Delayed Onset Muscle Soreness Equals Good Workout?

Does Delayed Onset Muscle Soreness mean good workout?Many believe delayed onset muscle soreness (DOMS) is vital to determining whether you’ll get results or not from your workout. However this is largely just a myth and I will explain why.

Some people are more prone to suffering with muscle soreness (DOMS) than others, I myself am particularly prone to suffering with soreness. You may also suffer with delayed muscle soreness if your muscles are not accustomed to exercise or resistance training. The soreness tends to reduce over time with repetition, however it may never completely go.

Many people believe if they are sore the day after their workout they they are going to make gains. However delayed muscle soreness doesn’t actually indicate that you triggered muscle growth or that you even had a very beneficial workout.

Why doesn’t DOMS indicate a productive workout?

Whether you suffer from muscle soreness or not is largely dependent on the exercises that you perform rather than the amount of effort you exert during the exercise. Some exercises for example, chest flyes will almost always cause delayed soreness even if only moderate effort and resistance is used during the exercise. This is because of the stretching action during the movement of the exercise.

You could perform 3 sets of chest flyes with only a moderate effort and several hours later you could suffer with severe soreness in the pectorals, yet you could perform 4 heavy sets of the bench press training to failure on each set with only very little or less soreness suffered with after. It’s fairly obvious which of the two examples will be the most beneficial yet the soreness will be less by performing the benchpress yet it will get better results.

Certain exercises are fantastic for muscular development, yet from a personal point of view suffering with delayed soreness with certain exercises is rare. Example exercises include Bicep Curls, Pull Ups and Lat Pull Downs. It’s also rare to suffer with soreness in the Shoulders.

Most shoulder exercises don’t allow for the type of muscle movement and stretch which normally causes delayed soreness. So no matter how hard you train your shoulders it’s unlikely that you’ll suffer with DOMS, especially if you’re a regular lifter.

There are many exercises and variations of those exercises that can trigger (DOMS) but they’re not necessarily the most effective exercises for reaching your goals. (DOMS) shouldn’t be used as a guide to whether or not you had a productive workout.

However DOMS can still be a useful indicator. If you’re trying to target a certain muscle and that muscle becomes sore several hours later then you have successfully targeted that particular muscle, which is an indicator that you have performed the exercise properly. So delayed soreness can be useful, just don’t rely on it as an indicator of you having a productive muscle building workout.

Biggest Fitness & Workout Myths

What are some of the biggest fitnessBiggest Fitness & Workout Myths myths and misconceptions, do you have the right information?

Much of what many people believe is common knowledge about fitness and exercise is actually nothing more than a myth.

There are many myths and misconceptions about fitness and it’s good to be aware of them. The right knowledge will all help in your path to achieving your fitness goals.

Fat turning into muscle and muscle into fat

This is one of the most common fitness myths I have heard. When I was first starting out the most common piece of advice I received was to eat a lot of junk food to increase the amount of body fat I had, then start lifting weights to turn that fat into muscle. The other thing people would say was that if you stopped lifting weights that muscle would turn into fat. Fat and Muscle are two different types of tissue, one cannot transform into the other. Muscle can grow or shrink and the same with fat cells, they don’t transform.

Spot training

This is the one about trying to burn fat from a specific area of your body by exercising that specific area. An example of spot training would be somebody trying to lose belly fat by doing lots of sit ups or ab crunches, unfortunately it doesn’t work like that. You can’t pick and choose an area of your body to lose fat, that is decided by our genetics. If somebody wanted to lose fat from their belly, the best way to do this is to lower their overall body fat percentage by regular exercise and eating a healthy balanced diet.

If you can’t work out long enough you may as well not bother

Some people have the idea that they need to exercise 5 times a week for at least an hour to get any results, and if they can’t commit that much time they might as well not bother. This is not the case, you can have a very productive workout in less than 30 minutes it just depends how hard you work in those 30 minutes. Short exercise sessions are better than none at all, just going for a short walk is beneficial.

The six pack fitness myth

Some think the best way to get a six pack is to do loads of stomach exercises, this will only strengthen and make your abdominals slightly larger. If you have a few layers of fat on your stomach your abs will be hidden. Doing something that burns more calories, like jogging or even walking would be a better first step in getting that six pack.

I don’t want to lift weights because I don’t want to get too big

One of my favorite fitness myths, I hear this often. Sometimes I advise people to do some weight training with high repetitions because it can be effective for burning calories/body fat. Sometimes they reply with, “I don’t want to do weight training because I will get too big or muscular”. What they don’t understand is, it’s not easy to gain large amounts of muscle mass, it’s not in everybody’s genetic makeup to look like a bodybuilder. They don’t understand that weight training has many benefits.

Cutting out carbohydrates

You should not cut out carbohydrates, your body including your brain needs carbohydrates for energy and to stay healthy. About two thirds of your diet should actually consist of complex carbs. Complex carbohydrates are full of nutrients, foods such as fruit, vegetables, beans and whole grains. It’s simple carbohydrates that should be mostly avoided, foods such as cakes, biscuits, chips, fries and fizzy drinks, they offer plenty of calories and little nutritional value.

Cutting out all fat

Your body actually needs some fat to function properly, about a quarter of your diet should be made up from fats. However there are different types of fats, the one you should cut out completely, or at least limit is (trans fat) which is a chemically modified fat.