I did a really tough workout with my arms about 3 days ago. It included push-ups, dumbells, and pull-ups. I worked until my muscles were completed exhausted. It was really the first time I've worked out in about a month or two.
Now I know muscles are built by tearing down tissue and letting your body rebuild them. You're supposed to wait like 3-5 days. I'm getting a bit concerned though because it's almost the 4th day and I'm still having a lot of pain. I can't really extend my arms fully without much pain and sometimes I have trouble sleeping.
Did I work too hard and pull a muscle or did I just get a good workout and my body is still recovering from the stress?
2006-10-19 06:38:08 · 11 answers · asked by Anonymous in Science & Mathematics ➔ Biology
Reading one reply to this "you want small tears not big tears in muscles" Is this really true? Wouldn't the more you tear a muscle, the stronger it would rebuild itself?
2006-10-19 06:43:43 · update #1
You have what is called DOMS. Delayed Onset Muscle Soreness. Totally normal considering what you told us. The absolutely best way to get rid of this is to get back in the gym. When muscles are overworked (like yours), there is a buildup of lactic acid in the muscle tissue. They also swell up so that your cardio-vascular system can not flush it out. Consequently, you are sore and that can last a whole week. Alieve will help with swelling and soreness. Here's what I have learned. Get on a treadmill or bike and ride for about half an hour. And, do the same workout that made you sore (targets same muscles), only use much lighter weight and do lots of reps. Not to the point of exhaustion, just get things warm and running again. You should be much less sore by the time the workout is over. Drink a lot of water before, during and after to flush things out.
Next time you have a layoff, don't start up right where you left off.
You can work out 3-4 days a week without problems. Eat high protein meals or drinks after every workout.
As far as the "Tear Down Muscle Tissue" story. You do NOT want to TEAR the muscle tissue. That is very bad and painful! Exercise is meant to stress the muscle tissue and this causes the tissue to rebuild itself stronger. The "tearing" is on the microscopic level with individual muscle cells and nothing is actually getting torn. When the muscle cell is over-worked it responds by becoming stronger. If you severely over-do it the muscle can actually rip apart. You will immediately scream, bleed internally and not go to the gym for a long time after that.
2006-10-19 06:47:31 · answer #1 · answered by Anonymous · 0⤊ 0⤋
I doubt you pulled a muscle, you just got a good workout.
The harder you work the muscles, the longer it takes them to recover and rebuild. You should also not just "wait" 3-5 days, but on the day after a hard workout do some light stretching and a very light workout -- this will promote a quicker recovery and help rid the tissues of lactic acid, the main reason for soreness after a hard workout.
You'll get better results, also, by not working out until you're completely exhausted once in a while -- but working out more moderately more often. Good luck, you'll feel better soon :)
2006-10-19 06:43:13 · answer #2 · answered by Anonymous · 0⤊ 0⤋
If you have worked out hard you should not just call it quits for 5 days. You need to continue a light work out so the the acid that are created when burning glycogen's can be remove from your system. Try a short workout with light weight to get the blood flowing. it is a common that you build muscles by tearing them down.
2006-10-19 06:45:30 · answer #3 · answered by Jack P 1 · 0⤊ 0⤋
Wait until they are not sore. This may take about a week. If you workout before you'll just keep tearing and not actually healing the muscle. The idea is to build more and more gradually--you should have started it slowly.
2006-10-19 06:47:58 · answer #4 · answered by graduate student 3 · 0⤊ 0⤋
Okay, you are aiming for a workout that gives you TINY tears in your muscles, not major tears.
You work with free weights lifting the maximum amount you are COMFORTABLE with. Do several reps or each exercise. Target different muscle groups with each set of reps. Rest 1-2 days. Repeat.
2006-10-19 06:40:34 · answer #5 · answered by kja63 7 · 0⤊ 0⤋
tricky and heavy artwork outs with weighs will build muscle. Muscle is heavier than fat, subsequently human beings ask your self why they're no longer rather loosing plenty weight. a easy workout consultation that burns energy yet does not truthfully artwork the muscle groups tricky is the terrific thank you to unfastened fat devoid of making mass. issues like raking leaves a extensive backyard will burn fat. purely walking at a ordinary p.c.. will shop you tone w/o truthfully construction extensive mass, as damaging to walking up and down stairs and lifting legs hiiigh.
2016-10-02 11:26:04 · answer #6 · answered by ? 4 · 0⤊ 0⤋
It is merely recovery time. Although, perhaps you should research the proper workouts for various body parts. Push ups (unless they are close-handed), are going to primarily target the chest, while pull ups are going to target the back and lats. You'll be fine though, just start taking L-Glutamine powder to increase your recovery levels. ;)
2006-10-19 06:40:31 · answer #7 · answered by Anonymous · 0⤊ 0⤋
well its gar to tell you could have pulled some mussels in your arm or you could have over did it a bit.i would let your arms rest a bit before working out again.
2006-10-19 06:42:07 · answer #8 · answered by Anissa B 2 · 0⤊ 0⤋
Sounds to me like you strained the muscle. Put ice on it.
2006-10-19 06:40:11 · answer #9 · answered by Heather S 2 · 0⤊ 0⤋
that's totally normal.
don't worry about it.
It will take about a week for the "pain" to start going away enough for you to notice it substantially.
Your best bet is to stretch out ever morning and night...
Next time you lift ... STRETCH OUT FIRST!!! and you should be fine.
2006-10-19 06:39:37 · answer #10 · answered by USMCstingray 7 · 0⤊ 0⤋