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Muscles Question
 
# 1 : Wednesday 21-11-2012 @ 15:18
 
 
Sorry for the stereotype but a forum full of gays is bound to have someone who can answer this one, or fill me in a little better.

I was doing some exercise last Friday and it seems I "over did" it. Now I do know what a pulled muscle feels like and I doubt it was that (they usually take longer to heal anyway) but I though it was about time I asked someone about wither this sensation is a welcome or wither it's something I should take as a sign to take it easy.
I was weakened and sore for about 4 days afterwards in the muscle groups that got the worst pounding, attempting to stretch them was uncomfortable, but as the days went on it became less painful and more satisfying.

When they say "no pain, no gain" what exactly should it feel like when you say to yourself "right that's enough of that for today"? is the "pain" they're referring to the sensation of lactic acid? Because that isn't "pain" as such, it more similar to the sensation you get from stretching, only this time is trying to stop you carrying on exercising. is the "pain" they mean the 3/4 days soreness you feel afterwards(which only seems to happen if you carry on through those extra few after the Lactic acid is starting to win), or if you feel this does it mean you've gone too far?

Secondly does it matter how quickly you reach that sort of tortured grin stage where the lactic acid is winning and you need to stop?
i.e., (and this is just an example, I don't actually have weights) Is it OK to just lamp on the heaviest weight you can manage do like 8 to 16 pulls (or however many you can manage before it becomes unbearable agony)providing you don't pull a muscle? Instead of lifting say, 2/3 that amount for 32 lifts or 1/3 that amount for 64.

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# 2 : Wednesday 21-11-2012 @ 16:15
 
 
You get lactic acid build up not necessarily from overdoing it but by not releasing it via proper cooldown. It is absolutely essential to warm up properly to avoid damaging yourself and to cooldown properly to avoid the pain of lactic acid build up.

No pain no gain refers to the effort involved, it does not relate in any way to the pain you feel as a result of improper work out or overload.

When we tone essentially what we do is fatigue the muscle which sends a message that it is insufficient to handle the workload. Microscopic tearing takes place and the muscle reconstructs bigger and stronger.

So proper warm up proper cool down proper rests periods in between sets. Proper rest days in between working out the muscle groups.

To your final question NO. lol I really recommend you speak to a professional at your gym and get a proper routine and instruction. It looks like you are an eager starter and I promise getting good advice will help you reach your goal much faster. Proper technique will also help you avoid injury which can really hold you back too.

I could help you with a routine to reach your goals but without being in-situ with you I cannot teach you technique and it is essential with building and tone work that you don't fuck that up or you risk permanent injury.
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# 3 : Wednesday 21-11-2012 @ 16:38
 
 
A few days tiredness wouldn't be strange, especially if you haven't been doing much recently. If you're still feeling tired make sure your next session is a bit lighter. If you go regularly, the recovery should get quicker, especially with good sleep and food after the exercise.

Wrt weights, it depends what you want. Few and heavy helps build muscle, many and light is more for toning and endurance. If your gym has a personal trainer, you should book in a session with them an tailor things to what you want.
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# 4 : Thursday 22-11-2012 @ 00:59
 
 
When you first work a muscle after a longish break, it will be sore for a few days after. It's nothing to worry about. I think it's actuall potassium ions and not lactic acid.
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# 5 : Thursday 22-11-2012 @ 01:04
 
 
The no pain, no gain thing is just a saying. If you're lifting the correct weight, you might get to a point where you physically cannot lift it any more, but there won't be any pain.

16, 32, 64 reps is way too many. If you. An comfortably do any more than 8 you should up the weight, unless the extra weight. Abuses your form to get messed up.
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# 6 : Thursday 22-11-2012 @ 01:26
 
 
Someone said :
When you first work a muscle after a longish break, it will be sore for a few days after.

I love it when you talk dirty!
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# 7 : Thursday 22-11-2012 @ 01:57
 
 
Excellent, you each sort of answered a different aspect of what I was looking for. Thanks guys.

No pain no gain refers to the effort involved, it does not relate in any way to the pain you feel as a result of improper work out or overload.

could you define as precisely as you can, what you mean by overload. i.e., how would one know one has overloaded.

also, tbh, I'm not really an eagar starter, It's more nosiness, and I need to make sure I'm not doing something stupid while I think I'm looking after myself. Sunday Morning after the Saturday I felt like I had been covered in rocks which were keeping my arms from reaching the alarm and my legs from letting me sit up, and for the next day or two I had to sort of "plop" down in chairs because my legs and arm would give way rather then do their usual faithful job.
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# 8 : Thursday 22-11-2012 @ 02:06
 
 
Someone said :

could you define as precisely as you can, what you mean by overload. i.e., how would one know one has overloaded.

Overload is like..... You push yourself a bit past your comfort zone but not too much. Your muscles hurt because of it but you don't do too much to injure yourself, and they learn that they can do more.... that's the tiredness you feel.

Someone said :
Sunday Morning after the Saturday I felt like I had been covered in rocks which were keeping my arms from reaching the alarm and my legs from letting me sit up, and for the next day or two I had to sort of "plop" down in chairs because my legs and arm would give way rather then do their usual faithful job.

Yeah that's not necessarily a bad thing, but if you did a heavy session straight away, you'd end up injuring yourself.

Talk to a trainer in your gym - we can give you basic advice but in the end we don't know what you're looking for and so even if we give you advice that stops you injuring yourself, we may not be giving you good advice to achieve what you want.
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# 9 : Thursday 22-11-2012 @ 13:45
 
 
In resistance training it is essential to reach "failure" on each final rep in a set. Failure means when your muscle has fatigued to the point where you are incapable of doing another rep. Essentially this is what kicks off the microscopic tearing of the muscle and new cell growth.

"Fatigue" is not "Overload" Overload is too much. Overload is too much weight for you too handle and is dangerous. Confusing the two has caused many a body builder weeks of injury time.
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