Deep Muscle Soreness And Body-Shock Fatigue

In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle. Scientists are at odds as to the exact cause of muscle soreness but most believe that it is associated with some sort of cellular micro-trauma. Direct muscle soreness is usually the type of pain and discomfort that most folks experience when they begin serious progressive resistance training program.

There are varying degrees of muscle soreness and sometime the intensity of soreness can become so severe as to be debilitating. The muscles are actually sore to the touch. I have self-induced this type of soreness to every degree on every muscle ? once, as a 14-year old novice, I found a 10-pound solid dumbbell and proceeded to do 50-repetitions in the one-arm curl for each arm every hour on the hour for 10-straight hours. It seemed like a cool idea to my young and dumb mind but that went out the window the next day when both arms locked up to such a degree that I could not straighten my arms. Both biceps were so traumatized that they remained involuntarily contracted for the next 36-hours. My hands were held at my face and any attempt to straighten my arms resulted in excruciating pain. I had to ride it out until the biceps relaxed. This was an extreme example of muscle fatigue but extremely illustrative of this 1st type of muscle soreness/fatigue.

The second type of muscular fatigue is what I would describe as overall fatigue, I call it body shock. The body is a holistic unit and hard intense training done for long time periods has a cumulative effect. After a while a uniform sense of overall fatigue is experienced manifested by an overwhelming sensation of tiredness. This tiredness envelops the whole body. When in the throes of body shock it seems as if you are moving through water. In my experience this type of fatigue is a direct result of an accumulation of intense workouts. Fatigue and soreness come with the territory and if you never experience either version, likely you'll not make any significant physical progress.

In my experience, if I don't feel some degree of muscle soreness in the target muscle after a workout I become suspect that I didn't work hard enough or the exercise I selected was technically deficient and spread the muscular effect over too wide an area. In this respect I use controlled soreness (no too much, not too little) as a workout report card. When it comes to body-shock fatigue, to my way of thinking a much more serious type of fatigue, I will cut back on my training and kick up my calories, particularly my protein intake. When body-shock descends training through it is a bad idea: first, training poundage plummets (so what's the point?) and secondly there is a very real danger of fatigue-induced injury.

If you experience severe muscular soreness of the 1st type, avoid training that particular body part until the soreness reduces to tolerable levels. If body-shock envelops you cease and desist progressive resistance training and kick up the food intake. I have found that light to moderate cardio actually helps to dissipate muscle soreness. Accelerating circulation within a sore muscle stimulates recovery, assuming the resistance used is light, easy and not taxing. Use your common sense and be aware that even purposeful primitives paid heed to fatigue.

Marty Gallagher is a former fitness chat columnist for washingtonpost.com. He is also a former world champion powerlifting coach. Marty has written for publications such as Muscle Media, Muscle & Fitness, and Powerlifting USA. His website, http://www.martygallagher.com, assimilates years of accumulated knowledge from the athletic elite and makes them accessible to the common person. The "Purposeful Primitive" way has been proven effective time after time after time for weight loss, building muscle, increasing strength, and improving health.

---

The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain

There are many causes of back pain. Injury, illness, herniated... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

How to Build a Bigger and Better Chest

Creating a larger more powerful chest is difficult but if... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Outer Triceps Workout

The outer triceps is an awesome muscle. It sticks out... Read More

Comeback Bench Program

For those who are not familiar with my name, I... Read More

Increase Your Training Intensity - Partial Repetitions

You can only build muscle tissue if you can generate... Read More

Exercise The Right Way - One-Arm Dumbbell Rows

Other articles in this series looked at a number of... Read More

What Causes Muscle Growth?

In order for muscles to grow, three things are required:... Read More

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

Before and After Photos in Fitness Magazines

Some supplement companies will go to any lengths to prove... Read More

Exercise The Right Way - The Flat Dumbbell Fly

Other articles in this series looked at a number of... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate... Read More

Pipes, Guns, Bazookas - Killer Biceps

Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More

Maximize The Windows of Opportunity For Explosive Muscle Growth

You have two main windows of opportunity when your training.... Read More

Exercise The Right Way - The Leg Press

Other articles in this series looked at a number of... Read More

Are You Over Training in the Gym?

Every set was taken to positive failure, with three or... Read More

Exercise The Right Way - The Deadlift

Other articles in this series looked at a number of... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Can Growth Hormone Boosters Enhance Muscle Growth?

Many experts feel that supplementation with growth hormones offers exciting... Read More

Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals

Lets discuss Muscle and Fitness -- The Second Key To... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

Exercise The Right Way - Dumbbell Lunges

Other articles in this series looked at a number of... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that... Read More

5 Diet Fitness Tips You Can Use Today

Are you ready to live a more powerful life by... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Strength Training Strategies that Actually Work

Over the years there has been a surge of different... Read More

Build More Muscle Mass And Strength Without Supplements

Who should use this method to build muscle quickly?If you're... Read More