building muscel, Muscle building workout, Soreness, muscel,

Building Muscel

Your muscles are sore from your last workout. You have a cold and your head feels like a block of concrete.. Good reasons to skip a workout, right? Maybe, maybe not.

Soreness and weight lifting go together like Elizabeth Taylor and marriage, especially when you are just starting a weight training program. Men tend to lift too much weight at first rather

building muscel mass tip

than gradually increasing the load. So they get sore. Lower the intensity and work through it, advises Harvey Wallmann, a physical therapy professor at the University of Nevada, Las Vegas. "Sore muscles are weak and damaged, and continuing to train at a high intensity can lead to further damage and in- jury;" he says.

"In the early going, you may be somewhat sore because sometimes it's a trial-and-error method," says Wallmann. "You don't know what you can do and can't do."

building muscel mass tip

The key is to recognite the difference between

soreness and pain. "Soreness isn't bad," says Wall- mann. "Pain is bad. Pain is telling your body, 'Don't do this anymore.'" With soreness, however, you should probably work through it, using lighter weights until it passes. In fact, doing light repeti- tions may actually. help you feel better because it can clear the lactic acid that can build up in your muscles and cause soreness.

building muscel mass tip

If you continue to have soreness, don't be macho, man. You can develop tendinitis or even have tendons pull away from bones with some weight lifting injuries. In case you're wondering, the parts of the body most often injured during weight training are the fingers. That's followed by the back and the shoulders.

To minimize soreness in the first place, stretch before, after, and even in between exercises. There is some evidence that muscle repair is hampered somewhat if you don't stretch. There's a right and a wrong way to stretch, too. We tell you how to do it right in Warming Up and Cooling Down on page 41.

If you have a cold, you can probably continue to exercise without making the symptoms worse. In one study, researchers inoculated SO volunteers with a cold-causing virus and then separated them into two groups.. One group exercised, one was sedentary:

The differences in how long each group's cold symptoms lasted weren't statistically significant, re- searchers concluded. So they offer the following advice.

Tip Before you begin a workout, loosen up

a sore muscle with moist heat. After- ward, apply ice wrapped in a towel to the same area for no more than 20 minutes. That is how to building muscel mass

Building Muscel

(c) Copyright 2005