Is it true that the more "pleasant pain" in the muscles after training, the more productive the training was?

Is it true that the more "pleasant pain" in the muscles after training, the more productive the training was?

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answers (4)

Answer 1
January, 2021

In general, about 24 hours after training, you should feel mild muscle pain. This indicates that you have received the proper load, and micro-tears have occurred in the muscles, due to which they will grow.

However, if the pain is intense and does not disappear after 48 hours, then you have overdone the load ( took too much weight on machines, did a lot of exercise, or did a lot of reps).

It is believed that in this case, muscles may not grow, and on the contrary, the process of catabolism (muscle breakdown) may be more intense, i.e. you will get the opposite effect.

Therefore, in the gym, take the weight with which you can perform 6-12 repetitions (this is work on a set of muscles), do not overload yourself. If muscle soreness does not go away for a long time, give them more time to recover and review the load.

To make it easier for the muscles to recover, you can take protein (the body often lacks protein from food), as well as BCAA amino acids. Many athletes drink BCA before or directly during training, and note that the soreness after it is much less, because amino acids prevent catabolism.

Answer 2
January, 2021

In general, about 24 hours after training, you should feel mild muscle pain. This indicates that you have received the proper load, and micro-tears have occurred in the muscles, due to which they will grow.

However, if the pain is intense and does not disappear after 48 hours, then you have overdone the load ( took too much weight on machines, did a lot of exercise, or did a lot of reps).

It is believed that in this case, muscles may not grow, and on the contrary, the process of catabolism (muscle breakdown) may be more intense, i.e. you will get the opposite effect.

Therefore, in the gym, take the weight with which you can perform 6-12 repetitions (this is work on a set of muscles), do not overload yourself. If muscle soreness does not go away for a long time, give them more time to recover and review the load.

To make it easier for the muscles to recover, you can take protein (the body often lacks protein from food), as well as BCAA amino acids. Many athletes drink BCA before or directly during training, and note that the soreness after it is much less, because amino acids prevent catabolism.

Answer 3
January, 2021

During training, muscle micro-tears occur and with serious exertion you cause yourself micro-injuries. Most often, the body reacts to these breaks with pain.

Actually, the healing of muscle fibers after such injuries provides an increase in strength and volume. There is an active release of hormones and protein synthesis, which is a building material for muscles. As a result of such recovery processes, the muscles increase their weight and volume.

Why does it hurt not immediately, but the next day or even the second?

Microinflammation is the cause of local microinflammation, which appear after some that time, usually the next day. This means that the body is actively working on the damaged area. If there are many gaps, inflammation can peak on the second day after training. There is nothing wrong with this inflammation for your health.

Do you need to endure or fight this pain?

You can be patient, glad that you did a good job in the gym, but if the pain is unbearable, you you can do various procedures: sauna, warm shower, warm (but not hot) bath with sea salt, massage. It is also recommended to warm up and cool down and stretch after training. All of these actions are aimed at improving blood flow in the muscles, which contributes to their early recovery and pain relief.

Is it possible to exercise if the pain has not yet gone?

If the muscles have not recovered, but if you continue to train them, this can have negative consequences. If the body sustains new injuries without having time to recover, this can cause a state of overtraining. This means a lack of progress in terms of weight and volume, poor health and psychological state, well, in general, you will not just waste your time, but harm your health.

Pain is a sign that you have done a good job, that the muscles have received a significant load for them. But muscle growth, development of strength, endurance depends on recovery. If you don't allow the muscles to recover, there will be no progress.

Am I doing the right thing if there is no muscle pain at all?

There is a motto in strength sports: no pain, no growth. And this is exactly the case, if, of course, you want to increase the strength and volume of muscles. If there is no pain, then usually this means that either the load on your body was weak, too familiar. And if you just want to keep in shape, then you don't need to train to exhaustion.

Answer 4
January, 2021

No.

With moderate and correctly selected loads, the amount of lactic acid produced in the human body is not very large, and it is quickly washed out by the bloodstream. Therefore, the discomfort will pass quickly and imperceptibly.

If the load during strength training is extremely high, the pain will be stronger and more prolonged. In addition, after intense tension, the muscle is in good shape, which impedes blood circulation.

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