It’s been a few months since you’ve had a consistent workout routine, and you’ve decided that today’s the day you get back on the wagon and begin again.
So you hit the gym after work and decide you’re gonna crush your legs. Leg day, baby! Got to look good in those dude shorty shorts that are in style this summer.
You plow through high rep sets of squats, leg extensions, leg curls, and Bulgarian split squats, then wrap it all up with some calf raises. No chicken legs for you. No siree, Bob!
You roll out of bed the next day ready to take on the world, but find you can barely shuffle to the bathroom. Your entire lower body aches. Your butt is sore; your quads are sore; your hamstrings are sore; your groin is sore. Walking is unpleasant, so you’re reduced to sort of waddling about your routine.
The pain and stiffness is there for another couple days, and then, just as quickly as it came, it leaves.
Congratulations. You just experienced “Delayed Onset Muscle Soreness,” otherwise known as DOMS.
DOMS is a common thing for people to experience when they’re first starting to exercise. While uncomfortable, it’s certainly no threat to your health. And the good news is that the more you continue to work out, the less you’ll experience it.
Below, we walk you through this weird post-workout phenomenon and how to deal with it.
What Causes Delayed Onset Muscle Soreness?
When we lift heavy things, tiny, microscopic tears are made in our muscles. In response to that stress, our muscles build back stronger.
But if our muscles are getting torn while lifting weights, why is it that we don’t experience the full brunt of the soreness until a day or two after
The answer is that it’s not the damage to our muscles causing the soreness, but rather the repair process. And that repair process takes some time to fully kick in.
Here’s what (roughly) happens:
After you work out, your damaged muscles send out inflammatory signals to your body to kickstart the rebuilding process. Macrophages get sent to your muscles to start cleaning up the damaged tissue so your muscles can begin building back. This initial inflammatory response also sends water to your muscles which causes them to swell, making them appear to have grown after a single workout. (They haven’t really, though; here’s how long it’ll take for your muscles to actually increase in size.) Another substance called bradykinin is sent to your muscles to help with repair. It causes an increase in nerve growth factor, and nerve growth factor makes your nerve endings more sensitive. So whenever you move your already inflamed muscles, they hurt even more because the nerve endings around those muscles are hypersensitive.
One thing to note is that there’s a specific part of a movement that causes the most muscle damage and consequently the most DOMS: the eccentric.
Eccentric movements occur when a muscle is trying to shorten but is forced by an external load to lengthen. Pretty much anytime you’re lowering the weight on a lift, that’s an eccentric movement. You’re also doing eccentric movements when you run downhill.
How to Treat DOMS
DOMS can be painful, but it’s temporary and not debilitating. The pain and stiffness will peak 24-72 hours after your workout, and go away on its own in about the same span of time (in some cases, it can take up to a week to completely disappear). If it’s really bothering you, here are some things to try:
Take NSAIDs. NSAIDs like ibuprofen reduce inflammation and pain. Be sure to read our article on how NSAIDs affect your gains.Caffeine.Research suggests that caffeine consumption can help reduce DOMS.Menthol rub. Whenever I have DOMS, I like to rub in some Bengay or Tiger Balm where it’s sore. To be clear, menthol rubs don’t do anything to reduce inflammation; they just take the edge off the pain a bit. Ice baths. The research shows that ice baths don’t do much in reducing the inflammation of DOMS. Still, in my experience (and the experience of millions of other athletes), ice baths feel good when you’ve got it. It’s probably placebo, but who cares if it helps reduce the pain of DOMS?Movement. Consider this the hair of the dog treatment: Movement gave you DOMS, and movement will help alleviate it. While your legs
Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
Did you miss our previous article…
COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.
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The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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