Why Do People have Muscle Soreness after a Workout

[nextpage title=”1″ ]

Muscle pain is a common complaint that is suffered by the majority of people, once they are finished up with their particular workout session. There are a few different names that represent muscle pain as Muscle soreness and DOMS. Muscle pain is an entirely different phenomenon than Muscle Strain.

A muscle strain is a situation, which occurred due to damage of muscle or tear of the muscle. If you continue exerting pressure on that particular muscle, you ultimately impose the risk on surrounding vessels that cause bleeding and bruising.

Causes and Symptoms of Muscle Strain

It’s paramount to realize the causes and symptoms of muscle strain, ignoring muscle strain or thinking it as temporary pain can be harmful to your muscles in the long run. Few symptoms of a muscle strain include swelling, feeling pain even if you are not performing any task and weakness of the muscle. So, must aware of these symptoms. Seeks the doctor’s attention if the pain persists for longer than a day.

Understanding DOMS – Muscle Soreness after a Workout

DOMS means delayed onset muscle soreness. This muscle pain is not only particular to those people who like to go to the gym but also everyone who involves in any exercise program or workout plan can suffer this pain. DOMS usually occurs when you begin exercising, change your workout routine, the intensity of exercise and even time duration. At the start, muscles are not used to the new workout routine, but once you keep going with the same workout routine, you will get relief after a couple of days. This muscle pain starts appearing after 24  hours and lasts up to few workout sessions, but if it keeps going then, you may need to concern with your Gp.

Muscle Soreness relates to the repetition of one muscle by engaging in any physical activity over and again. There are different names of muscle soreness such as muscle injury, muscle cramps, muscle ache, muscle sickness, muscle tenderness, muscle strain and illness all are used in the same sense and having same meanings. People exactly should know whether they are in pain or having muscle soreness because if they are in pain and start treating of muscle soreness then they do not get benefits from that particular treatment.

[/nextpage]

[nextpage title=”2″ ]

Reasons of Muscle Soreness after a Workout

Reasons of muscle soreness include

  • Too much exercise (strenuous exercise)
  • Extended periods of standing
  • Continuous sitting on the desk for long hours because of job nature

How to Avoid Muscle Pain

Stretches and warm up can also be helpful to reduce this muscle pain. You need to ponder on a stress relieving exercises such as yoga. Treatments, like ice packs, massage, anti-inflammatory drugs can be effective but still, it’s not a 100 percent accurate method. Avoid high impact exercises and take a rest for a couple of hours, could be the best option. If muscle pain is getting worse then better to quit the exercise for a couple of days.

Ice or Hot Treatments for Muscle Soreness after a Workout

As we all know a right treatment produces useful results. If we diagnose any symptom regarding a particular disease the other step always get more important that is what kind of treatment should be for that disease?

Similarly, in the case of muscle soreness, it is important to choose a right treatment that is when to start ice method and when should prefer heat method?

If you have achy muscles, you can consider both approaches but a time factor cannot ignore. The best approach to go straight away is Ice approach to get rid of this situation. Swelling and inflammation only reduce under cold conditions.This ice method can use for two days by applying ice and cold pack for 20 minutes after every 4 to 6 hours. After 2 or 3 days, you can look into a hot approach that is helpful in relaxing muscle soreness.

Tips for Getting Rid of Muscle Soreness after a Workout

Muscle soreness can avoid if you follow these simple tips

  • Soaking in a bath with Epsom salt
  • Keep hydrated pre and post workout.
  • Do not skip any training after being sore muscles.
  • Pre and post stretches should be part of your exercise program.
  • Similarly, warm up is also essential for any workout.
  • Stay hydrated can reduce the injuries and muscle pain.
  • You can soothe your sore muscle by stretching (using a foam roller), rest and sports massage.

If anyone feels muscle soreness after working out or change in any workout plan then should not skip next day workout. It’s a temporary muscle soreness, and you will get rid of such type of muscle soreness after a couple of days.

[/nextpage]

What do You Need to Know before Start Exercising to Build Muscles at Home

Build Muscles
Build Muscles

Gym membership fees are not cheap. Besides, it might be hard to make out time from your busy schedule and go the gym. Many people are opting for exercises in the comfort of their homes. It is crucial that you know the exact exercises you should perform when you would not be under the skills of a professional trainer. Incorrect exercise routines could lead to strains and even fractures if you are not careful.

Build Muscles by Calisthenics Exercises

You can build muscles at home by doing calisthenics. These are body weight and gravity exercises used to develop resistance. The most favorite exercises in this category include sit-ups, lunges, and push-ups. Others include Pilates, yoga and in extreme cases martial-arts. Before you embark on any of these exercises, warm up for about 5-10 minutes, this is to ensure that you do not have any injuries during the process of working out.

Maximum Duration of Exercise

Note that you do not need to exercise for hours before seeing the desired results. Ensure that you confirm your exercise regimen with your doctor and minimize your calisthenics to 20-30 minutes per time. Start slowly and gradually build up momentum. Do a dozen repetitions of each exercise to develop synchronization, stamina, and strength. Try to work on different parts of your body every day. You can do abdominal exercises on Monday. You can work on your legs on Tuesday and your upper body on Wednesday. Try to repeat these exercises within the week for effect. You should pick out a day to rest.

Exercises to Build Muscles for Upper Body

If you are interested in upper body exercises, try push-ups, downward-facing dog, cobra, side plank and plank pose. When you are doing push-ups hold it up while your hips remain lifted and when doing the plank pose, keep your back straight. Since you are working out at home, use things around the house as hand weights. These things include milk jugs or even soup cans. Bicep curls and triceps kickbacks help to tone out the arm muscles. You can use the soup cans for mini chest presses.

Exercises to Build Muscles for Lower Body

If you want to do lower body exercises, you should be doing leg lifts, squats, and lunges. Ensure that you stand with your feet slightly apart to prepare for a squat. Protect your lower back by engaging your core and then gently lower your hips while your heels remain flat on the floor. Bring your thighs in line with the floor and keep your back ramrod straight as you do so. Come out of the squat slowly and with controlled movements.

Best Tips to Build Muscles

Millions of guys always think about building big upper bodies, and few of them get what they desire. Lack of proper planning, lesser facilities, bad environment, imbalanced nutrition are the major issues that keep them away from building big muscles. Only hard work can’t produce positive results unless you focus on others factors as well.

  • The right exercise order is a critical factor when you are planning for building big muscles. The order should be a chest with triceps, back with biceps, shoulder with traps.
  • Proper rest for a particular muscle is necessary.
  • Time for a single workout or a session shouldn’t exceed 30 to 45 minutes.
  • Rest between sets should be around 45 to 60 seconds.
  • Rotation of Exercises order gives your muscle a shock and it will help in pumping your muscles.
  • The right proportion of protein, carbohydrates, and fats are much-needed things, according to body weight.

Don’t forget to follow these effective tips when you start thinking workout to build muscles.

Best Workout Routines for Increasing Full Body Strength

Full Body Strength
Full Body Strength

[nextpage title=”1″ ]

Shoulders Workout Routines for Full Body Strength

Shoulder Workouts

Shoulder workout is considered one of the hardest workouts among all other workouts because it requires lots of power and energy to raise dumbbell or barbells. People love to do shoulder exercises because shoulders give to the body a proper shape, strength and also broaden your structure because of increasing lateral deltoids. People are still confused which exercises are best and most useful for building strong deltoids and should include while doing shoulder workout. Strong shoulders are necessary to support other exercises as well such as any arm exercise or even chest exercises where you lift heavy weights.

Shoulder Anatomy

Shoulder mainly consist of anterior deltoid that is the front portion and this muscle attached to a cervical bone, lateral deltoids that referred as outside shoulder and the last posterior deltoids which exist back of a shoulder. You should select at least one exercise for each deltoid portion combined with traps and shrugs exercise.

Shoulder Workout for Anterior Deltoids

  • Front barbell shoulder press
  • Front Dumbbell Press
  • Front dumbbell raise
  • Overhead front dumbbell raises with both hands

Shoulder Workout for Lateral Deltoids

  • Dumbbell lateral raise
  • Bent over low pulley side lateral
  • Bent over dumbbell rear delt raises

Shoulder Workout for Posterior Deltoids

  • Bent over row
  • Barbell behind neck shoulder press

Traps Workouts

  • Pull-ups
  • Bent over row

Workouts for Shrugs

  • Barbell shrug
  • Barbell upright row

So, there is no point of doing 2 or 3 exercises for the same muscle group and ignore others.

Best Shoulder Workouts

  • barbell front shoulder press
  • Overhead Front Dumbbell Raise with both hands
  • Dumbbell lateral raise
  • Barbell behind neck shoulder press
  • Bent over row
  • Barbell shrug
  • Barbell upright row

Tips for Shoulder Workouts

  • Follow the sequence
  • Three reps with 30 sec rest between each set.
  • Rotate exercises order.
  • your posture should be in 90 degrees.
  • Keep feet shoulder width apart.

[/nextpage]

[nextpage title=”2″ ]

Chest Workout Routines for Full Body Strength

Chest Workouts

It is the most typical workout that is performed by men and women. It is easy to do if compare to other workouts. Still, people facing problems as they do not know which exercise belongs to upper, middle and lower chest. People do plenty of reps for the same muscle and ignore the other parts. Such as if people do incline bench press then which is for upper chest muscle that connects with cervical or collar bone then there is no point to perform dumbbell incline press. So, selection of exercises is equally important to develop healthy muscles.

Chest consist of these portions upper chest,  middle chest,  lower chest and inner chest. So if any one want maximum benefits then go for each portion in a single workout.

Upper Chest Workouts

  • Incline Barbell Bench Press
  • Incline Dumbbell Press
  • Pull-over
  • Single Dumbbell Raises with Both Hands
  • Inward Grip Barbell Press

Middle Chest Workouts

  • Barbell Dumbbell Press
  • Dumbbell Press
  • Dumbbell Flys
  • Pull-over
  • Dips
  • Push-ups

Lower Chest Workouts

  • Barbell Decline Press
  • Dumbbell Decline
  • Dumbbell Flys Decline

Inner Chest Workouts

  • Cable Crossover

Work on Deep Cleavage

  • Narrow Grip Press

Best Chest Workouts

  • Incline Barbell Bench Press
  • Pull-over
  • Barbell Dumbbell Press
  • Barbell Decline Press
  • Cable Crossover
  • Narrow Grip Press

Tips for Chest Workouts

  • You can select each exercise from each portion.
  • Do 5 to 6 exercises with three sets and repetitions are 12, 10, 8.
  • Do two exercises for a weak portion.
  • Select 2 workouts and rotate each week.

[/nextpage]

[nextpage title=”3″ ]

Legs Workout Routines for Full Body Strength

Leg Workouts

Leg Workouts are the toughest workouts in overall bodybuilding workouts. That is why lots of people do not like to do leg workouts because it requires more power to lift heavy weights. People are also confused which workout is best for strong legs. Leg workouts include quads, hamstring, and calves. Hence, working for every part is imperative for developing good lower portion. Leg workouts also increase your upper body and strengthen the core as well. There is no point of doing exercises for the upper portion and ignore lower body workouts.

Misconception of Leg Workouts

We can see lots of people in a gym those are having excellent upper portion but very skinny legs just like an ostrich. Balance and symmetry are key for a healthy body. Almost 90 percent of Asian people do not do leg workouts, and they have a misconception that leg workouts are for those who take part any bodybuilding competition.

Best Leg Workouts

Here is a list of leg exercises according to leg anatomy.

  • Barbell Squat (Quad and Gluteus)
  • Barbell Walking Lunge (Quad and Gluteus)
  • Leg Press (Quad and Gluteus)
  • Leg Extension (Quad )
  • Lying Leg Curls (Hamstring)
  • Deadlifts (Hamstring)
  • Calf Presses on the Leg Press Machine (Calf and Hamstring)
  • Donkey Calf Raises (Calf and Hamstring)

This leg workout aims to build strong leg by working on quads hamstring and calf.

Tips for Leg Workouts

  • Three sets for each exercise
  • Total number of sets eight * 3= 24
  • Rest 45 sec between sets
  • The third set should be three times of first. If you lift 20 kg on squat third set should be 60.
  • Number of repetitions should be 12, 10, 5-8

Benefits of Leg Workouts

  • Leg muscles are big, and that’s why anyone can lift more weight on legs. When you lift more weights, it increases the growth rate of testosterone and hormones.
  • Leg workouts such as deadlift and squat not only work for legs but also, it helps in strengthening core and shoulders as well.
  • Once you have a stronger core, then you can increase lifting upper body weights too.
  • Body looks attractive if you have symmetry and balance.

Diamond Shaped Calves

Calves are the most neglected area of whole body training. People love to workout for chest, arms, shoulder and lats, but few of them think about overall body training. The majority of them never bother legs and calf exercise. As we all know that the prime concern for everyone is having big arms and chest because these two body parts are more attractive and prominent and also enhances the overall body looks. But it does not mean that massive bodies with skinny legs look stunning as well.

For bodybuilders, it is equally important to have the symmetry of the body. In fact, legs and calves can play a major difference between 2 competitors. Mike Mentzer and Arnold Schwarzenegger distinguished themselves as elite bodybuilders by developing symmetry in their legs with diamond shaped calves.

Excuses for not having strong calves

People always have excuses about weak calves and put this blame on genetics that calves are not developing appropriately. So, skip out this false illusion from the mind and must focus on building strong calves. The second issue about calves workout is that people perform it very quickly which limits the range of motion.

How does calf exercises work

When you lower your heel towards the floor, you can feel stress or force on the Achilles’ tendon. Avoid bouncing while lifting the weight up and not touch your sole to the floor. Reach maximum unless you will stand on your toes, pause for 1 sec then go down.

Exercises for Diamond Shaped Calves

Look at these exercises for building strong calves.

  • Seated Calf Raise
  • Standing Calf Raise
  • Donkey Calf Raise

[/nextpage]

Tips and Safety Precautions for Ab Workouts

Ab Workouts
Ab Workouts

[nextpage title=”1″ ]

Nowadays, ab workouts are gaining much popularity among people in all over the world. Men try to adopt different ways to get ripped ab or 6 packs.  Everyone in the gym as well as at home prefers to do the ab workouts, but most of them do not figure out exactly which are the best ab workouts for them. Its’s useless to perform hundred of crunches or leg raises at once, in fact, you should plan for your ab workouts. People have a misconception that you will get the good results if you go hard for a particular exercise.

Best Tip, when you are training for your ab workouts you should always focus on quality, not at quantity. It is best to do 15 repetitions for each exercise and for all abdominal muscle such as upper abs, lower abs, middle abs, and obliques.

Importance of Ab Workouts

The importance of developing your abdominal muscles (more commonly known as “abs”) is as crucial as developing other parts of your body. It is very important for posture, as your abdominal muscle is attached to your pelvis and spine. Can you ever visualize yourself not being able to stand, or walk properly? I don’t. As a matter-of-fact, approximately $50 Billion is spent on a yearly basis by numerous people experiencing back pains, and this is a big deal indeed. So what is one way to prevent back pains? It is none other than strengthening your abdominal muscles. Other than posture, your abdominal muscles are also responsible for maintaining balance; this is because of your “gravity center” or roughly. The area just below your belly button called the “sacrum.” It handles making standing upright or sitting, or walking upright possible and helps to not cause pain or injury.

Tips – How to Plan Ab Workouts

Lots of people are not aware of this fact that their wrong workout selection might harm their efforts and can distract them from their goals. It is unfair, to say about those who only perform their workout at home can’t get the desired results. In fact, It’s a golden opportunity for them to look at these exercises which they can perform easily at their homes. The only requirement is concentration and full commitment and just give 30 minutes to your ab workouts.

[/nextpage]

[nextpage title=”2″ ]

Ab Workouts Program

You can perform Ab workouts at home as well as in gym and by using machines or without machines.

Hanging Leg Raise

Movements: Flexing and Extension

Target area: Abdominal section

Plate Twist

Movements: Flexing and Extension

Target area: Abdominal section

Plank

Movements: Balance and Stabilization

Target area: Inner abdominal muscles, back

Bicycle

Target area: Obliques, Core Muscles

Classic crunch

Target area: Upper ab

Reverse Crunch

Target area: Lower ab, Core Muscles

Woodchop

Dumbbells, medicine ball, and cable weight system can be used.

Target area: Torso

Trunk Rotation

Target area: Ab, Obliques

Bird Dog

Target area: Core Muscles

Knee Tucks

Target area: Ab, Legs using a stability ball

Glute Bridge

Target area: Ab, butts, Core Muscles

Side Plank

Target area: Ab, Obliques, Gutes, Core Muscles

Tips – How Can You Avoid Common Ab Workouts Mistakes

Although it is exquisite to keep your body fit but keep in mind that proper guidelines reform overall results. Here, we will discuss, how you can avoid the common mistakes during performing ab exercises. You must have the knowledge about what you going to do such as:

  • What does his or her body exactly want?
  • How many workouts should be done by the individual?
  • Which parts do you need to focus on?
  • Which is a good diet for ab workouts?
  • Is he ready to spend much time for building ab?
  • Current body fat he is currently having?
  • How many calories does he want to burn off during a particular workout?

Tips to Perform Your Ab Workouts

  • It is the best technique to do exercises in combination such as two exercises for each abdominal muscles.
  • 10 exercise 12 reps each exercise and three times sounds good. The total number of repetitions would be 120 * 3= 360. You can quickly burn over 150 calories for this 30 minutes ab workouts.
  • Avoiding junks food those are high in sugar, fat, and carbohydrates.
  • Eat Protein 1 gm per kg body weight.
  • Increase your water intakes because it keeps you hydrated throughout the whole day.
  • Frequent workout sessions should be preferred to burn maximum calories in a week for the ab workouts program.

Safety Precautions for the Ab Workouts

  • There are different types of ab workouts such as Upper Ab WorkoutsMiddle Ab Workouts, Lower Ab WorkoutsV-cut Ab Workouts, and Oblique Workouts, so it is must necessary thing you choose your workout according to your age factor and gender.
  • A most common complaint among people who undergo abdominal exercises is the lower back pain and it is the result of hyperextending your spine. You should be more careful if you are already facing this problem and start during your workout. Avoid over training for ab workouts.
  • It is always the best and the safest way to refer to your healthcare provider or medical practitioner, or even your gym trainer before even attempting to begin any workout or exercise routine.

[/nextpage]

Is It Good Idea to Perform Full Body Free Weight Exercises for Toning up Muscles

Full Body Free Weight Exercises
Full Body Free Weight Exercises

[nextpage title=”1″ ]

The development of strength involves the selection of appropriate exercises and proper execution of these selected exercises is imperative to get productive results. It entirely depends on your choice how do you want to do your exercises. You have two options to perform these exercises i.e ‘free weights’ and the other option ‘with the help of machines’. Both ways of doing exercises having their own health benefits. Here we will discuss which free weight exercises are best for developing your upper and lower body muscles and no doubt these free weight exercises are also best for weight loss.

Upper Body Free Weight Exercises

You can use dumbbells and barbells and as well as your own body weights for performing resistance training exercises for your upper body. You can also do push-ups, jumping jacks, pull-ups and even stretching. These exercises are equally important for women to melt down fat from their breasts. There also few more exercises that will help to get attractive and toned breasts.

Bench Press

  • Set down on a flat bench
  • Grip the bar firmly with hands outside shoulder
  • Keep the wrist straight
  • Lower the barbell until just above the chest
  • Extend the elbows to return to the start

Dumbbell Flyes

  • Hold the dumbbells in both hands.
  • Put down yourself on a flat bench with the upper body fully supported on it.
  • Raise the dumbbells above the chest with an elbow slightly bend.
  • Lower the dumbbells until both hands are at bench level.

Shoulder Press

  • Sit with feet apart at shoulder distance.
  • Position dumbbells about ear height.
  • Raise overhead until arms get fully extended.

Lateral Raise

  • Stand with feet shoulder width apart.
  • Place the dumbbells on the sides of thighs with slightly flexed elbows.
  • Raise the dumbbells to shoulder height.
  • Rotate dumbbells to keep parallel to the floor.

Upright Row

  • Stand with feet just outside hip width apart.
  • Lift the barbell with close hand grip up to chest height.
  • Keep the elbows higher than the hands.

Front Raise

  • Feet apart slightly wider than the shoulder.
  • Hold dumbbells in front of thighs.
  • Raise weights up to shoulder height.

Single Arm Row

  • Place the knee and hold the dumbbell on the same side.
  • Keep the chest outward.
  • Raise the dumbbell directly up towards the armpit.
  • The elbow should be closer to the body.

Bent Arm Pullover

  • Laid down on a flat bench.
  • Hold a dumbbell with both hands.
  • Position dumbbell with elbow slightly bent up to 90 degrees.
  • Move downward until arms are parallel to the torso.

Prone Flyes

  • Laid down on an inclined bench back towards the ceiling.
  • Grasp dumbbells with both hands with palms inwards.
  • Raise the dumbbells directly out to the side until level with the shoulders.

Barbell Biceps Curl

  • Standing with the feet hip width apart.
  • Hold the barbell with shoulders width grip at arm’s length.
  • Raise towards the chest and slightly downwards without locking out the elbows.

Free weight exercises work for stabilizer muscles.

[/nextpage]

[nextpage title=”2″ ]

Lower Body Free Weight Exercises

Lower body exercises are extremely hard as compared to upper body exercises but you can’t deny the importance of lower body exercises when it comes to sculpting your full body, boosting your stamina, increasing your strength, and also a symmetry of your body.

Back Squat 

Squats provide numerous benefits, which include increased flexibility, built the stronger lower body, greater core stability, and increased hormone release.

  • Place bar across upper back
  • Feet shoulder width apart
  • Slowly downwards
  • Push through the ground keeping chest lifted
  • Keep knees in line with toes and heels down

Forward Lunge

This exercise is known as multi-joint exercise. It is suitable for enhancing core strength and hips flexibility.

According to the American Council on Exercise, lunges are one of the most effective lower-body exercises and are right up there with squats, step-ups and quadruped and four-way hip extensions

  • Stand straight keeping dumbbells in both hands
  • Feet shoulder width apart
  • Keep the chest lifted
  • Lunge forward using alternate legs, flexing the knees until leading leg knee is roughly at a right angle.
  • Keep knees in line with toes and heels down

Dead Lift

Dead Lifting will strengthen the entire back, and it’s surrounding muscles. It also builds core stability, increased fat burning, maintain good posture and increases cardiovascular performance.

  • Barbell resting on the floor
  • Place feet under the barbell, so shins are lightly touching
  • Grip wider than shoulder
  • Lift bar from the floor by raising the hips and shoulders
  • As the bar passes the knees drive the hips forward to stand up straight

Advantages of Free Weight Exercises

  • No matter how many times you lift a barbell or dumbbell.
  • You can easily develop your smaller synergetic muscles and stabilizer muscles.
  • You can lift dumbbells and barbell easily and can also move wherever you want.
  • Barbells and dumbbells are cheaper.
  • Increase power and boost your strength through the use of weights.

Hence, don’t forget about consistency, you need to perform free weight exercises on a regular basis to gain maximum fitness boost.

[/nextpage]