On the next day, your muscles feel sore because they are damaged and need time to recover. Scientist call this DOMS, delayed onset muscle soreness.
It takes at least eight hours to feel this type of soreness. You finish a workout and feel great; then you get up the next morning and your exercised muscles feel sore. We used to think that next-day muscle soreness is caused by a buildup of lactic acid in muscles, but now we know that lactic acid has nothing to do it. Next-day muscle soreness is caused by damage to the muscle fibers themselves. Muscle biopsies taken on the day after hard exercise show bleeding and disruption of the z-band filaments that hold muscle fibers together as they slide over each other during a contraction.
Scientists can tell how much muscle damage has occurred by measuring blood levels of a muscle enzyme called CPK. CPK is normally found in muscles and is released into the bloodstream when muscles are damaged. Those exercisers who have the highest post-exercise blood levels of CPK often have the most muscle soreness. Using blood CPK levels as a measure of muscle damage, researchers have shown that people who continue to exercise when their muscles feel sore are the ones most likely to feel sore on the next day.
Many people think that cooling down by exercising at a very slow pace after exercising more vigorously, helps to prevent muscle soreness. It doesn't. Cooling down speeds up the removal of lactic acid from muscles, but a buildup of lactic acid does not cause muscle soreness, so cooling down will not help to prevent muscle soreness. Stretching does not prevent soreness either, since post-exercise soreness is not due to contracted muscle fibers.
Next-day muscle soreness should be used as a guide to training, whatever your sport. On one day, go out and exercise right up to the burn, back off when your muscles really start to burn, then pick up the pace again and exercise to the burn. Do this exercise-to-the-burn and recover until your muscles start to feel stiff, and then stop the workout. Depending on how sore your muscles feel, take the next day off or go at a very slow pace. Do not attempt to train for muscle burning again until the soreness has gone away completely. Most athletes take a very hard workout on one day, go easy for one to seven days afterward, and then take a hard workout again. World-class marathon runners run very fast only twice a week. The best weightlifters lift very heavy only once every two weeks. High jumpers jump for height only once a week. Shot putters throw for distance only once a week. Exercise training is done by stressing and recovering.
