Muscle repair: wait or don't wait?

R

Ronbell

New member
As it stands for me, I'm a very on-again-off-again gym person. Most of the reason is entirely because of life demands on me, as they increase from time to time, or slack up entirely.

I've noticed something about myself though:

For the first 3 weeks of working out, my strength is less than when I stopped previously, and then the next day my muscles will be sore. I think this type of soreness has been described as a lactic acid build up.

However, after 3 weeks, my strength usually has returned to what it previously was, and I possibly even made a new gain. I also don't feel that same pain the next day, my muscles will feel more fatigued instead, and I can't lift quite as much until it repairs itself.

Now because I'm able to feel what i'm calling the "lactic acid pain" in the first 3 weeks, is it safe to assume that after this 3 week period, that it takes the same time for my muscles to heal, as it does during my initial 3 week period? Or have my muscles adapted to the new stimulus, and are able to repair faster? (assuming equal diet)

The reason I'm curious, is because during this "lactic acid pain" period, it takes about 4 days before I'm able to strength train my muscles again, however, after this period has passed, I could possibly even work out again the next day. With this in mind, wouldn't it be more efficient to allow my muscles to heal again before resuming strength training? In effect, should I separate my workouts in a larger span while still achieving an almost identical gain?

Thoughts on the subject would be appreciated :)
 
My thinking is likely flawed, but pain for 4 days I usually associate with a light sprain, not lactic acid. Now, I've had those 3-4 day pains while beginning working out, and I've found a day or two off, then get back into it, albeit a bit lighter. basically, if you're injuring yourself working out, you're doing it wrong.
 
Nah, I think you're missing my point. It's not a sprain. Sprains usually take place in the tendons and the connective tissues. I'm talking about the stiffness, lack of flexibility, and the pain associated with starting a fitness routine.
 
DOMS (Delayed Onset Muscle Soreness) is not just about lactic acid. In fact, some newer studies say that lactic acid is unrelated to the pain entirely.

Here's more information on DOMS: Delayed onset muscle soreness - Wikipedia, the free encyclopedia

In general the recommendation is that (a) you don't work yourself to a state of pain and (b) if you do feel pain, to do your regular workout as best you can on schedule (i.e. 48-72 hours between weight training sessions). If the DOMS causes you enough pain that you can't workout, then don't or cut back. But if you can work through the pain, then do so.
 
It really is a noodle scratcher. I work myself out to the same extremes throughout all of my weight training. IE: same levels of fatigue, same levels of exertion. My only theory behind why I feel this DOMS while starting up back again, is because the muscle fibres have lost the "hypertrophy", and regained it in such a short period of time.

But based on this article, it makes me assume that it should occur more than just then. Hum...which makes me wonder:

Do you notice that after a certain amount of time working out, does the DOMS effect on you cease to happen (the next day)?

Maybe I'm not gaining muscle as quickly as i think i am, i'm not working out hard enough, or the exact opposite is true, and I'm able to build muscle without inflaming my muscles to the point of nerve interference once my nervous system has gotten used to it.
 
Everyone is capable of building muscle w/out DOMS ... DOMS means nothing more than that you worked your body beyond a certain level. It doesn't mean anything related to progress. I can workout, not feel any DOMS and still gain strength.

As far as muscle gains, most people have no idea what's reasonable to gain in terms of muscle. Check out Lyle McDonald's website for some very well researched articles on the subject. The bottom line is that most men - if they are working out INTENSELY and eating a very specific diet - can naturally (i.e. w/out the use of drugs) gain about 2lbs of muscle per month the first year they begin training. After that, the rate of gain drops by half the 2nd year, and half again the 3rd year.

DOMS and muscle/strength gain are totally unrelated.
 
Thanks kara, i'm just trying to correlate repair time. Because I'm actually able to feel when i'm "healed" while under the conditions of the DOMS, when I no longer hit that stage and can no longer actively feel the condition of my muscles, i'd like to know if I can assume that the repairs will take just as long, so I can better manage my workouts.
 
You're asking - if it takes 4 days for DOMs to go away when I start working out, do I have to wait 4 days in between training sessions even if I don't have DOMs?

Short answer - no. Only think about increasing rest time or reducing weights if you stop seeing progress, or if the amount you can lift actually decreases.

The pain from DOMs is not a sign that your muscle needs time to recover, it just means that your body is doing something it's not used to and is going to wine about it for a while. It's not the same thing at all. So as long as you use the "If I'm still seeing increases and not decreases" you don't even have to wait for DOMs to go away before lifting again. In fact, it's often recommended that you don't wait, as exercise can help you recover from DOMs.
 
Yea, i've done some research and you guys/ladies are right. I've also learned that the most efficient use of my workout time would be every second day, like my previous method, except this time, i'll be doing full body compound exercises each weight day :)
 
The human body is able to adapt to many types of stimulus. When undertaking a new physical activity / exercise metabolic waste is created. Since the new activity level may have caused damage to muscle cell membranes an inflammatory response occurs. This stimulates nerve endings and we feel pain and neutraphils are sent to the site. Sometimes swelling can occur and more pain. Eventually the body "heals" the "injury" and the soreness abates. We have adapted.

Often times when coming off a layoff soreness can be pretty severe 48 hours post exercise. Why? Because sometimes we try to go back to the end point of the last routine loads (or close to it) without a pre-adaptation phase. The decision to back off intensity and frequency is smart.
 
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