After a hard muscle building blitz, most people begin to experience soreness in the body parts trained within 12-72 hours, lasting for as long as a week after the soreness sets in. This type of muscle soreness is called DOMS “Delayed onset muscle soreness”.
The primary cause of DOMS is the tiny tears that occur in the muscle. This is a result of high intensity exercise – especially resistance training. When you work out, you literally “tear down” muscle tissue (these are microscopic tears – not like a “torn” muscle in the medical sense).
(DOMS), was thought to be cause by lactic acid buildup in the muscles during strenuous workouts where your body’s oxygen supply is depleted. Recent research has shown this is not the case at all and has even shown that lactic acid is actually used by your muscles for fuel when oxygen supplies are depleted during a muscle building blitz.
Another common symptom of DOMS, beside the pain, is swelling in the muscles. You might notice, after workouts that cause particularly severe DOMS, that your muscles appear bigger than before. This isn’t because you’ve miraculously gained visible muscle mass in just one workout, but rather because your muscles are swelling as a response to the microscopic muscle tears.
This type of muscle building blitz is different than the burn you feel during the workout and it is different from the pain of an injury. It’s important that you develop the ability to differentiate between the “good pain” of soreness from a muscle building blitz and the “bad pain” of injury.
Unless the soreness is so extreme that it is debilitating and prevents you from participating in sports or performing routine tasks (like walking up a flight of stairs!), then next day soreness is GOOD PAIN! It is a sign that you had a good workout – that you trained hard enough to break down muscle tissue. As a result of your muscle building blitz, your reward is g bigger and stronger muscles.
DOMS will be greatest in a beginner who has never worked out before. The more your body adapts to the muscle building blitz you impose on it, the less soreness you will feel. If you continue to repeat the same workout over and over again, it will eventually cease to make you sore. Unfortunately, you will also cease to make any progress. Progressive overload is the cornerstone of getting stronger and building muscle.
This is where THE SYFIT X TRAINING SYSTEM fits in, just when the progress of normal resistance training cease, the muscle building slows down and the strength tailors off. Use the SYFIT X TRAINING SYSTEM to take your muscle building blitz to a whole new level.
Every time you “shock your body” with a new workout program such as THE SYFIT X TRAINING SYSTEM, you can expect the soreness to return. Be aware of this every time you begin a new muscle building blitz. The amount of soreness from the change of routine will be incredible.
The first part of a set when using the SYFIT X TRAINING SYSTEM where you hold the weight for a total of 36 seconds (yielding isometric holds), increase the level of muscle soreness. This portion of the repetition causes greater micro trauma to the muscle fibers than the concentric or lifting portion of the repetition, causing a more and complete muscle building blitz workout.
As a muscle building coach, I consider soreness to be an indication of a successful muscle building blitz. I also consider the complete dissipation of the soreness as a sign of full recovery.
If I feel no soreness whatsoever, I usually consider that workout as a mere maintenance session – if not a complete failure. My attitude is: I don’t train to maintain, I train to gain and the SYFIT X TRAINING SYSTEM will help you to do just that.
There is evidence which suggests that a muscle building blitz workout like the SYFIT X TRAINING SYSTEM is an important step in muscle hypertrophy.” During the days after the workout, the muscle begins to rebuild itself, provided it is allowed enough time to recover and sufficient nutrients are provided. This rebuilding process creates a “new” muscle that is bigger and stronger than before. In a nutshell, this is how the entire process of muscle growth takes place.
Methods that have been shown to minimize muscle soreness after workouts are any activities that increase blood flow to the muscles, including: massage; hot baths; low-intensity workouts; sitting in a sauna; etc.
Most importantly a good post workout drink right after a muscle building blitz workout is absolutely necessary to really start the muscle building process.
Hi my name is Symon Henry the founder and muscle building coach of sy-fit-muscle-building.com. Muscle building has been a passion of mine for over 25 years. I can still remember the very moment I picked up my first bodybuilding magazine at the age of 13. I was asked by the store owner if I was planning to buy the magazine anytime soon as I was routed to the spot for over 30 minutes looking at Bur