The Myth:

Soreness comes from lactic acid buildup: It’s an often-quoted principle that the delayed onset muscle soreness (DOMS) you feel in the days after your workout is from lactic acid in your body. In fact, DOMS is a symptom of micro tears in the muscles that happen when you work out. Lactic acid does play a part in your workout, however, since it is the cause of that burning sensation you feel when working your muscles. It actually fuels muscles to help you work out longer, so pushing past that burning sensation will help you increase your strength and endurance.

What to do:

As a follow-up: What can you do to prevent/ alleviate muscle soreness?

Proper light cardio/ dynamic stretching as a warm-up and a proper cool-down afterwards

Apply Ice after a workout

Anti-inflammatories like ibuprofen (not really recommended if you can help it. I wish we had Ibuprofen gel available in the US…),

Massage (use a foam roller), exercise (yep!),

Moderate amounts of protein after a workout (like that found in BB’s Results & Recovery Drink.) :)

Read this article about other Strength-Training Myths. :)

THIS is why I do Chalean Extreme, P90X etc.  I can’t make this stuff up!  

withaflatstomach:

iwantskinnythighs:

But this is how I feel when I’m at weights area in the gym

Me an’ the free weights. I’m always like, “uhh, I know how to work my triceps… “

(via cirquerevolutionnaire)

I did not write this- but I liked it and when I ‘reblogged’ it I wasn’t happy that it didn’t show the whole content so I am pasting it here.  But, I didn’t delete the other post b/c it shows the original writer.

I don’t think strength training is created equal, and there are three types I do concurrently throughout my weekly routine. Warning: This is completely based on personal opinion and experience!!

1. High reps, low(er) weight.

I do these mostly during BodyPump, where one session can go up to 1000 reps.

Benefits: Muscle endurance and stamina, burns more calories and increases your heart rate, builds long, lean muscle.

Notes: This doesn’t mean the weights you use stay low forever. As I get stronger and have more stamina I definitely don’t hesitate to add weight. This is just lower than what you do when you do….

2. Low reps, more weight!

These are saved for the free weights room at the gym. I go about twice the weight I would when doing No. 1. Low reps for me = about 5, but it differs depending on muscle group.

Benefits: Building muscle (NOT “bulking” if you’re female), low speed means gaining strength and power. This is what to do to lift heavier in the future.

3. Bodyweight exercises.

What I do in P90X and Insanity, for example. Pushups, planks, pilates, yoga… sky’s the limit.

Benefits: This one is a gold mine. As most of these exercises work the entire body synergistically, you gain muscle proportionately (no top-heaviness!). You also work your core, which strengthens your back and abs. You gain balance. You burn more calories. If done with good form, these are the safest exercises and are designed just for you. 

Just my two-cents. They all help each other out, so doing all three at once really gets results much quicker, imho.

offmylazyass:

I don’t think strength training is created equal, and there are three types I do concurrently throughout my weekly routine. Warning: This is completely based on personal opinion and experience!!

1. High reps, low(er) weight.

I do these mostly during BodyPump, where one session can go up to 1000…