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the soreness you feel a day or two after
a workout is something you're all
probably familiar with this feeling
known as delayed onset muscle soreness
or Dom's is thought to be caused by
microscopic tears in your muscle fibers
that occur from resistance training or
just a novel stimulus in general and
aside from just being generally
uncomfortable particularly with leg
soreness too much soreness can also
negatively impact your training if it
carries over into your next workouts
studies show that training a muscle
while it's still sore can reduce the
activation of the desired muscle reduce
the force capacity of the muscle by up
to 50% and negatively interfere with a
recovery process therefore it's vital
that you take the necessary steps in
order to minimize post workout soreness
and speed up the muscle recovery process
and although two common suggestions are
to take ice baths or stretch after your
workout this actually isn't the best
advice to take although ice baths may
slightly help with muscle soreness
they've also been shown to hinder muscle
growth and strength by interfering with
a muscle recovery process and as for
static stretching multiple studies from
the Journal of Sports Medicine have
indicated that it actually doesn't help
with muscle soreness and may interfere
with the recovery process as well
therefore both of these wouldn't be the
ideal solution for those who want to
prioritize muscle growth and strength so
what exactly can you do well aside from
the general recommendations of been
taking adequate protein and getting
enough sleep there's a few extra steps
you can take which is exactly what I'll
cover in this video
self myofascial release most commonly
done in the form of foam rolling has
become increasingly popular in recent
years aside from its positive effect on
improving mobility it seems to also be
an effective way of reducing muscle
soreness and although research is still
lacking of the four available studies
that have directly analysed the effect
of formal and on muscle soreness three
of them showed a positive effect on
reducing muscle soreness and enhancing
muscle recovery and this reduction in
muscle soreness seemed to enhance the
workout performance of the subjects in
their next workouts so how exactly can
you apply this well I'd suggest foam
rolling after your workout for around 10
minutes or so and stick
the muscles you work that day especially
the ones that tend to experience the
most soreness you can also do the foam
roll in a few hours after your workout
if that's more convenient for you as for
how to properly for morale I'll save
that topic for another video for now
just focus on not going over a muscle
too quickly and for really tight areas
keep the pressure on it until you feel
it release and if you're looking to
purchase a foam roller I'll leave a few
links to some of my personal suggestions
in the description box down below
another thing you can do to reduce
muscle soreness is incorporate active
recovery which includes cooldowns low
intensity exercise and so on again not
many studies have looked into this but
the few studies that have found that
active recovery either performed
immediately after a workout or within
the days following the workout reduced
muscle soreness more than when no active
recovery was used so in order to
implement this
I suggest performing 5 to 10 minutes of
active recovery or cool down after your
workout especially for leg workouts this
can be done after your formal and if
you're going to do that as well but the
most important part when it comes to
active recovery is to use a low
intensity exercise that involves the
muscles you worked for example low
intensity cycling would be ideal after a
leg day whereas something like rowing or
swimming would be ideal after an upper
body day or arm day now although there's
several supplements out there that claim
to enhance muscle recovery and reduce
muscle soreness the truth is research is
relatively inconclusive when it comes to
this however the research behind Omega
threes is promising now only have Omega
3 has been recently shown to improve
anabolic signaling which may improve
muscle repair and growth but multiple
other studies have shown that
supplementation of around 1 to 3 grams
per day of Omega 3s significantly
reduces muscle soreness following
resistance training exercise so taking a
few high quality Omega 3 fish oil pills
daily and increasing your fish intake
can be another viable way of reducing
muscle soreness and improving overall
recovery and as for other supplements
ingesting caffeine prior to your workout
has been
and two recent studies to significantly
reduce post-workout muscle soreness
however the catch is that both studies
used a dosage of around 400 milligrams
of caffeine which is the equivalent of
around four cups of coffee simply
meaning that's just not feasible for
someone to implement this protocol on a
daily basis but with that being said
some other supplements that have for the
most part shown a positive effect on
muscle soreness and may be of interest
to some of you our taurine l-citrulline
and l-glutamine as I've mentioned in my
other muscle soreness video using your
way into a program is the one thing you
can do that will have the biggest effect
on reducing your muscle soreness if
you're a beginner or D trained or just
starting a new exercise routine the best
thing for you to do is to take a few
weeks to ease into your program meaning
that you should work at volumes and
intensities that are lower than you
normally would in order to prevent
excessive soreness from occurring so to
some of the video in order to minimize
muscle soreness and enhance muscle
recovery foam well after your workout
for 10 minutes or so with a focus on the
muscles you work that day perform active
recovery after your foam rolling as well
or the day after your workout again with
a focus being on the muscles that you
worked increase your omega-3 intake to
roughly 1 to 3 grams per day from
high-quality sources and finally ease
into your program by gradually building
up the volume and intensity of your
workouts that's pretty much it for the
video guys thank you so much for
watching I hope you enjoyed it and found
it useful as always I've posted a
written summary of this video on my
website built with science comm so for
those interested in reading it I'll
leave a link to it in the description
box down below I'd also really
appreciate it if you guys gave me a
follow on Instagram and Facebook as well
where I try to post a lot of informative
content on a more regular basis so I'll
leave links to both of those in the
description box down below as well and
I'm currently trying to plan my videos
for the next couple months so let me
know in the comments what kind of
content you'd like to see going forward
I'm definitely gonna cover some
science-based nutrition videos for
muscle growth and fat loss but let me
know if there's anything else you think
the majority of you would find
interesting I think maybe
so doing a science-based bodyweight
workout series would be pretty
interesting but let me know if that's
something you guys would find useful
anyways as always surety support for
this video by giving it a like leaving a
comment down below and subscribe to my
channel if you haven't already I really
appreciate all your support guys and
I'll see you next time
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