Ever wonder why your muscles get sore after exercising? All I was ever taught is when you lift weights, you get tiny tears in your muscles. Those tears “knit” back together making your muscles stronger. Surely there is something more to it, isn’t there?
Britain’s National Health Service gave me this answer: Sore muscles after physical activity, known as delayed onset muscle soreness (DOMS), can occur when you start a new exercise program, change your exercise routine, or increase the duration or intensity of your regular workout.
When muscles are required to work harder than they’re used to or in a different way, it’s believed to cause microscopic damage to the muscle fibers, resulting in muscle soreness or stiffness. DOMS is often mistakenly believed to be caused by a build up of lactic acid, but lactic acid is not involved in this process.
Thanks for nothing you limey bastards. I knew all that, except for the lactic acid party.
Oddly enough, the National Kidney Foundation, has something to say about this. “DOMS usually begins within 6-8 hours after a new activity or a change in activity, and can last up to 24-48 hours after the exercise. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness.” I didn’t realize inflammation is part of what’s going on.
In all my Googling, I lost track of who to credit of this advice: The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away! A heating pad or warm bath may also help to ease the discomfort temporarily, but ice is a better treatment in the long-run because it actually helps to decrease the swelling and inflammation in your muscles.
* * * * *
OT: I was watching a Chapelle’s Show rerun with the racial draft skit. It aired not too long ago and the show’s demise was widely mourned. I can’t imagine any station having the intestinal fortitude to put on anything like it today.
* * * * *
Apparently, we have a new commenter, BethAnnica, courtesy of Mojeaux. To my pleasant surprise, BethAnnica cleverly got out of picking between two inferior musicians by saying she prefers Ozzy. Toxeth O’Grady asked if she knew me. Such good behavior gets rewarded. And one for Moj.
So, got in workouts, bike rides, and long stretch routines this week. Also, the insurance company has given go-ahead for additional back injections and a new one in my thigh, so pretty excited about that! Hopefully, this works and I don’t have to go down the road to surgery.
Sounds like you are doing all the right things to avoid surgery.
My neurologist immediately went for surgery and sent for a consult, but every surgeon we have talked to is leary of the MS being too much of a co-factor and hard to tease out the actual cause of all this mess. And it is looking more and more like I am developing arthritis in my spinal column, especially where I damaged L4-L5 a few years ago. So, long story is that injections are the way to go. And god I hope so, as I do love walking and would like to be able to get back to it and walk a few miles every day.
Sounds good, Zwak. How are you managing the MS currently?
I take an injectable three times a week, eat as well as I can, rest a lot, try to stay as cool as possible, and have a workout regimen specifically designed to fight spasticity. And it seems to be holding, as I haven’t had a major flare-up in years.
Awesome. A friend of mine had great success with a largely carnivore approach. She speculated that is was a lot less inflamation.
Good luck, brother.
I’m glad your routine is working for you.
Good for you!
My last doctor didn’t believe that I could ride 35+ miles on a bike.
Doctor is asshoe.
Yep. He’s retiring, so I’m ignoring his recommendations, and going to look for a new GP.
Today’s exercise was a couple of hours of moving things around and driving stakes in the ground. Then there was a couple of minutes of short sprints and sending copper-covered lead balls into an earthen berm. And then an hour of pulling stakes and moving things around.
Chafed gets me.
I just noticed BethAnnica in the pending comments and wanted to alert TPTB. I believe RJ was the one who vouched for her.
Strange. She was out and about Thursday.
2 weeks ago, Glibflick. I have only seen her on Glibflick, though. NTTAWWT
Heh. Lurking… Waiting… but only natural she posts on the movie links. I lurked for over a year before commenting.
Why? We’re a welcoming bunch you fucking Tulpa!
?
Was going to blow off workout today. Then found out wife gave my daughter money behind my back and was actively trying to keep this from me. She always pulls this shit and then says I’m being unreasonable when she’s caught. Long and short it, I had a great workout and hit the bag (no, not the wife) longer/harder than I have in awhile. I feel much better now.
Speaking of grr:
I SEE THE GIRLS WALK BY DRESSED IN THEIR SUMMER CLOTHES ?
ahem.
Uhh, I might be affected by Peter Gibbons Syndrome right now.
Er, that is: sorry. Unilateral decisions can raise one’s dander. Ask me how I know.
Domestic violence charge successfully avoided. Good work.
Sadly, the Dean Gym lacks space for a heavy bag. If I could ad one thing . . . .
Oh, and as soon as I find the camera that took the pic of Mrs. Dean mid workout above in the Dean Gym, I’m taking a hammer to it.
I’m more than a little jealous. I may have to move to Tucson if she is typical for the area.
Chafed!
First, a warm welcome to BethAnnica! You’re in for a treat.
I didn’t realize inflammation is part of what’s going on.
It’s cortisol, dude! And it isn’t productive or a sign of you kicking ass.
Rip has some good information regarding soreness and training.
I think outside of crossfit, people are starting to understand that crazy intensity and perpetual soreness do nothing to make you faster stronger better. Certainly won’t make you live longer.
I got plenty of miles in this week, but my lifting was terrible. Not coincidentally, so was my food (not enough), stress level (pegged the meter) and sleep (what’s that?). The beautiful thing is that it’s in the rear view mirror and it’s a new week. Walked five miles and ate a huge plate of steak and eggs when I got back. You’re always one meal or workout away from back on track, right?
Good luck this week, Glibfitters!
Yeah! IMO steak and eggs may be the perfect meal. It is very proteini and super satiating. I remember some youtube guy was criticized because people thought he was recommending 45 eggs per day, when he really meant 4 to 5 eggs per day. Can you imagine eating 45 eggs per day..Ha! “My boy Luke say he can eat 50 egg..he can eat 50 egg!”
I can eat 50 eggs.
https://www.youtube.com/watch?v=SMaYCguBHAA&ab_channel=Movieclips
Great line, “Gamble or dynamite…”
Until I get these ulcers cut out, eggs and I don’t agree.
The only thing better than steak and eggs is steak and eggs with hollandaise sauce.
Yummy. But there is always room for improvement. Can I hand feed it to a French hottie in the Riviera?
45 eggs a day? I could do it, I would be gaining weight, but I could probably do it.
Last week in Vegas I managed to drink heavily, eat heavily, walk a lot, and gain no weight.
“…run for it Flecter, it’s a trap”. Go hard this week to tilt the weight to losing because sometimes the weight gain shows in the next weeks…
Interesting article, not sure I’ve ever gotten stronger without some soreness though.
Also, what is ‘strength’? Cause lifting small weights can definitely make you better at lifting small weights, surely that is an aspect of strength as well. Or would you just call that endurance?
I’m completely agnostic on what qualifies as strength. Obviously there are metrics like most weight in a single lift or amount weight for a single set. In writing this column, I’m not urging anyone to attain a singular goal. I’m encouraging everyone to get off their asses to do something. Secondarily, I encourage people to decide what is important to them and measure it in a way that motivates them.
I would call that endurance. Rip defines strength as “force produced against an external resistance”
Here’s a good excerpt from one of his clinics.
?Work or ability to do work. “Come on guys..it’s so simple…it’s all ball bearings these days.” Fletch
One of my favorite movies.
/John Cocktoastin
?
I’ll take a look at that Tundra. Thanks.
I’m not encouraging regular soreness. I’m only exploring the phenomenon.
I know. I’m just astonished the the “no pain, no gain” bullshit still persists.
I was listening to an MMA coach talking to Rogan and he said he wouldn’t let his athletes do any training that resulted in soreness. Rogan was shocked.
Stress, recovery and adaptation!
“crazy intensity and perpetual soreness do nothing to make you faster stronger better”
That’s recovery that makes you etc. The workout just sets you up for recovery.
Hi Chafed, Greetings from NOCAL Behind Enemy Lines. Hiking this morning weather was clear, breezy and cool. Fall is in the air with temps down 10F.
DOMS when I was younger was noticeable after 24 hrs. As I got older, onset was more like 40-48 hrs. Anyway, the best treatment for DOMS is probably cold ice baths and NSAIDs.
G-fit update: Sleep was real good. Food was protein and some fruit. Hike mileage was down at 32 miles. Wim Hoff/meditative “ancient man” techniques; Did 1 times no of cold swims. Weight steady at 174. Didn’t fast this past week, which is a miss for me. I will do a 48 hr fast this week probably Tues-Thurs. Not my best week.
Goals: Meeting goal weight range max (175-170). Still not dead from Covid…MB;MC
Regarding the Recall. It looks like it was “Over the Horizon—Fortified”…drone voted by the PRC. Couple million votes still not to be counted; never will. :shrugs and buckles up..could be a bumpy ride:
To live better, fat adapt, skip a meal or three!
Behind enemy lines indeed.
Nice work, as usual!
You’ve almost got me talked into the Wim Hoff cult! Do you recommend his book, online, app or what?
There are some very good Wim Hoff youtubes with guided breathing/holds. Do 3 rounds with beginning holds 60-90-120 sec. I would do it seated because it is the most efficient posture for breathing.
Going to start making a chicken and cabbage soup for dinner.
Fowl farts. Sounds good.
I did my 5 miles Disc golfing, bad back and all, but the stretching really loosens the spine up and I feel quite good for a while. Now it’s time for Chicken Fajitas and some New Holland Solera Foeder aged Ale, we’ll see how that tastes, Stay Healthy Glibbies!
Yusef, have you tried collagen as a supplement? It seems to have fixed my knee (mangled in high school, but didn’t become a problem until middle age). The theory is: Even meat eaters get very little of this amino acid combination and it is critical in connective tissues and cartilage. Great Lakes Collagen Hydrolosate is the one I’ve used. Worked well unless there is a factor I can’t accou t for.
I have not, I’ll give it a try, I finally see the Dr. tomorrow, MRI, pain meds etc. Still doing PT, but a cruched disc is crushed, so…..
Surgery?
Maybe surgery is the only fix, that’s probably what the back surgeon will say.
Aw heck. /blushes
I did say reading comprehension was one of my poorer subjects.
Take a bow. You deserve it.
My problem is I skip the workout and go straight for the chicken tenders. Office life made me soft. Once I stopped standing up all day and sat down, the fatness began. I have no excuse now that I work at home. I should at least stand up and work.
I have a stand up desk. It is fantastic and definitely encourages movement during the day.
Highly recommended.
My kitchen bar is a perfect height so I am going to try that, making sure to wear proper footwear. Starting Monday.
“Working at the kitchen bar.” Nephilium approved.
I’ve started working at my lab bench. Even the chair isn’t as comfy as sprawling in the regular office chair. I also find myself standing up and walking around more. I’m liking it.
I noticed it helps with leg numbness too. My legs get messed up from sitting in a variety of dining room chairs, cheap office chairs, etc… I just helped a younger friend with that problem (He had a back pocket wallet the size of George Costanza’s and worked in a $50 office chair). Back pocket wallets and shitty office chairs should be a GlibFit.
As we brought almost no furniture up with us, and as my old Colorado office chair was at the end of it’s lifespan, I bought a $400 office chair for the office here. Comfy and rated up to 350 pounds (I don’t weigh that much!) as one of my peeves with office chairs is the failure of the raise-lower piston. This one should last for years, and my legs and lower back appreciate it. I spend a good part of my workdays in it, after all.
We bought a pricier chair for Mrs. Animal – actually a gamer’s chair, but with a nice lumbar support and a footrest. With her back/hip issues she needs a good chair even more than I do, and like me, she spends a lot of time in that chair; her publishing business has her at the desk 50+ hours a week most weeks.
It’s just not worth skimping on office chairs.
The SU wants one. I’ve asked her “What are you waiting for?”
“But they’re sooooooo expensive.”
“I don’t care.”
” . . . ”
Honestly, I love her to death, but somedays it’s like trying to get a cat to drink water.
Drank too much beer on vacation – not that I regret it, just have to deal with it now (and the next few weeks).
I don’t understand too much beer.
Yah. Is “too much beer” even English?
Same as so many weeks before—kill it at the gym every weekday, eat healthy at night, and blow it on the weekend by pigging out. I have an orange flavored hostess cupcake in my hand as I write this.
“I have an orange flavored hostess cupcake in my hand”
hawt
OT – Be prepared for this crap non-stop
Body found where Gabby Petito search is underway in Wyoming, no confirmation of identity
Of course. And why was that guy just let loose? Didn’t he immediately vanish?
I’m studiously avoiding this stupid clickbait and even I recall that it was several days before he disappeared.
And keeping up on the local crime beat I’m actually impressed they got one. He radically changed his hair.
Brooklyn man, 32, caught on surveillance footage ‘kicking woman down subway station escalator after he pushed past her’ is perp-walked (with a whole new haircut)
Still think the “perp walk” should result in jail time for agents of the state however.
Some people need to learn “street smarts” the hard way. This shit is almost always the result of speaking to or looking at someone that you should know better not to speak to or look at.
Yep! People can be violent and just want a reason.
If only there was something we could call justice. Kicking someone down moving metal stairs is more than felony assault in my book. I don’t agree with not speaking to rude assholes and cowering because we let psychos roam freely.
Let’s just change to standards shall we? If that was an NYPD officer tumbling down the stairs, how would things be going for the perp?
His hair looked very flammable. The correct response would be to silently lean over and set his man bun aflame. No words needed.
I dunno. If some silly chick doesn’t know the Universal Rule of Escalators and Moving Sidewalks (stand on the right, walk to pass on the left) and then gets all offended when I brush by her, I’d be tempted to give her a gravity-assisted lesson as well. Not that I’d do that, but ten seconds’ worth of going full R. Lee Ermey on her ignorant, entitled ass might be warranted.
They repeatedly call that a “dropkick”. I may be mistaken, but that is not a drop kick, don’t you usually end up on the ground when you dropkick someone?
I blame the arm ink for this tragic ending. Parents, don’t let your kids
grow up to cowboysget tatts.I would only be interested in this story if it involved non-white people because that’s the kind of anti racist I am.
Dammit, we are having the second power outage in a week. Cooking bacon on the gas grill now. Restoration by bed time… maybe.
My sympathies.
Power here in northern NJ is far less reliable than in the south where I grew up. However, according to my parents it’s now gotten much worse.
We’ve nicely managed to fuck up the whole electricity thing in a number of states and places.
It the same 250+ homes. The rest of the county is fine.
Fortunately I have my priorities straight. I have battery backup on my internet access and house routers. I have 192 minutes left! You’re not getting rid of me that easy.
Wife asked me if I could bake a casserole on the grill. Sure, why not.
Power came back on. Yay! It’s been raining for days. My shirt feels like a roll of duct tape.
I was going to brown the top of the casserole with my trusty butane soldering iron, but the wife unit has rescued it from the grill.
Update:
Did ten 215 pound deadlifts today (2×5) no problem. Mrs. Dean ordered two 35 pound plates, which let me load more than 205. Could definitely lift more and will try 225 next week. Didn’t fuck with cleans this week; I want to get my form pulled together, which is mostly a matter of significantly stretching out my wrists/forearms.
Weight continues to hover just under 190. To get to 185 I will either need to cut down on my drinking or add time to ,y daily workout, both of which will require significant changes to my daily routine.
?
I sling ladders sized from sixteen to forty feet long around houses all day so I get plenty of exercise at work. Yesterday I decided to take a 2.5 mile round trip walk to the gas station for beer instead of driving. Carried a six pack in each hand on the walk back and now it feels like I tweaked something in my left elbow. Aging is annoying.
I walk until my back hurts and then I know it’s time to turn around and go home.
Oddly, I get more stiff and sore from driving a car for more than a couple hours than I do after a physical day of work.
The modern farmer’s carry. It’s good exercise. Sorry you tweaked something.
Start with a sixes and progress to a half case, a case, a pony keg. . . .
*looks down at stomach*
Well, the sixes are gone anyway…progress!
/looks at corney kegs in the basement
It just kills me that seven years or so years ago I could use brick clamps and walk ten Mason bricks in each hand across a jobsite all day but now twelve tall boys can wreck me in half an hour.
Dude, a gallon and a half is a LOT of beer to drink in 30 minutes. The foam alone might make me hurl.
Just remember these words of wisdom– age improves with wine.
I’m a beer guy pretty much exclusively now. Hard liquor wrecks my stomach and wine gives me terrible hangovers.
“But TH, you could just drink less of the wine.”
Wine gives me terrible hangovers.
White, rosé or red?
All.
Late to the party am I, but if you’re experiencing DOMS, taking 5-10g of L-glutamine powder after a workout (and daily in-between) can really help with resolving DOMS symptoms quickly. Works for geriatric me.
“I’m BEAM, and I approve of this message.”
I haven’t barfed going on 5 hours now. I even had a croissant and some water.
Wuhan flu or something more mundane? Either way, feel better.
Something disagreed with me, plus booze last night.
I’m glad you are feeling better. Maybe leave the steaks until tomorrow, huh?
I really wish I had a baked potato, tbh. If I had one, I would just eat that. But I’m going to try to eat part of the steak and some veg.
Steamed rice. Leave the steak until tomorrow. Nothing sadder than blowing chunks of prime beef.
What Tundra said.
OK I put the steak away for tomorrow. 🙁
Salted?
Already cooked. But I like cold steak.
Me too. I’ll make a bunch tonight and eat cold leftovers this week.
You know..cook that steak a little under. Next days…slice it up and fry with some bacon. Cook the eggs in the bacon fat..then you’re back to the steak and eggs with a side of bacon for you breaking of fast.. FTW.
Boom!
Eh, if the fat content in a croissant didn’t freak out the ol’ gastric juices, you’re probably pretty ok.
Make corn soup today for the winter with fresh corn.
https://www.justonecookbook.com/corn-potage/
Baby backs are smoking on the Weber. Apparently the state forestry dept has gone full on fascist and not just prohibits burn piles but also campfires of any type including cooking or charcoal fires. They and their partners have ramped up automated image detection of fire starts in the last year. Not that it’s improved response or effectiveness, particularly as they’ve rejected longtime resources in favor of empire building, but it occurred to me that those same sensors will be used to ID people firing off fireworks or bbqing even if those don’t lead to fire. IoT is the Internet of Totalitarianism.
Taking the stairs at work again. I got I into a bad habit of taking the elevators for conveniences. Now it’s only when I’m taking the handtruck down to the mailroom. Also going back to the parking lot several blocks away instead of street side parking (city hasn’t enforced meters since covid mania started). Baby steps.
I drove up State st. in Salem yesterday, a massive anti-vax protest going on in the parking lot across the street where they usually have a farmers market. It was good to see, but I am not hearing much about it on the news. I saw more than a few “my body, my choice” signs carried by women.
I saw it on a couple of the newspaper/tv websites as a single burying story compared to the relentless fearmongering. I wish I had known about it in advance.
I’ve been very, very happy at week 7 (or is it 8?) of the all-body Steve Reeves workout. Old school 1950s barbell and dumbbell exercises, no special machines needed.
https://mikemahler.com/articles-videos/weight-training-for-size-and-strength/the-steve-reeves-workout-for-size-strength-and-health
I have bigger arms and chest, along with a thicker, wider back than I ever did with a 3-way split. I wish I had known about this method before!
Nice!
It’s an interesting approach. I mostly squat first just to be fucking done with it.
Things I learned today. John Moses Browning would not have gifted the world with his designs if not for polygamy.
GlibFit.
https://www.redgifs.com/watch/oblongsinfulfallowdeer
NSFW.
https://archive.is/dVQgE/c8592f24b368497297b9d36136764330dbf74dd3.webp
NSFW.
https://archive.is/bQwfg/8ac4bad211925933102fbf8e14f6a31d01a363e6.webp
NSFW.
https://archive.is/LawPd/1744678a8d8a50203b60b80f2d2fed0069ba428b.jpg
NSFW.
Kinda meh, Jaded by Q?
Or just spoiled……
Lovely woman.
My complements to her surgeon.
https://www.thegatewaypundit.com/2021/09/developing-body-found-wyoming-forest-search-gabby-petito-fbi-hold-news-conference-4-pm-mst/
So yesterday I saw emergency lights on the highway towards me. Ok, pull over. Turned out to be sheriff’s deputies from another county escorting motorcoaches of a visiting football team from the airport to the stadium, including blocking intersections so they won’t be inconvenienced by coming to a full stop for two minutes. Fucking bullshit abuse of power. And those jokers, like judges, don’t even realize how much credibility they’re pissing away with their conduct or the consequences down the road.
Ive made it home safely from rural Adams County and Jugsy’s “family function”. It was an exhausting day.
Vishnu H. Yahweh they are an offensive brood of in-bred peckerwoods.
Students die-in on Pentacrest, protesting the ‘perpetual state of stress’ caused by UI’s lax COVID rules