Guest guest Posted July 23, 2005 Report Share Posted July 23, 2005 Well, Im four weeks into my challenge and have lost ten pounds! On Friday I started a different squat exercise and I worked sooo hard now im wondering maybe a little too hard, if thats possible? my quads hurt so much they feel like dead weight. Anyone else out there ever experiance this, or did I overdo it? I really enjoyed the work out and was quite proud of my new found strength. All I can think now is Im glad I dont have to do lower body again untill weds!. . Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 23, 2005 Report Share Posted July 23, 2005 , Great going! If you didn't pull the muscles while exercising, and you hit those level 10 intensities, you are likely just feeling the aftershock. And yes, different exercises can make the " good pain " start all over again. Eventually, you will learn to look forward to that " good pain " ! ...Yeah, I'm a little twisted that way. ...It just means that whatever you were doing, worked! -- Remember... Progress, not perfection! -- Holowko, CPA, CCP PO Box 444 Lafayette Hill, PA 19444-0444 -- E-mailto:gholowko@... -- laura wrote: > Well, Im four weeks into my challenge and have lost ten pounds! > > On Friday I started a different squat exercise and I worked sooo hard > now im wondering maybe a little too hard, if thats possible? > my quads hurt so much they feel like dead weight. > > Anyone else out there ever experiance this, or did I overdo it? > > I really enjoyed the work out and was quite proud of my new found > strength. All I can think now is Im glad I dont have to do lower body > again untill weds!. > > . > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 23, 2005 Report Share Posted July 23, 2005 , Great going! If you didn't pull the muscles while exercising, and you hit those level 10 intensities, you are likely just feeling the aftershock. And yes, different exercises can make the " good pain " start all over again. Eventually, you will learn to look forward to that " good pain " ! ...Yeah, I'm a little twisted that way. ...It just means that whatever you were doing, worked! -- Remember... Progress, not perfection! -- Holowko, CPA, CCP PO Box 444 Lafayette Hill, PA 19444-0444 -- E-mailto:gholowko@... -- laura wrote: > Well, Im four weeks into my challenge and have lost ten pounds! > > On Friday I started a different squat exercise and I worked sooo hard > now im wondering maybe a little too hard, if thats possible? > my quads hurt so much they feel like dead weight. > > Anyone else out there ever experiance this, or did I overdo it? > > I really enjoyed the work out and was quite proud of my new found > strength. All I can think now is Im glad I dont have to do lower body > again untill weds!. > > . > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 23, 2005 Report Share Posted July 23, 2005 , Great going! If you didn't pull the muscles while exercising, and you hit those level 10 intensities, you are likely just feeling the aftershock. And yes, different exercises can make the " good pain " start all over again. Eventually, you will learn to look forward to that " good pain " ! ...Yeah, I'm a little twisted that way. ...It just means that whatever you were doing, worked! -- Remember... Progress, not perfection! -- Holowko, CPA, CCP PO Box 444 Lafayette Hill, PA 19444-0444 -- E-mailto:gholowko@... -- laura wrote: > Well, Im four weeks into my challenge and have lost ten pounds! > > On Friday I started a different squat exercise and I worked sooo hard > now im wondering maybe a little too hard, if thats possible? > my quads hurt so much they feel like dead weight. > > Anyone else out there ever experiance this, or did I overdo it? > > I really enjoyed the work out and was quite proud of my new found > strength. All I can think now is Im glad I dont have to do lower body > again untill weds!. > > . > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 24, 2005 Report Share Posted July 24, 2005 Hi everybody, I'm new to the group and start my first full BFL challenge in Oct. However, I do have one question. How does one gauge the intensity levels, meaning, how do I know what Level 10 feels like? I think I know, but getting input on others opinions on what the intensity levels feel like you be great. Thanks in advance, Mike --- " Holowko, Jr. " wrote: > , > > Great going! > > If you didn't pull the muscles while exercising, and > you hit those level > 10 intensities, you are likely just feeling the > aftershock. And yes, > different exercises can make the " good pain " start > all over again. > > Eventually, you will learn to look forward to that > " good pain " ! > ...Yeah, I'm a little twisted that way. ...It > just means that > whatever you were doing, worked! > > -- > > Remember... > Progress, not perfection! > > > > -- > Holowko, CPA, CCP > PO Box 444 > Lafayette Hill, PA 19444-0444 > -- > E-mailto:gholowko@... > -- > > > > > laura wrote: > > > Well, Im four weeks into my challenge and have > lost ten pounds! > > > > On Friday I started a different squat exercise and > I worked sooo hard > > now im wondering maybe a little too hard, if thats > possible? > > my quads hurt so much they feel like dead weight. > > > > Anyone else out there ever experiance this, or did > I overdo it? > > > > I really enjoyed the work out and was quite proud > of my new found > > strength. All I can think now is Im glad I dont > have to do lower body > > again untill weds!. > > > > . > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 24, 2005 Report Share Posted July 24, 2005 Hi everybody, I'm new to the group and start my first full BFL challenge in Oct. However, I do have one question. How does one gauge the intensity levels, meaning, how do I know what Level 10 feels like? I think I know, but getting input on others opinions on what the intensity levels feel like you be great. Thanks in advance, Mike --- " Holowko, Jr. " wrote: > , > > Great going! > > If you didn't pull the muscles while exercising, and > you hit those level > 10 intensities, you are likely just feeling the > aftershock. And yes, > different exercises can make the " good pain " start > all over again. > > Eventually, you will learn to look forward to that > " good pain " ! > ...Yeah, I'm a little twisted that way. ...It > just means that > whatever you were doing, worked! > > -- > > Remember... > Progress, not perfection! > > > > -- > Holowko, CPA, CCP > PO Box 444 > Lafayette Hill, PA 19444-0444 > -- > E-mailto:gholowko@... > -- > > > > > laura wrote: > > > Well, Im four weeks into my challenge and have > lost ten pounds! > > > > On Friday I started a different squat exercise and > I worked sooo hard > > now im wondering maybe a little too hard, if thats > possible? > > my quads hurt so much they feel like dead weight. > > > > Anyone else out there ever experiance this, or did > I overdo it? > > > > I really enjoyed the work out and was quite proud > of my new found > > strength. All I can think now is Im glad I dont > have to do lower body > > again untill weds!. > > > > . > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, If I remember correctly, a level 10 is defined in the book as the level at which you could either not do even ONE more rep or ONE more minute at it, depending on whether you are weightlifting or doing your cardio. A " 10 " to me is like, " OH MY GOD I AM SO GLAD THAT'S OVER WITH! " followed by the elation of having accomplished it. Usually it takes all my concentration either on that rep or at that speed. -Lianne > Hi everybody, > > I'm new to the group and start my first full BFL > challenge in Oct. However, I do have one question. > How does one gauge the intensity levels, meaning, how > do I know what Level 10 feels like? > > I think I know, but getting input on others opinions > on what the intensity levels feel like you be great. > > Thanks in advance, > > Mike > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, If I remember correctly, a level 10 is defined in the book as the level at which you could either not do even ONE more rep or ONE more minute at it, depending on whether you are weightlifting or doing your cardio. A " 10 " to me is like, " OH MY GOD I AM SO GLAD THAT'S OVER WITH! " followed by the elation of having accomplished it. Usually it takes all my concentration either on that rep or at that speed. -Lianne > Hi everybody, > > I'm new to the group and start my first full BFL > challenge in Oct. However, I do have one question. > How does one gauge the intensity levels, meaning, how > do I know what Level 10 feels like? > > I think I know, but getting input on others opinions > on what the intensity levels feel like you be great. > > Thanks in advance, > > Mike > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, If I remember correctly, a level 10 is defined in the book as the level at which you could either not do even ONE more rep or ONE more minute at it, depending on whether you are weightlifting or doing your cardio. A " 10 " to me is like, " OH MY GOD I AM SO GLAD THAT'S OVER WITH! " followed by the elation of having accomplished it. Usually it takes all my concentration either on that rep or at that speed. -Lianne > Hi everybody, > > I'm new to the group and start my first full BFL > challenge in Oct. However, I do have one question. > How does one gauge the intensity levels, meaning, how > do I know what Level 10 feels like? > > I think I know, but getting input on others opinions > on what the intensity levels feel like you be great. > > Thanks in advance, > > Mike > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Lianne, I missed that in the book. Thank you for you response. -Mike --- skibum49913 wrote: > Mike, > > If I remember correctly, a level 10 is defined in > the book as the > level at which you could either not do even ONE more > rep or ONE more > minute at it, depending on whether you are > weightlifting or doing > your cardio. > > A " 10 " to me is like, " OH MY GOD I AM SO GLAD THAT'S > OVER WITH! " > followed by the elation of having accomplished it. > Usually it takes > all my concentration either on that rep or at that > speed. > > -Lianne > > > > > Hi everybody, > > > > I'm new to the group and start my first full BFL > > challenge in Oct. However, I do have one > question. > > How does one gauge the intensity levels, meaning, > how > > do I know what Level 10 feels like? > > > > I think I know, but getting input on others > opinions > > on what the intensity levels feel like you be > great. > > > > Thanks in advance, > > > > Mike > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Lianne, I missed that in the book. Thank you for you response. -Mike --- skibum49913 wrote: > Mike, > > If I remember correctly, a level 10 is defined in > the book as the > level at which you could either not do even ONE more > rep or ONE more > minute at it, depending on whether you are > weightlifting or doing > your cardio. > > A " 10 " to me is like, " OH MY GOD I AM SO GLAD THAT'S > OVER WITH! " > followed by the elation of having accomplished it. > Usually it takes > all my concentration either on that rep or at that > speed. > > -Lianne > > > > > Hi everybody, > > > > I'm new to the group and start my first full BFL > > challenge in Oct. However, I do have one > question. > > How does one gauge the intensity levels, meaning, > how > > do I know what Level 10 feels like? > > > > I think I know, but getting input on others > opinions > > on what the intensity levels feel like you be > great. > > > > Thanks in advance, > > > > Mike > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Lianne, I missed that in the book. Thank you for you response. -Mike --- skibum49913 wrote: > Mike, > > If I remember correctly, a level 10 is defined in > the book as the > level at which you could either not do even ONE more > rep or ONE more > minute at it, depending on whether you are > weightlifting or doing > your cardio. > > A " 10 " to me is like, " OH MY GOD I AM SO GLAD THAT'S > OVER WITH! " > followed by the elation of having accomplished it. > Usually it takes > all my concentration either on that rep or at that > speed. > > -Lianne > > > > > Hi everybody, > > > > I'm new to the group and start my first full BFL > > challenge in Oct. However, I do have one > question. > > How does one gauge the intensity levels, meaning, > how > > do I know what Level 10 feels like? > > > > I think I know, but getting input on others > opinions > > on what the intensity levels feel like you be > great. > > > > Thanks in advance, > > > > Mike > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, I'm thinking that's where I remember it from... I gave my book away last year (not because it isn't a great book, but rather.. because someone else was interested in BFL so I said, " Here. Take it. Learn it, love it pass it on... " that sort of thing. :-) -Lianne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, I'm thinking that's where I remember it from... I gave my book away last year (not because it isn't a great book, but rather.. because someone else was interested in BFL so I said, " Here. Take it. Learn it, love it pass it on... " that sort of thing. :-) -Lianne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, I'm thinking that's where I remember it from... I gave my book away last year (not because it isn't a great book, but rather.. because someone else was interested in BFL so I said, " Here. Take it. Learn it, love it pass it on... " that sort of thing. :-) -Lianne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, I suppose I am a little more verbose than both Lianne and the BFL book on intensity, here is part of my definition I've assembled from some older historical notes... The suggested reps of 12, 10, 8, 6, 12 & 12 have a specific purpose that includes warm up to total muscle breakdown. In my high rep sets (40, 30. 20, 10, & 12), I definitely tear down muscle, too. Even though it is with lighter weights, the final set I use is always a heavy resistance. ...Trying to get to those 10's. As an FYI, I feel there is a difference between being tired and breaking down the muscle. If your body is depleted of it's glycogen, you will feel tired and worn, your joints may even feel sore, but are you really breaking down your muscles? Possibly not. If you are not gritting your teeth, breathing very hard, straining the muscle, and using every ounce of energy within you to push out that last rep, you are NOT hitting the 10's. I don't think less of an effort will help you build larger muscles and, provide you with the opportunity to enjoy that " good " pain. ...personal opinion, of course. The ideal " 10 " would be to take the muscle to failure during the 12th rep of the burnout compound set or superset. There is a physiological reason for targeting the higher number of reps (12) and not lesser reps with higher weights. It has to do with the different layers of muscle fiber, but, that's as deep as I can try to explain without revisiting my research. For cardio, I myself consider my heart rate and breathing for my " 10 " . My age places me into a cardio zone of 113 to 148. That is based on 60 to 80% of a suggested maximum heart rate. My " 10 " is when I am at about 90% or more and have a feeling like I am just not getting enough air to breath and am close to either collapsing or passing out. Of course this level of effort is done on an exercycle only. On my real cycle, I might not push as fast, but will try to push more resistance. As you can imagine, passing out when peddling as fast as you possibly can on a real cycle might be a little dangerous. And finally, a quote from another BFL'er has described the feeling of hitting a " 10 " akin to that of nearly " throwing up when I'm done " . By the way, why wait until October to start your first challenge? There is no time like the present. The sooner you begin, the sooner you will gain all the benefits of better health and fitness. -- Remember... Progress, not perfection! -- Mike wrote: > Hi everybody, > > I'm new to the group and start my first full BFL > challenge in Oct. However, I do have one question. > How does one gauge the intensity levels, meaning, how > do I know what Level 10 feels like? > > I think I know, but getting input on others opinions > on what the intensity levels feel like you be great. > > Thanks in advance, > > Mike > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, I suppose I am a little more verbose than both Lianne and the BFL book on intensity, here is part of my definition I've assembled from some older historical notes... The suggested reps of 12, 10, 8, 6, 12 & 12 have a specific purpose that includes warm up to total muscle breakdown. In my high rep sets (40, 30. 20, 10, & 12), I definitely tear down muscle, too. Even though it is with lighter weights, the final set I use is always a heavy resistance. ...Trying to get to those 10's. As an FYI, I feel there is a difference between being tired and breaking down the muscle. If your body is depleted of it's glycogen, you will feel tired and worn, your joints may even feel sore, but are you really breaking down your muscles? Possibly not. If you are not gritting your teeth, breathing very hard, straining the muscle, and using every ounce of energy within you to push out that last rep, you are NOT hitting the 10's. I don't think less of an effort will help you build larger muscles and, provide you with the opportunity to enjoy that " good " pain. ...personal opinion, of course. The ideal " 10 " would be to take the muscle to failure during the 12th rep of the burnout compound set or superset. There is a physiological reason for targeting the higher number of reps (12) and not lesser reps with higher weights. It has to do with the different layers of muscle fiber, but, that's as deep as I can try to explain without revisiting my research. For cardio, I myself consider my heart rate and breathing for my " 10 " . My age places me into a cardio zone of 113 to 148. That is based on 60 to 80% of a suggested maximum heart rate. My " 10 " is when I am at about 90% or more and have a feeling like I am just not getting enough air to breath and am close to either collapsing or passing out. Of course this level of effort is done on an exercycle only. On my real cycle, I might not push as fast, but will try to push more resistance. As you can imagine, passing out when peddling as fast as you possibly can on a real cycle might be a little dangerous. And finally, a quote from another BFL'er has described the feeling of hitting a " 10 " akin to that of nearly " throwing up when I'm done " . By the way, why wait until October to start your first challenge? There is no time like the present. The sooner you begin, the sooner you will gain all the benefits of better health and fitness. -- Remember... Progress, not perfection! -- Mike wrote: > Hi everybody, > > I'm new to the group and start my first full BFL > challenge in Oct. However, I do have one question. > How does one gauge the intensity levels, meaning, how > do I know what Level 10 feels like? > > I think I know, but getting input on others opinions > on what the intensity levels feel like you be great. > > Thanks in advance, > > Mike > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Mike, I suppose I am a little more verbose than both Lianne and the BFL book on intensity, here is part of my definition I've assembled from some older historical notes... The suggested reps of 12, 10, 8, 6, 12 & 12 have a specific purpose that includes warm up to total muscle breakdown. In my high rep sets (40, 30. 20, 10, & 12), I definitely tear down muscle, too. Even though it is with lighter weights, the final set I use is always a heavy resistance. ...Trying to get to those 10's. As an FYI, I feel there is a difference between being tired and breaking down the muscle. If your body is depleted of it's glycogen, you will feel tired and worn, your joints may even feel sore, but are you really breaking down your muscles? Possibly not. If you are not gritting your teeth, breathing very hard, straining the muscle, and using every ounce of energy within you to push out that last rep, you are NOT hitting the 10's. I don't think less of an effort will help you build larger muscles and, provide you with the opportunity to enjoy that " good " pain. ...personal opinion, of course. The ideal " 10 " would be to take the muscle to failure during the 12th rep of the burnout compound set or superset. There is a physiological reason for targeting the higher number of reps (12) and not lesser reps with higher weights. It has to do with the different layers of muscle fiber, but, that's as deep as I can try to explain without revisiting my research. For cardio, I myself consider my heart rate and breathing for my " 10 " . My age places me into a cardio zone of 113 to 148. That is based on 60 to 80% of a suggested maximum heart rate. My " 10 " is when I am at about 90% or more and have a feeling like I am just not getting enough air to breath and am close to either collapsing or passing out. Of course this level of effort is done on an exercycle only. On my real cycle, I might not push as fast, but will try to push more resistance. As you can imagine, passing out when peddling as fast as you possibly can on a real cycle might be a little dangerous. And finally, a quote from another BFL'er has described the feeling of hitting a " 10 " akin to that of nearly " throwing up when I'm done " . By the way, why wait until October to start your first challenge? There is no time like the present. The sooner you begin, the sooner you will gain all the benefits of better health and fitness. -- Remember... Progress, not perfection! -- Mike wrote: > Hi everybody, > > I'm new to the group and start my first full BFL > challenge in Oct. However, I do have one question. > How does one gauge the intensity levels, meaning, how > do I know what Level 10 feels like? > > I think I know, but getting input on others opinions > on what the intensity levels feel like you be great. > > Thanks in advance, > > Mike > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Lianne, That was a wonderful thing you did. Mine is around here somewhere. At least I think it is. I'm looking forward to starting again and completing my first BFL challenge. Once I get going, I'll post pix. ~Mike --- skibum49913 wrote: > Mike, > > I'm thinking that's where I remember it from... I > gave my book away > last year (not because it isn't a great book, but > rather.. because > someone else was interested in BFL so I said, " Here. > Take it. Learn > it, love it pass it on... " that sort of thing. :-) > > > -Lianne > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 Lianne, That was a wonderful thing you did. Mine is around here somewhere. At least I think it is. I'm looking forward to starting again and completing my first BFL challenge. Once I get going, I'll post pix. ~Mike --- skibum49913 wrote: > Mike, > > I'm thinking that's where I remember it from... I > gave my book away > last year (not because it isn't a great book, but > rather.. because > someone else was interested in BFL so I said, " Here. > Take it. Learn > it, love it pass it on... " that sort of thing. :-) > > > -Lianne > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 , My definition of " good pain " is a net anabolic (muscle strengthening) activity. This comes from intense, but not abusive, workouts. It is from the discomfort of stress when using the muscles. It is when you have the struggle and the discomfort that you are making progress, otherwise, you are just spending time, not exercising. On the flip side, if you overwork your muscle groups (exercising too often), you will actually result in excessive catabolic (breaking down) activity of your muscles and that will result in weaker, rather than tighter & stronger muscles. If you have genuine pain, stop immediately. Our intent is to make our bodies stronger, not abuse ourselves. If the pain recurs, see a doctor. You will eventually know the difference between the discomfort of good pain and bad pain from real harm, but, when in doubt, focus on being safe, first. Good pain will not be a stabbing or tearing feeling. It will be a general soreness that eventually goes away. ...Eventually, as in days, but dulls as time progresses. Bad pain will recur and NOT be readily dulled except possibly over longer periods of time (days, weeks or months), as with torn tendons or muscles. IMHO, a strained muscle is what you feel when you did not adequately warm up using the lower weight high rep sets. It is a premature breakdown of the muscle. I think it does tear down the muscle, but the tears do not readily repair themselves like the micro damage we do when we follow proper techniques. And, YES! I've pulled (strained) muscles, torn muscles, and have done all kind of sloppy things trying to be different or push harder than what my aging body wants to go. I have fortunately healed from each and every oops, but, I can tell you that bad pain IS REAL PAIN, not merely a discomfort. Follow the format, use proper form, workout on schedule, fuel your body with proper nutrition, and provide yourself with adequate time for sleep / recovery and, hopefully, you'll not need to experience what bad pain feels like. -- Remember... Progress, not perfection! -- and wrote: > Hey, A couple questions, > > What is the difference between good pain and a pulled muscle? > > Anyone ever puuled a muscle during the Challenge? > > . > Re: No Pain No Gain??????? > > > Mike, > > I suppose I am a little more verbose than both Lianne and the BFL book > on intensity, here is part of my definition I've assembled from some > older historical notes... > > The suggested reps of 12, 10, 8, 6, 12 & 12 have a specific purpose that > includes warm up to total muscle breakdown. In my high rep sets (40, > 30. 20, 10, & 12), I definitely tear down muscle, too. Even though it > is with lighter weights, the final set I use is always a heavy > resistance. ...Trying to get to those 10's. > > As an FYI, I feel there is a difference between being tired and breaking > down the muscle. If your body is depleted of it's glycogen, you will > feel tired and worn, your joints may even feel sore, but are you really > breaking down your muscles? Possibly not. > > If you are not gritting your teeth, breathing very hard, straining the > muscle, and using every ounce of energy within you to push out that last > rep, you are NOT hitting the 10's. I don't think less of an effort will > help you build larger muscles and, provide you with the opportunity to > enjoy that " good " pain. ...personal opinion, of course. > > The ideal " 10 " would be to take the muscle to failure during the 12th > rep of the burnout compound set or superset. There is a physiological > reason for targeting the higher number of reps (12) and not lesser reps > with higher weights. It has to do with the different layers of muscle > fiber, but, that's as deep as I can try to explain without revisiting my > research. > > For cardio, I myself consider my heart rate and breathing for my " 10 " . > My age places me into a cardio zone of 113 to 148. That is based > on 60 > to 80% of a suggested maximum heart rate. My " 10 " is when I am at about > 90% or more and have a feeling like I am just not getting enough air to > breath and am close to either collapsing or passing out. > > Of course this level of effort is done on an exercycle only. On my real > cycle, I might not push as fast, but will try to push more resistance. > As you can imagine, passing out when peddling as fast as you possibly > can on a real cycle might be a little dangerous. > > And finally, a quote from another BFL'er has described the feeling of > hitting a " 10 " akin to that of nearly " throwing up when I'm done " . > > By the way, why wait until October to start your first challenge? There > is no time like the present. The sooner you begin, the sooner you will > gain all the benefits of better health and fitness. > > -- > > Remember... > Progress, not perfection! > > > > -- Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 , My definition of " good pain " is a net anabolic (muscle strengthening) activity. This comes from intense, but not abusive, workouts. It is from the discomfort of stress when using the muscles. It is when you have the struggle and the discomfort that you are making progress, otherwise, you are just spending time, not exercising. On the flip side, if you overwork your muscle groups (exercising too often), you will actually result in excessive catabolic (breaking down) activity of your muscles and that will result in weaker, rather than tighter & stronger muscles. If you have genuine pain, stop immediately. Our intent is to make our bodies stronger, not abuse ourselves. If the pain recurs, see a doctor. You will eventually know the difference between the discomfort of good pain and bad pain from real harm, but, when in doubt, focus on being safe, first. Good pain will not be a stabbing or tearing feeling. It will be a general soreness that eventually goes away. ...Eventually, as in days, but dulls as time progresses. Bad pain will recur and NOT be readily dulled except possibly over longer periods of time (days, weeks or months), as with torn tendons or muscles. IMHO, a strained muscle is what you feel when you did not adequately warm up using the lower weight high rep sets. It is a premature breakdown of the muscle. I think it does tear down the muscle, but the tears do not readily repair themselves like the micro damage we do when we follow proper techniques. And, YES! I've pulled (strained) muscles, torn muscles, and have done all kind of sloppy things trying to be different or push harder than what my aging body wants to go. I have fortunately healed from each and every oops, but, I can tell you that bad pain IS REAL PAIN, not merely a discomfort. Follow the format, use proper form, workout on schedule, fuel your body with proper nutrition, and provide yourself with adequate time for sleep / recovery and, hopefully, you'll not need to experience what bad pain feels like. -- Remember... Progress, not perfection! -- and wrote: > Hey, A couple questions, > > What is the difference between good pain and a pulled muscle? > > Anyone ever puuled a muscle during the Challenge? > > . > Re: No Pain No Gain??????? > > > Mike, > > I suppose I am a little more verbose than both Lianne and the BFL book > on intensity, here is part of my definition I've assembled from some > older historical notes... > > The suggested reps of 12, 10, 8, 6, 12 & 12 have a specific purpose that > includes warm up to total muscle breakdown. In my high rep sets (40, > 30. 20, 10, & 12), I definitely tear down muscle, too. Even though it > is with lighter weights, the final set I use is always a heavy > resistance. ...Trying to get to those 10's. > > As an FYI, I feel there is a difference between being tired and breaking > down the muscle. If your body is depleted of it's glycogen, you will > feel tired and worn, your joints may even feel sore, but are you really > breaking down your muscles? Possibly not. > > If you are not gritting your teeth, breathing very hard, straining the > muscle, and using every ounce of energy within you to push out that last > rep, you are NOT hitting the 10's. I don't think less of an effort will > help you build larger muscles and, provide you with the opportunity to > enjoy that " good " pain. ...personal opinion, of course. > > The ideal " 10 " would be to take the muscle to failure during the 12th > rep of the burnout compound set or superset. There is a physiological > reason for targeting the higher number of reps (12) and not lesser reps > with higher weights. It has to do with the different layers of muscle > fiber, but, that's as deep as I can try to explain without revisiting my > research. > > For cardio, I myself consider my heart rate and breathing for my " 10 " . > My age places me into a cardio zone of 113 to 148. That is based > on 60 > to 80% of a suggested maximum heart rate. My " 10 " is when I am at about > 90% or more and have a feeling like I am just not getting enough air to > breath and am close to either collapsing or passing out. > > Of course this level of effort is done on an exercycle only. On my real > cycle, I might not push as fast, but will try to push more resistance. > As you can imagine, passing out when peddling as fast as you possibly > can on a real cycle might be a little dangerous. > > And finally, a quote from another BFL'er has described the feeling of > hitting a " 10 " akin to that of nearly " throwing up when I'm done " . > > By the way, why wait until October to start your first challenge? There > is no time like the present. The sooner you begin, the sooner you will > gain all the benefits of better health and fitness. > > -- > > Remember... > Progress, not perfection! > > > > -- Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 , My definition of " good pain " is a net anabolic (muscle strengthening) activity. This comes from intense, but not abusive, workouts. It is from the discomfort of stress when using the muscles. It is when you have the struggle and the discomfort that you are making progress, otherwise, you are just spending time, not exercising. On the flip side, if you overwork your muscle groups (exercising too often), you will actually result in excessive catabolic (breaking down) activity of your muscles and that will result in weaker, rather than tighter & stronger muscles. If you have genuine pain, stop immediately. Our intent is to make our bodies stronger, not abuse ourselves. If the pain recurs, see a doctor. You will eventually know the difference between the discomfort of good pain and bad pain from real harm, but, when in doubt, focus on being safe, first. Good pain will not be a stabbing or tearing feeling. It will be a general soreness that eventually goes away. ...Eventually, as in days, but dulls as time progresses. Bad pain will recur and NOT be readily dulled except possibly over longer periods of time (days, weeks or months), as with torn tendons or muscles. IMHO, a strained muscle is what you feel when you did not adequately warm up using the lower weight high rep sets. It is a premature breakdown of the muscle. I think it does tear down the muscle, but the tears do not readily repair themselves like the micro damage we do when we follow proper techniques. And, YES! I've pulled (strained) muscles, torn muscles, and have done all kind of sloppy things trying to be different or push harder than what my aging body wants to go. I have fortunately healed from each and every oops, but, I can tell you that bad pain IS REAL PAIN, not merely a discomfort. Follow the format, use proper form, workout on schedule, fuel your body with proper nutrition, and provide yourself with adequate time for sleep / recovery and, hopefully, you'll not need to experience what bad pain feels like. -- Remember... Progress, not perfection! -- and wrote: > Hey, A couple questions, > > What is the difference between good pain and a pulled muscle? > > Anyone ever puuled a muscle during the Challenge? > > . > Re: No Pain No Gain??????? > > > Mike, > > I suppose I am a little more verbose than both Lianne and the BFL book > on intensity, here is part of my definition I've assembled from some > older historical notes... > > The suggested reps of 12, 10, 8, 6, 12 & 12 have a specific purpose that > includes warm up to total muscle breakdown. In my high rep sets (40, > 30. 20, 10, & 12), I definitely tear down muscle, too. Even though it > is with lighter weights, the final set I use is always a heavy > resistance. ...Trying to get to those 10's. > > As an FYI, I feel there is a difference between being tired and breaking > down the muscle. If your body is depleted of it's glycogen, you will > feel tired and worn, your joints may even feel sore, but are you really > breaking down your muscles? Possibly not. > > If you are not gritting your teeth, breathing very hard, straining the > muscle, and using every ounce of energy within you to push out that last > rep, you are NOT hitting the 10's. I don't think less of an effort will > help you build larger muscles and, provide you with the opportunity to > enjoy that " good " pain. ...personal opinion, of course. > > The ideal " 10 " would be to take the muscle to failure during the 12th > rep of the burnout compound set or superset. There is a physiological > reason for targeting the higher number of reps (12) and not lesser reps > with higher weights. It has to do with the different layers of muscle > fiber, but, that's as deep as I can try to explain without revisiting my > research. > > For cardio, I myself consider my heart rate and breathing for my " 10 " . > My age places me into a cardio zone of 113 to 148. That is based > on 60 > to 80% of a suggested maximum heart rate. My " 10 " is when I am at about > 90% or more and have a feeling like I am just not getting enough air to > breath and am close to either collapsing or passing out. > > Of course this level of effort is done on an exercycle only. On my real > cycle, I might not push as fast, but will try to push more resistance. > As you can imagine, passing out when peddling as fast as you possibly > can on a real cycle might be a little dangerous. > > And finally, a quote from another BFL'er has described the feeling of > hitting a " 10 " akin to that of nearly " throwing up when I'm done " . > > By the way, why wait until October to start your first challenge? There > is no time like the present. The sooner you begin, the sooner you will > gain all the benefits of better health and fitness. > > -- > > Remember... > Progress, not perfection! > > > > -- Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 , No! You don't want to be more careful. It sounds like you did exactly what you were supposed to do. And, that " good pain " will only last that long when you change up your exercise routine in the future. Know that when you tear down the muscles and allow them the time to recover, you are strengthening them. And, even if you are still sore days later, as long as 48 hours have passed since you have last exercised a particular muscle group, you should be generally ready to do it all again. Enjoy the feeling. It will get better, quickly. -- Remember... Progress, not perfection! -- Holowko, CPA, CCP PO Box 444 Lafayette Hill, PA 19444-0444 -- E-mailto:gholowko@... -- Telephone: Facsimile: -- Featuring Magic Software -- Developer tools for wise business solutions! -- and wrote: > , > > What is so weird is that I did not have pain during my workout > (friday), but a few hours after, my thighs felt almost numb, Then when > I woke up on Saterday PAIN, it hurt a lot just going down the stairs, > or if I had to squat down to pick something up, Today my legs are > finally starting to feel normal. > > Generally I do have some tenderness the day after weights but not like > this, so I guess I got my answer. > > Thanks for the info, and I will have to be more carefull. > > . Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2005 Report Share Posted July 25, 2005 , No! You don't want to be more careful. It sounds like you did exactly what you were supposed to do. And, that " good pain " will only last that long when you change up your exercise routine in the future. Know that when you tear down the muscles and allow them the time to recover, you are strengthening them. And, even if you are still sore days later, as long as 48 hours have passed since you have last exercised a particular muscle group, you should be generally ready to do it all again. Enjoy the feeling. It will get better, quickly. -- Remember... Progress, not perfection! -- Holowko, CPA, CCP PO Box 444 Lafayette Hill, PA 19444-0444 -- E-mailto:gholowko@... -- Telephone: Facsimile: -- Featuring Magic Software -- Developer tools for wise business solutions! -- and wrote: > , > > What is so weird is that I did not have pain during my workout > (friday), but a few hours after, my thighs felt almost numb, Then when > I woke up on Saterday PAIN, it hurt a lot just going down the stairs, > or if I had to squat down to pick something up, Today my legs are > finally starting to feel normal. > > Generally I do have some tenderness the day after weights but not like > this, so I guess I got my answer. > > Thanks for the info, and I will have to be more carefull. > > . Quote Link to comment Share on other sites More sharing options...
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