Deep Muscle Soreness And Body-Shock Fatigue

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Article Title: Deep Muscle Soreness And Body-Shock Fatigue

Author: Marty Gallagher

Word Count: 618

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In my experience there are two distinct types of muscular

fatigue associated with intense progressive resistance training

(only intense training is sufficient to trigger muscle

hypertrophy) and these two types should be recognized and

understood. The first type of fatigue is direct muscle soreness

and is the result of a particular exercise targeting a specific

muscle. Scientists are at odds as to the exact cause of muscle

soreness but most believe that it is associated with some sort

of cellular micro-trauma. Direct muscle soreness is usually the

type of pain and discomfort that most folks experience when they

begin serious progressive resistance training program.

There are varying degrees of muscle soreness and sometime the

intensity of soreness can become so severe as to be

debilitating. The muscles are actually sore to the touch. I

have self-induced this type of soreness to every degree on

every muscle – once, as a 14-year old novice, I found a

10-pound solid dumbbell and proceeded to do 50-repetitions in

the one-arm curl for each arm every hour on the hour for

10-straight hours. It seemed like a cool idea to my young and

dumb mind but that went out the window the next day when both

arms locked up to such a degree that I could not straighten my

arms. Both biceps were so traumatized that they remained

involuntarily contracted for the next 36-hours. My hands were

held at my face and any attempt to straighten my arms resulted

in excruciating pain. I had to ride it out until the biceps

relaxed. This was an extreme example of muscle fatigue but

extremely illustrative of this 1st type of muscle

soreness/fatigue.

The second type of muscular fatigue is what I would describe as

overall fatigue, I call it body shock. The body is a holistic

unit and hard intense training done for long time periods has a

cumulative effect. After a while a uniform sense of overall

fatigue is experienced manifested by an overwhelming sensation

of tiredness. This tiredness envelops the whole body. When in

the throes of body shock it seems as if you are moving through

water. In my experience this type of fatigue is a direct result

of an accumulation of intense workouts. Fatigue and soreness

come with the territory and if you never experience either

version, likely you’ll not make any significant physical

progress.

In my experience, if I don’t feel some degree of muscle

soreness in the target muscle after a workout I become suspect

that I didn’t work hard enough or the exercise I selected was

technically deficient and spread the muscular effect over too

wide an area. In this respect I use controlled soreness (no too

much, not too little) as a workout report card. When it comes to

body-shock fatigue, to my way of thinking a much more serious

type of fatigue, I will cut back on my training and kick up my

calories, particularly my protein intake. When body-shock

descends training through it is a bad idea: first, training

poundage plummets (so what’s the point?) and secondly there is

a very real danger of fatigue-induced injury.

If you experience severe muscular soreness of the 1st type,

avoid training that particular body part until the soreness

reduces to tolerable levels. If body-shock envelops you cease

and desist progressive resistance training and kick up the food

intake. I have found that light to moderate cardio actually

helps to dissipate muscle soreness. Accelerating circulation

within a sore muscle stimulates recovery, assuming the

resistance used is light, easy and not taxing. Use your common

sense and be aware that even purposeful primitives paid heed to

fatigue.

About The Author: Marty Gallagher is a former Strength

columnist for washingtonpost.com. Marty's articles have been

featured in Muscle Media, Muscle & Fitness, and Powerlifting

USA magazines. His website, http://www.martygallagher.com,

assimilates years of accumulated knowledge from the athletic

elite and makes them accessible to the common person.

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