quick question!!!!

[ScrawnyGuy]

Originally Posted by NewKid

these guys sound like they know what they are talkin about

They definately do. I kind of regret not actually checking this website back when I registered. I was a total newbie to working out and I only gained 20 lbs over the course of last year. I feel like I wasted a year and should have gained more according to some of the info I've had the chance to read so far.

[hrdgain81]

^^ dont beat yourself up man, you live and learn and thats what we are all here for. Besides, 20lbs in a year is amazing anyway, congrats.

[widdoes2504]

Hell, I wish I could put on 20 lbs of muscle on in a year.

[Iron]

For anyone interested in the science of DOMS:

It is true that DOMS is not an indicator of whether or not you had an effective workout. The most popular explanation is the accumulation of lactic acid in the muscles. Popular yes, correct, no. Blood and muscle lactate levels typically return to normal values after 30-60 minutes of recovery.

Current research has suggested that damage to the muscle ultra structure and connective tissue may be responsible for DOMS. A sequence of events starting with your workout causes muscle damage and then muscle protein breakdown, resulting in cell inflammation/swelling and increased muscle temperature. As a result pain receptors are activated, causing the soreness.

According to a paper by Nosaka K, Exercise and Sports Science, Yokohama City University, Japan, "DOMS is a poor reflector of exercise-induced muscle damage and inflammation, and changes in indirect markers of muscle damage and inflammation are not necessarily accompanied with DOMS."(1)

Likewise it's ok to workout when you still feel sore without fear of over damaging or overtraining the muscle. According to a study by Nosaka K, Clarkson PM. Department of Science, Yokohama City University, Japan, "Strenuous exercise performed with "damaged" sore muscles did not exacerbate damage or affect the repair process."(2)

Getting some amino acids immediately before and after your workout can help with the soreness according to studies. That should be a standard practice anyway as it not only attenuates DOMS but contributes to your gains substantially. A study by Nosaka K, School of Exercise, Biomedical and Health Sciences, Edith Cowan University, Joondalup, Australia, said, "These study results suggest that amino acid supplementation attenuates DOMS and muscle damage when ingested in recovery days immediately (30 mins.) before and after excercise.(3)

(1)http://www.ncbi.nlm.nih.gov/entrez/q..._uids=12453160

(2)http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_docsum

(3)http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_docsum

Pretty cool, huh? ;)
Iron

[widdoes2504]

Good info Iron

[hrdgain81]

Good stuff Iron.

[Iron]

Thanks guys. Glad it helped..

Iron