Muscle Cramp After Work Out

[michaelhctam]

Hey guys!

I just started my weight lifting training/schedule for the first time; and I was wondering why after I lift weights; the areas in which I worked upon become really cramped and sore the day after?

Like for example, I was (I don't know the name) working on my chest muscles with that machine where you have to squeeze your arms together, and basically when I woke up this morning I couldent lift my arms in the air because there is an acute pain in my chest area.

Is this bad? What does it mean?

 

[cuzza]

That means you're normal.

Look up DOMS.

 

[Throttle]

it's normal. especially if you've never lifted or you've taken a long break.

ways to reduce DOMS: stretch afterwards (generally, and especially whatever feels tight), get enough protein over the 48 hours after you lift, take a hot shower, go for a walk (or any other light exercise)

 

[Throttle]

oh and drink enough water... up to a gallon per day. dehydration can cause actual cramping (but what you're describing sounds like DOMS).

 

[donjuanjovi]

DOMS = Delayed Onset Muscle Soreness

Look up some of the beginner articles on this site and read your butt off. Welcome to the world of weight lifting.

 

[_DracoLord_]

You'll learn to love that pain, but if it's sore enough it can start to hamper your recovery time and workout schedule. If it gets to that point, I suggest adding some glutamine to your protein shakes or get a powder that has glutamine in it already. It lessens the soreness to the point that you can still tell that you're working hard enough but the pain is not enough to slow you down. Good luck, and keep at it!

 

[simon]

You'll learn to love that pain, but if it's sore enough it can start to hamper your recovery time and workout schedule. If it gets to that point, I suggest adding some glutamine to your protein shakes or get a powder that has glutamine in it already. It lessens the soreness to the point that you can still tell that you're working hard enough but the pain is not enough to slow you down. Good luck, and keep at it!

If you consistently get DOMS you're probably not eating enough.

 

[_DracoLord_]

If you consistently get DOMS you're probably not eating enough.

I probably should have specified... I don't really get DOMS when I lift (not much), but I train a lot of combat sports which is a whole other beast when it comes to soreness and recovery.

 

[Bonez]

it's normal. especially if you've never lifted or you've taken a long break.

ways to reduce DOMS: stretch afterwards (generally, and especially whatever feels tight), get enough protein over the 48 hours after you lift, take a hot shower, go for a walk (or any other light exercise)

Stretch before, stretching after can rip the tendons from the bone slowly. Your recovery time can increase from 1 day to a week and you will only get half gains and lose out on a weeks worth of gym time if you ever overstretch.

For recovery best you can make sure of is having enough vitamins. Eat your recommended daily intake for your weight range and you will lower the onset of muslce pains. It shouldn't be acute, just sore but with full range of movement. If you ever feel debilitated as though you can't even move your arm without wincing in pain than it may be caused by torn muscles(bad form and bad prep) or it could be mental and you're just exaggerating the pain to yourself. Try some simple exercises to see if you've pinched any nerves, so shake your neck back and forth, brachial nerve can be a ***** to get back in place sometimes. Wiggle basically, and you'll get blood flowing again which should revive your sore muscles, get some oxytocin in your brain(pain killer) and enough oxygen and atp to your muscles so they can begin to repair properly.

Welcome to the world of fitness, I hope you enjoy your progress, and I wish you the best.

 

[Throttle]

Stretch before, stretching after can rip the tendons from the bone slowly.

you have this exactly backwards. trying to stretch a cold muscle is dangerous and stupid, especially if you're about to use it as the prime mover for a lift. but don't take my word for it:

http://www.t-nation.com/readTopic.do?id=459204

it is critically important that you warm up slowly & carefully, esp. on major compound lifts -- most guys don't take it nearly far enough -- http://www.ironaddicts.com/Warm-ups.html

but save the stretching for afterwards.

 

[Bonez]

you have this exactly backwards. trying to stretch a cold muscle is dangerous and stupid, especially if you're about to use it as the prime mover for a lift. but don't take my word for it:

http://www.t-nation.com/readTopic.do?id=459204

it is critically important that you warm up slowly & carefully, esp. on major compound lifts -- most guys don't take it nearly far enough -- http://www.ironaddicts.com/Warm-ups.html

but save the stretching for afterwards.

Did you read the first response to that article? Its good, but doesn't have much in terms of information, well the tidbit about the comparisons between power lifters and 16-year olds was almost useful.

Anyways, I didn't say warm-up because he didn't ask about warm-ups. My bad, I apologize. I also didn't put any emphasis on overstretching, if you overstretch before your workout, yes, you will suffer. I completely agree with you Throttle, you should warm-up and again I apologize, I thought warming up was obvious.

For a beginning athlete you should stretch before, and limit your stretching afterwards. If you feel pain when you are stretching afterwards, and you know your muscles were worked properly than you may be overstretching. KNowing your range of motion before you begin your stretch will let you know how far to stretch afterwards. After your workout your muscles are full of acid, your tendons are normally surrounded by an interstitial fluid that allows for movement and reduces friction. As you workout that interstitial fluid is being replaced by lactic acid among other toxins from anaerobic metabolism. That means that the fibres are not being protected as much.

That information is good if you wanted to increase your range of motion, but I'm assuming he is aiming for general fitness. So stretch before, during your warm-up, and do some light stretches while you cool down, after your work-out.

 

[simon]

Dynamic stretches before, weight warmup, static stretches after.

 

[Bonez]

I prefer weight warm-up first, dynamic stretches before lifting, than static stretches after.

 

[Throttle]

I completely agree with you Throttle, you should warm-up and again I apologize, I thought warming up was obvious.

ok it's clear we actually agree completely. warming up SHOULD be obvious but it's one of the first things I check with newbies, b/c it almost never is.

i don't recommend dynamic stretching to anyone starting out b/c I'm pretty sure (perhaps unfairly) that they'll get it completely wrong.