[centraal] BodyBuilding-Topic deel 17

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Op woensdag 18 januari 2006 12:55 schreef Tommy__ het volgende:
wel heb ik nog een vraagje,

hoe zit dat met stijve spieren?

- hoe lang mag je ze niet belasten (persoonlijk: de 2de dag dat m'n spieren stijf zijn zien ze weer af)

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- hebben ze nood aan eiwitten?

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- is het waar dat ze stijf zijn omdat er microscopisch kleine scheurtjes in zitten?

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Just about all of us at one time or another has felt sore the day or so after a workout. If your like most individuals, you probably blew it off, took a few days off from your training and chalked it up to an overly aggressive workout, or the buildup of lactic acid in the muscles. Because so many misconceptions exist about this phenomena, I thought you might like to hear the real story-at least as much as is known so far.....

The feeling of pain, stiffness or discomfort in muscles that occurs a day or so after a work out is known in the scientific community as Delayed Onset Muscle Soreness Because nobody wants to go around saying that mouthful, most usually just call it “DOMS”for short. Even though DOMS has been under scientific scrutiny since the turn of the century, at the present time, the actual biological process behind it remains a mystery. What is known is that DOMS is a complex process, and every piece of the puzzle uncovered, makes it all the more mysterious.

Many theories exist to explain the occurrence of DOMS. Some of the more plausible of theories include:
The torn tissue theory, which states that microscopic tears in the muscles themselves are the cause of DOMS.
The connective tissue theory advocates that damage to the connective tissue attached to muscle is the cause of DOMS.
The Inflammation theory states that the pain felt during DOMS is simply a by-product of our bodies attempt to fix the damage that has been caused by a workout.

While each of these theories, and others which I have not discussed, do explain some of the aspects of DOMS, none of them can explain the entire process. The following is a quick run down of what we do know about DOMS.

1. The pain of DOMS is said to occur within the first 24 to 48 hours following exercise. Peak intensity of discomfort occurs somewhere between 24 to 72 hours following exercise. The soreness usually subsides within 7 to 10 days after the initial damage has occurred.
2. Of the three types of muscle in our bodies, cardiac(heart muscle), smooth (which lines our blood vessels) and skeletal (which is attached to our skeletons, for example, you’re biceps muscle) , DOMS effects only skeletal muscle. Whats more, DOMS can occur in any skeletal muscle in the body and can occur regardless of the persons fitness level.
3. DOMS is not caused by lactic acid in the muscle. Lactic acid is a by product of burning sugars for energy duiring intense physical exercise. Within an hour after exercise, most, if not all, of the lactic acid produced in the muscles is removed and degraded. This misconception of lactic acid and DOMS probably got started by that fact that lactic acid is in fact produced in the muscles during intense exercise and does cause muscles to fatigue. The key point to remember is that muscle fatigue and DOMS are two different processes and just because they sometimes seem to go hand in hand, they are not related in any way.
4. DOMS does not result in any long term damage to muscle. This makes sense; if it did, we would expect to see great declines in the abilities of professional athletes during the course of their careers.
5. Studies have shown that the vast majority of damage associated with DOMS is attributed to eccentric muscle contractions, in which the muscle fibers are lengthened as force is applied to them. Eccentric muscle contractions occur, for example, when you run downhill, or as you are lower a weight (such as during a squat or an arm curl).

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Op donderdag 19 januari 2006 12:16 schreef El-Rico het volgende:
Hoe trainen jullie schouders?

Pak je altijd eerst voorkant, dan zijkant en dan achterkant?

Of toch meer afwisseling.
Ik vind t lastig, omdat voorkant toch meeste energie kost, pak ik meestal voorkant eerst.

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Op donderdag 19 januari 2006 12:47 schreef Tommy__ het volgende:
bedankt J,

ik bekijjk zojuist jou voedingsschema, hierbij enkele vraagjes:

- het lijkt alsof je je olijflepeldosis hebt verhoogt, zoja, waarom?
- je pakt whey en proteine, maar er zit toch proteine in whey? wat versta je dan onder het product proteine?
- heb je niet meer afwisseling nodig per dag?
- ik veronderstel dat je er je hoeveelheid water per dag niet bijzet omdat het geen voedingswaarde heeft (buite mineralen)