- You don’t understand what muscle soreness really is.
- You stack the bar with tons of weight, move it 6 inches, and claim you lifted it.
- You don’t wipe down gym equipment…
- You tell people to chillax…
- You tell people sit ups burn belly fat…
- You go as hard as you possibly can every time you step in the gym…
I appreciate the effort, but don’t. Just don’t. Especially that last one. That isn’t how it works after all.
“Serious Bro? Be ALL IN or GET OUT of my gym! That’s basically how I live my life. I work until my body is so sore I can hardly lift my arms or bend my knees. You hate it ’cause you ain’t it!”
Aha! You mentioned muscle soreness. Let me break that down for you before we go any further.
What is muscle soreness?
Working out breaks the body down. Muscle fibers are torn (micro-tears) when you exercise, after which your body adapts, repairs and grows back stronger. The repair of the muscular micro-tears provokes an inflammatory response from your body, and as a result, you are sore.
That inflammation is muscle soreness.- also called DOMS- Delayed Onset Muscle Soreness because Muscles are never sore right after a workout. It’s usually a day or two later. Hence the D-O.
It is worth noting that Muscle soreness is NOT related to lactic acid build up (a common misconception). Lactic acid (a byproduct of anaerobic energy production) is present in the muscles immediately upon completion of strenuous exercise and is mostly gone by the time muscle soreness kicks in- it can’t be the culprit. Everybody knows THAT, right?
“So what if my muscles get sore. I go balls to the wall. All in all, I’m a swoldier known for two things: snapping necks, and flexing pecs”
Let me teach you a little secret about going all out every time. It doesn’t work. When a muscle isn’t allowed adequate recovery it breaks down and, consequently, you’re injured. Then you’re giving that 110% on the couch. That reminds me:
Are you sore or are you hurt?
- Muscle soreness is diffuse. All over the worked muscles.
- Injuries are usually acute. Relegated to a specific muscle or joint.
- Muscle soreness improves with movement.
- Injury worsens with movement.
- Soreness comes a day or two later.
- Injury happens in real time. When you tear/hurt/injure something you know it.
” Two words Bro! Muhammad Ali? He said ‘I don’t count setups until they hurt.’ He was the GREATEST”.
I have to admit that’s a great quote. Firstly, He was probably 20 when he said that.
You’re not 20.
Secondly, He was a world class athlete.
What are you? A Vlogger? A bouncer? A stockbroker?
Moreover, Do you think he was working out like that before going head to head with Foreman? With Frazier? With Chuck Wepner? Or do you think he’s tapering for a few weeks before the big one.
“For your information, Bro, I’m a trainer. And what does my age matter?”
And I’m fit.
Let me give you some tips on managing muscle soreness:
How do I prevent/avoid muscle soreness?
- Schedule easy days (2-3 a week)
- Schedule rest days (1-2)
- schedule easy weeks (once a month)
- move- even when you’re sore.
- foam roll
- drink water
- eat aint-imnflammatory foods (turmeric for example)
- lymphatic massage
- wear compression gear
- Eat Lean protein
- Have a reason/goal for your hard work. What are you trying to accomplish with your 11 minute plank?
Muscle soreness IS, at any rate, proof you worked hard. You pushed past a perceived limit. Get some rest and let your body recover. Come back stronger. Read up on Progressive overload!
What’s even better is working out hard and NOT getting sore. The gym culture that celebrates muscle soreness and going 110% 110% of the time is hurting people (There are two types of Cross Fitters: those who are hurt; those who are about to be). Smart coaches and trainers build up strength with sub maximal work, pick their spots to push and don’t over do it just because it makes them feel like David Goggins.
Have a compelling reason for going all out, ’cause if you do it too often you’ll end up injured, chillaxing (God I HATE that word) on the couch.
Don’t be THAT guy (or girl).