I'm back to the gym. What I have observe everytime I work out the lactic acid build up in the body goes away very slowly sometimes last a few days. This results in muscle cramping. Is there anything I could get from drug store to reduce this?
Lactic acid build up
- Thread starter Jin1976
- Start date
A product called... Sports Legs... You can find it a some bicycle stores. Works for me. Jeff
You've got DOMS 
Delayed onset muscle soreness (DOMS), also sometimes called as muscle fever, is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. It is frequently said to be caused by lactic acid buildup however, since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise, and some concentric-only exercises produce lactic acid, but rarely produce DOMS.
Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions will result in the most severe DOMS.
Nothing is proven effective at relieving DOMS. Stretching before and after exercise has been suggested as a way of reducing DOMS, as has warming up before exercise, cooling down afterwards, and gently warming the area. However, there is also evidence that the effect of stretching on muscle soreness is negligible. Overstretching itself can cause DOMS. Some recommend contrast showers as a treatment, alternating between cold and hot water; it may increase circulation.
Delayed onset muscle soreness (DOMS), also sometimes called as muscle fever, is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. It is frequently said to be caused by lactic acid buildup however, since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise, and some concentric-only exercises produce lactic acid, but rarely produce DOMS.
Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions will result in the most severe DOMS.
Nothing is proven effective at relieving DOMS. Stretching before and after exercise has been suggested as a way of reducing DOMS, as has warming up before exercise, cooling down afterwards, and gently warming the area. However, there is also evidence that the effect of stretching on muscle soreness is negligible. Overstretching itself can cause DOMS. Some recommend contrast showers as a treatment, alternating between cold and hot water; it may increase circulation.
^^^ And you know just based on those few sentences?
DOMS is it, I goto the gym 2x a day about 3-4 hours total and do not get sore anymore, when I take weeks off and go back I get sore again. Make sure you drink a lot of water and get a shake after it but nothing is really going to help the DOMS until you adapt to it.
Could be the above sometimes simply called overuse syndrome,this assumes you are otherwise young healthy no chronic illness and on no meds.If you are on medication or have chronic disease that you are being treated for consult your doctor.
I have heard that you should eat bananas to help with that. I'm not sure how true it is. Couldn't hurt to boost your potassium levels.
I just make sure I workout at least 3 days a week and I don't get sore anymore.
I just make sure I workout at least 3 days a week and I don't get sore anymore.
I will try those. Thanks guys.
You didn't say what you were doing, but if you are doing a heavy bodybuilding/weight training program, you ARE going to get sore, like forever! You are creating micro-tears, thats the point. If you are NOT doing a very heavy bulking routine, forget what I said, you should not get sore. I assume you've heard the no pain, no gain thing. Well while modern folks like to say thats bunk, they have never done heavy training. It's not bunk. Training is not fun!
I am ALWAYS a little sore, but adding weight everyweek is worth it
I also like BSN products, the NO_Explode and Cellmass I love and seem to help me out.This has been my experience as well. Maintainance lifting makes me tired. Pushing more weight makes me sore. Used to be two days in my youth, now it's three days.
Warm downs and stretching helps a lot, but Motrin is my best friend.
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Definintely DOMS. When you work out, your muscles tear. You are sore as the muscle is rebuilding.
Wanna get rid of DOMS? Take steroids.
Wanna get rid of DOMS? Take steroids.
Jintropin will take care of it to.........any members in China?
I just got back into heavy lifting after a 2 year break (college and then a pretty bad bike wreck) and went with MRI products (aside from protein, I use the GNC 100% whey) and short of hitting muscle failure on a group multiple times in a session I barely get sore any more. A good cool down always helps too, I usually try to do 20 minutes or so of cardio and usually go back later that day for another hour of cardio.
I just got back into heavy lifting after a 2 year break (college and then a pretty bad bike wreck) and went with MRI products (aside from protein, I use the GNC 100% whey) and short of hitting muscle failure on a group multiple times in a session I barely get sore any more. A good cool down always helps too, I usually try to do 20 minutes or so of cardio and usually go back later that day for another hour of cardio.
The cardio machines work for me too as cool down (lower settings than usual cardio), although I have not found a way to do cardio with chest & shoulders.
For bi's and tri's the gym has a kind of bicycle crank with handgrips for upper body, and the rowing machine works great for cool down on back and arms in general.
For bi's and tri's the gym has a kind of bicycle crank with handgrips for upper body, and the rowing machine works great for cool down on back and arms in general.
The rowing machine is my usual cool down on heavy lifts. I'm focusing on back and chest a lot right now and it's great for loosening things up, I just have to keep it short and sweet because if I try drinking my protein mix before rowing it has a really nasty tendency of coming back up :redface:
Deadlifts, squats, and bench = 80% of your body worked. Too many people screw around during curls all day and never get strong.
how do you work the other 20%?
You've got DOMS
Delayed onset muscle soreness (DOMS), also sometimes called as muscle fever, is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. It is frequently said to be caused by lactic acid buildup however, since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise, and some concentric-only exercises produce lactic acid, but rarely produce DOMS.
Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions will result in the most severe DOMS.
Nothing is proven effective at relieving DOMS. Stretching before and after exercise has been suggested as a way of reducing DOMS, as has warming up before exercise, cooling down afterwards, and gently warming the area. However, there is also evidence that the effect of stretching on muscle soreness is negligible. Overstretching itself can cause DOMS. Some recommend contrast showers as a treatment, alternating between cold and hot water; it may increase circulation.
Man thank god I don't work out. Who the hell want to have DOMS.
It's normal. You have two three choices.
1. Stop working out.
2. Work out lighter and build it up so the shock is less severe on your muscles.
3. Smile at the pain, take joy in the pain, love the pain.
I like #3. If you work out seriously, you enjoy those rare times when it actually hurts the next day. I can squat for 45 minutes and run 3 7min miles and not feel a thing the next day, sort of a let down.
1. Stop working out.
2. Work out lighter and build it up so the shock is less severe on your muscles.
3. Smile at the pain, take joy in the pain, love the pain.
I like #3. If you work out seriously, you enjoy those rare times when it actually hurts the next day. I can squat for 45 minutes and run 3 7min miles and not feel a thing the next day, sort of a let down.
Serious weight lifting is the best stress reliever and energizer known to man. When times are extremely stressful, I cannot function without hitting the gym. DROMs is something you only experience your first week of weight lifting and only if you push it a little too hard. I have had it in my legs more times then I can count from cycling off and cycling back on. The difference between working out and not is that I can litterally go 48 hours with no issue yet sleep excellent if I need to if I'm working out hard. During the rare times I am not working out, if I don't go to sleep I can't even stay up all night.
Way too many indeed. Indoor rock climbing will hit the rest of the muscles you miss from doing those main exercises if you don't want to go to the gym more than 3 times a week. Great for your grip, ABS, forarms, arms, shoulders, ABS, back, flexibility, etc.
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Best source I have found before lifting 4 years straight was to stay consistent. Many have experienced the going to the gym to get swole and then losing motivation sysndrome. I had nothing else better to do so I just stayed maintaning good eating habits, proper stretching, worked on form and light weight when I first lifted and then progressed. A lot of things I took were the normal Cell tech and Nitro tech then went back to natural. Experiencing DOMS was only in the beg. as my muscles were getting use to it. Eating bananas to boost my potassium levels semed to not work but I did it anyways increasing my chances of getting bitten by mosquitos.
Lets say I did chest on a monday and the next day i was sore. I routinely did the same exersize with 60% less weight on the main muscle group to help stretch and get that muscle soreness away to decrease DOMS soreness. Doing this before main workouts helped a lot. It has been the most single dominate thing to decrease DOMS. Having been a light weight I increased eating habits with a good portion of everything. Th main goal is to stay consistent and FORM. I see many guys go in there and lift more than they can handle, using there back, not realizing how bad it looks. Then the look in the mirror syndrome. LOL whatever anyways DOMS sucks ass but atleast you know when yu are sore you did something. Take the pain and like it. Over time with being in the gym you will not have this. It seems to become a normal thing and not hurt anymore unless you tear or over train.
-g-
Lets say I did chest on a monday and the next day i was sore. I routinely did the same exersize with 60% less weight on the main muscle group to help stretch and get that muscle soreness away to decrease DOMS soreness. Doing this before main workouts helped a lot. It has been the most single dominate thing to decrease DOMS. Having been a light weight I increased eating habits with a good portion of everything. Th main goal is to stay consistent and FORM. I see many guys go in there and lift more than they can handle, using there back, not realizing how bad it looks. Then the look in the mirror syndrome. LOL whatever anyways DOMS sucks ass but atleast you know when yu are sore you did something. Take the pain and like it. Over time with being in the gym you will not have this. It seems to become a normal thing and not hurt anymore unless you tear or over train.
-g-
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- 2,273
I lift 2x per week but am not a body builder by any stretch - but I do run (did a 20 mile run yesterday and am averaging 40 / week in training for a marathon next month).
I do know for legs you have to do a cool down. After my run I walked 10 minutes to allow my body to clear some of the lactic acid. Many others recommend stretching as well but since I never stretch I can't attest to that.
Another thing well documented is ice. Ice promotes circulation and keeps swelling down.
I do know for legs you have to do a cool down. After my run I walked 10 minutes to allow my body to clear some of the lactic acid. Many others recommend stretching as well but since I never stretch I can't attest to that.
Another thing well documented is ice. Ice promotes circulation and keeps swelling down.
Sore is gone. Took in a lot of water. What I did was a moderate exercise starting with 3 minutes rowing as a warm up. Then I went with 20 kg bench press followed by adding 20 kg more. 12 reps each set.
After that I went for military press of 20 kg with 2 sets of 10 repetition each. Then exercise on biceps and finished with chest fly. My target is chest area and shoulders.
Pain I can handle but the stiffness of the back is what I don't want. It hinders me from standing straight. I do have Ankylosing Spondilytis and take some medication from the doctor frequently. That is why most of the exercise I do don't play heavy on the back. Still it seems that the acid seems to accumulate around the back when I exercise. :frown:
After that I went for military press of 20 kg with 2 sets of 10 repetition each. Then exercise on biceps and finished with chest fly. My target is chest area and shoulders.
Pain I can handle but the stiffness of the back is what I don't want. It hinders me from standing straight. I do have Ankylosing Spondilytis and take some medication from the doctor frequently. That is why most of the exercise I do don't play heavy on the back. Still it seems that the acid seems to accumulate around the back when I exercise. :frown:
Those are the compounds. The rest is just kinda BS really. You can do arms and legs but you really get them in those big 3. If you can deadlift 405 you have strong arms. If you can squat 315 you have strong legs. Lots of people focus on chest and Bi's and to me that's just retarded because your core is weak and you will have small legs like 95% of the people at your local gym do. Also You can add some row's for back but the deadlift is pretty good for back as well.
Read over this,
http://www.geocities.com/elitemadcow1/index.htm
also a GREAT book is
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421
In 10 months I went from
Bench 45lb - Now 205lb
Squat 65lb - Now 290lb
deadlift 80lb - Now 320lb
By then end of the year I will be doing
Bench 245lb
Squat 325lb
Deadlift 415lb
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