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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.
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