Probably a stupid question, but i have to ask about muscle fatigue.

  • Posted by a hidden member.
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    Jul 16, 2008 11:55 AM GMT
    Okay like it says probably a dumb question, but whats the easiest way to reduce muscle fatigue. I mean i go into the gym and my muscles are still sore from the previous work outs ( even if it alternate days ) i know after a while it wont happen as much but its hard to work up to that point its super hard. i didnt know if there was a way to reduce it.

    I do stretch and drink plenty of water before during and after my work out.
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    Jul 16, 2008 5:35 PM GMT
    How long have you been working out for?
    Are you drinking a protein drink within 75 minutes of your workout? Or eating something chock full of protein and carbs right after your workout?
    Are you eating enough to fuel your workout before hand?

    I don't get the sore thing unless I worked out really deadly hard now, or I'm doing something I haven't done for awhile. And I miss it! That's what made me feel like I was really doing a good job.

    If you really want to avoid it, do less intense workouts, or take longer breaks between workouts. Assuming that you've just started doing weights, and that's what we're talking about, I would think that the soreness is fine for now. If it persists for another 3 weeks, there's probably something else going on, and you should see a doctor.

    I'd also suggest posting on the forums at
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    Jul 16, 2008 5:54 PM GMT
    In addition to your nutrition levels, a few other things to ask about:

    1) Are you going through a proper warm up and cool down phase? You'll want those for weight work just like you would for cardio. The warm up will help prevent you from injuring yourself while lifting, and the cool down will make it much less likely you'll hurt the next time. Hop on some piece of full body cardio equiment (a rowing machine, an elliptical or bike with arm levers, etc) for 5-10 minutes of moderate to light activity after your lifting. Even better, go for a slow swim.

    2) Are you stretching after you're done exercising? I've personally found stretching afterwards to do more to avoid cramping and muscle pain than stretching beforehand does.

    3) Are you keeping your hydration levels up? Not only do you need water, but if you're sweating a lot, you need to replenish your electrolyes as well.
  • GQjock

    Posts: 11649

    Jul 17, 2008 10:50 AM GMT
    Muscle soreness is from little microtears in the muscle fibers that occur during a workout
    You're more prone to them when you are doing extra heavy workouts or when you're new to any given work

    These tears leak out blood cells which break down and become irritants to the muscles themselves
    You want to flush out these irritants....
    and the way to DO THAT...
    is drink plenty of fluids to hydrate your body and wash those chemicals out
    the other is increase the bloodflow to those specific muscles...with light exercise and/ or manual manipulation
    or massage
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    Jul 18, 2008 7:27 PM GMT
    1. Consume protein as soon as possible after a workout.
    2. Consume a creatine recovery drink after the workout.
    3. Make sure you're eating properly and meeting at least your daily values, and fill in the blanks with a multivitamin.

    4. Never consume alcohol the day of a lift or the day after.

    5. Try fish oil, it works wonders for lots of reasons.

    6. Keep working hard, your body will adapt and this will eventually get less and less common and less and less intense or bothersome.

    7. Do a light warm up before lifting but under no circumstances should you do cardio before your lift.