After training, the muscles may hurt, but may not feel pain. And not always the absence of pain is a bad sign. It all depends on the goal that you set, doing physical activity. Let's find out why this happens.
Why muscles hurt
During training, the familiar burning sensation is the result of the formation of lactic acid in the muscles. This is a product (metabolite) of oxygen-free breakdown of glucose in muscles. They also need to somehow produce energy when they do not pass enough oxygen.
After training, there is no burning sensation anymore; muscles are moderately sore. For several hours, the muscles experience a pleasant fatigue from a lack of nutrient material and energy. When stocks are restored, fatigue passes. Up to this point may take 4-6 hours. Strength is felt again in the muscles, but now it hurts.
Pain can be beneficial (anabolic) and bad, resulting from severe damage to the muscle or tendon, ligament.
Anabolic pain is a sign of a good workout. Its presence means that you have given the muscles the load that will lead to progress. This pain goes away up to 7 days. And this period depends on the level of training of the student. If you try a new program, or you are a beginner, you will have belated muscle pain that lasts longer than normal anabolic soreness after training.
Bad pain occurs immediately after exercise, or within a few hours. While the body is hot, you may not feel the full power of this pain. Then, when you rest, stay in a sedentary state for some time (two hours at the computer), then you will feel post-traumatic pain in all its glory. Especially after a sharp habitual movement.
No pain - good or bad?
As we have already noted, it all depends on the goals. For example, you want to maintain a certain level of your development, and then you do not need to progress the load. Or do you want to lose weight and exercise hard. Or you are engaged in bodybuilding, and muscle growth is important to you. In all cases, you will experience different sensations.
Remember, any progress goes through pain, for this you need willpower and perseverance. In a state of comfort, no progress can be made. Neither in the gym, nor in life. Do you want success? You must overcome yourself. It is necessary to improve. And for this we need a clear and clear goal.
Goal 1: Keeping Your Body Fit
When you exercise so as not to overgrow so that your muscles remain toned for as long as possible, and in general do well-being and mood, you have muscle pain only at first.
When you just started training, or returned to them again after a break - then you are your muscles and it hurts. Then the muscles will adapt (or, to put it in Darwinian language - adapt) to the loads, rebuild their physiology and biochemistry in a new way in accordance with your lifestyle.
Now, for the pain to appear, you need to add one more circle to the morning run, or a couple of additional repetitions to your pull-ups or push-ups on the uneven bars. Another caveat - it should be hard for you. If all the additional repetitions and circles are easy for you, you are unlikely to feel pain.
Your muscular system is used to such a tight workout. The body is supported in the form you need. In your case, pain is not needed.
To make it clearer what we mean when we say “keep fit”, we give an example: a person runs 3-5 km in the mornings every day. Or goes to the gym twice a week without progression of loads. It accelerates the blood, has a beneficial effect on the body and supports all its systems in a working functional state.
Goal 2: lose weight
Weight loss is associated with serious aerobic and anaerobic exercise. You need to sweat, you need to give a good load. At the same time, in order not to overload the heart, it must be correctly dosed.
Muscles will hurt during the first 2-3 weeks. Then, with the same program (and the program will most likely be changed), the muscles adapt and no longer hurt.
Goal 3: bodybuilding and strength growth
When you want progress, prepare for pain. To increase muscle strength or volume, you need to work to the limit.
The first time, when you competently begin to enter a training regimen, your muscles hurt, despite the fact that the weights are not maximum. You will feel that you can still raise the working weight . And the pain will still make you company for 2-3 days after exertion.
The main thing here is not to tear the muscle. It’s one thing when you loaded it and caused an increase in muscle cells. And another, when excessive load led to tears.
Be careful. Tears heal for months, sometimes up to six months or more. And they demand the cessation of training.
How to achieve the right muscle pain?
Warm up well
Before training, do cardio for 5 minutes. If you want to lose weight, you should work out on a stationary bike for 10-15 minutes. Most modern simulators are equipped with heart rate sensors. Make sure that the rhythm is in the region of 120-130 beats per minute. This is a good heart rate in order to disperse blood throughout the body, across all muscles and warm them up.
If the shock frequency exceeds 140 - reduce the load. Myocardial wear is useless for you. It is better for young people to “drive” their heart at a speed of 130 beats per minute, sometimes reaching 140.
Remember, with regular training (especially for runners and athletes), the heart muscle adapts to the loads and can stably produce 120 beats per minute. If so, you should not intentionally drive it at high speeds.
After cardio, warm up the joints and pre-stretch to remind the muscles how flexible they are. Remember that pre-stretching before your workout is not an increase in your flexibility. This is a workout for tendons. You will increase flexibility at the end of the workout or on those days when you are not training in the gym.
Say no to cheating!
How not to do a “negative”
Example: an athlete does a barbell lift for biceps. Moreover, the rise itself is performed due to the movement of the pelvis and body. That is, a person, as it were, throws the barbell to the upper position, thereby exercising movement not with the biceps muscles, but with almost the whole body. At some point, the biceps pick up the weight. And they lower it too.
If the biceps were not able to lift the weight themselves (the person had to do the lifting with the help of cheating), imagine what kind of load they will bear now when returning to the starting position? Here breaks occur.
As a result of such a training, your shoulder muscle and biceps are torn. It all takes a very long time. And during the pain, you really want to train, but you can’t.
You will say that “this is negative”! On the one hand, yes. But negatives are performed with a partner when he supports the bar, helping you lift it. He insures you that you do not lose weight sharply, because the muscles are weaker than necessary.
Each exercise needs to be performed smoothly.
Example: when you throw the barbell on your chest while lying down and hope that it will jump back due to the elasticity of the chest. On exhalation there is such an opportunity, yes. But while you lower the barbell on your chest, you still take a breath. And at that moment she falls on you. What happens to the lungs? It’s better not to know, for terrible things happen to them. The diaphragm, internal organs, ribs suffer.
Therefore, weights should be lowered smoothly by muscle strength. And they must also be lifted smoothly. Muscle strength, not due to the depreciation of the joints and chest. Any sharpness with extreme weights can cause tears or tears. By the way, the gap will need to be stitched, and this is a scar for life over the place of operation.
I want to know how much I will do “at a time”
Another case: highs "at a time." If you are not a lifter, why do you need this? The risk of injury is great, you will get pain in 100% of cases.
Do you remember? The muscles work smoothly. And when you want to work in the negative - call a partner. Avoid actions that result in personal injury.
Remember the technique
Any exercise must be performed in the correct technique. Then you will achieve that same anabolic pain. You will not feel bad pain.
Proper technique requires a good stretch. Therefore, take care of it in advance. This is especially true for basic exercises: squats with a barbell and deadlift. If the bench press can be done without much stretching, then these two exercises are impossible.
It is important to stretch the muscles and ligaments of the lower back, back and inner thigh, lower leg. Then you can get into the right position and perform the exercise correctly.
Provide your favorite organism with full nutrition. Observe the correct ratio of proteins, fats and carbohydrates. Take complex vitamins, amino acids, unsaturated fatty acids (omega 3, 6 and others). Take care of the joints and elastic tissues of the body.
Then there will be enough in the body to optimally compensate for the unpleasant consequences of the load. You eliminate the risk of injury, and your muscles will hurt only after a good job.
The correct schedule and training plan
Bad pain can also be earned from overtraining. When the body has not recovered, and you continue to work “to failure” of the muscles, there is a risk of tearing. Yes, and anabolic pain will be stronger than we would like. It will take longer.
Therefore, make a training plan so that the muscle group that hurts is fully rested. And it should be loaded only when the pain is either completely gone or it is felt only slightly. In any case, when you reload, you will feel whether you can do the exercise or not. If the muscle has not recovered, it will make itself felt, working not at full strength. This is especially felt in isolated exercises.
Keep a training diary : in it you write down the date, number of repetitions and weights with which you work. Usually newcomers say such an offer: “why, I remember everything!” Believe me, when you study for a year, and then stop working for some reason, these notes will help you a lot.
In the diary, you can track how you trained, how to train in the future. This is a visual representation of the characteristics of your muscle system and your body as a whole. Keep notes of every workout.
If you feel pain in any exercise, mark this in your diary. This will help you avoid similar errors in the future.
Why muscles first hurt and then not
A newcomer comes to the gym, asks the coach to write him a program and begins to practice. The first weeks his muscles hurt, the newcomer is happy. And then, despite the growth of weights, the pain disappears. And the weights stop growing. The future bodybuilder came to a state of "plateau." The muscles no longer hurt, there is no progress on the scales. Volumes and masses stopped growing.
Why did this happen? Your body has reached its next (or first) limit. In order to grow further, you need to seriously rebuild the body, strengthen the ligaments, the whole body. This process is long and can reach one year.
It is clear that we are not talking about “chemists” who grow by leaps and bounds, but also “blown away” just as quickly. We are talking about healthy bodybuilding that is good for our body. Natural progress is much longer preserved and much more beneficial than stimulated by anabolic drugs.
What we recommend to do when stagnation occurs:
- Reduce the number of repetitions and increase working weights. For example, if you are doing a “bench press” of 50 kg in 10 repetitions and can no longer, hang 55 kg and make 7 repetitions. So get to 5-6 repetitions.
- Change the program. For example, you had a breeding of dumbbells lying down - replace it with breeding on an inclined bench or do it immediately after. Did you do squats? Add leg press after this exercise!
- Be patient. The plateau state can last a long time. Your task is to overcome it.
Success is bestowed by the most stubborn!