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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 10-26-2007, 01:04 PM   #1 (permalink)
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Muscle soreness-For advanced lifters

I have been training 10+ years (weights/bodybuilding routine) and after I do legs every damn time my legs are so sore for 3-5 days.
Does anyone have a trick/remedy they use to relieve the pain? I can deal with the pain but it is more annoying than anything wobbling around like I am crippled trying to show real estate in suits (looking like a jackass). In addition sitting down (IE: on the toliet) is more like flopping down.

I've tried:

-Ice
-Heat
-Many OC painkillers
-supplements
-Mineral Ice (temporary relief)

Jacuzzi works real well but I do not have access to one anymore.
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Old 10-26-2007, 01:36 PM   #2 (permalink)
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Old 10-26-2007, 01:57 PM   #3 (permalink)
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f***, i get sore muscles every single time after i train. it's not even funny. i used to go to the gym 3-4 years back and we were doing sick routine, and it wasnt that bad. Feels healthy though, feels like muscles grow - i can see and feel it. but far as i know it doesn't happen to everybody. i cant even train more than 2 (rarely 3 times) a week cause i got fuken sore muscles i don't even know maybe it's good maybe it's bad

but for your question - really hot long shower does the trick, sauna is great also
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Old 10-26-2007, 02:01 PM   #4 (permalink)
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The most embarrassing thing that happened to me was going on a date with a SMOKING HOT chick the day after I practically killed myself doing squats. Everything was more or less fine until we got to some stairs.

I put my left leg up, started going to the next stair... and my leg just gave out, and I fell down in a big crumpled mess on the stairs. Oh, man...

I picked myself up, and figured that was it. I kinda muttered "Sorry, I just did squats yesterday." The chick said "No, I totally understand. I did 'Buns of steel' today, and I'm just about the same way.'"

And yeah, she *did* have some crazy-nice buns...

In any event, the best thing I found was to get lots of *high quality* protein in me as soon after I lifted as possible. On leg days, I'd do a protein drink a couple of hours *before* I lifted, then some afterwards, and keep my protein consumption up for 12-24 hours. Whenever I skimped on protein, I got more sore, and was sore longer.

Doing some light work on a bike the next day was usually helpful, too.
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Old 10-26-2007, 02:30 PM   #5 (permalink)
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Originally Posted by Gluteal Cleft
The most embarrassing thing that happened to me was going on a date with a SMOKING HOT chick the day after I practically killed myself doing squats. Everything was more or less fine until we got to some stairs.

I put my left leg up, started going to the next stair... and my leg just gave out, and I fell down in a big crumpled mess on the stairs. Oh, man...

I picked myself up, and figured that was it. I kinda muttered "Sorry, I just did squats yesterday." The chick said "No, I totally understand. I did 'Buns of steel' today, and I'm just about the same way.'"

And yeah, she *did* have some crazy-nice buns...

In any event, the best thing I found was to get lots of *high quality* protein in me as soon after I lifted as possible. On leg days, I'd do a protein drink a couple of hours *before* I lifted, then some afterwards, and keep my protein consumption up for 12-24 hours. Whenever I skimped on protein, I got more sore, and was sore longer.

Doing some light work on a bike the next day was usually helpful, too.
Good idea, I need to up the protein......
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Old 10-26-2007, 05:00 PM   #6 (permalink)
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I dont know if this will work but u can try running to increase your endurance.
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Old 10-26-2007, 05:20 PM   #7 (permalink)
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"Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by eccentric contraction, or unaccustomed training levels. Since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise. Some research claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell and put pressure on nerves and arteries, causing DOMS. Stretching before and after exercising have been suggested as ways of reducing DOMS, as has warming up before exercise, cooling down after, and gently warming the area, though there is also evidence that the effect of stretching on muscle soreness is negligible."

So unless you want to tone down the weight you're doing you're pretty much stuck with it.
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Old 10-27-2007, 12:38 PM   #8 (permalink)
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Originally Posted by Dempsey Roll
"Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by eccentric contraction, or unaccustomed training levels. Since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise. Some research claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell and put pressure on nerves and arteries, causing DOMS. Stretching before and after exercising have been suggested as ways of reducing DOMS, as has warming up before exercise, cooling down after, and gently warming the area, though there is also evidence that the effect of stretching on muscle soreness is negligible."

So unless you want to tone down the weight you're doing you're pretty much stuck with it.

I know I am stuck with it; I was hoping for a couple concotions that would help alleviate some of the annoying pain.

I am buying a hand held massager, that seems to work the best.
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Old 10-27-2007, 01:39 PM   #9 (permalink)
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I walk off or rub off the pain. if I am just sitting around and I am feeling my workout I will massage the sore area, Mainly legs or shoulders and back. Do it kinda hard and let it hurt for a minute and the pain goes away the more you do it. Then get up and stretch them and for me all is well. Its better when you have someone else do it, But all these girls I come across dont have the strength to give me a real massage. Pain into pleasure!!!
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