By the way
Leggene mine er virkelig støle (DOMS) etter gårsdagens økt...
Litt relatert til noen av synspunktene som er blitt luftet av forskjellige her inne de siste dagene, referer jeg fra en artikkel fra eksentriske abcbodybuilding.com. Skal ikke på noen måte påstå at dette er "sant", men kanskje noen finner det interessant-
"Re: Muscle Soreness
07/05/03 12:46 PM Edit Reply Quote Quick Reply
To say DOMS is useless or not a good indicator of muscle fiber stimulation is a bold statement in my opinion.
There may very well be a vital connection between DOMS (Delayed Onset Muscle Soreness) with both hypertrophy and hyperplasia.
There are two primary mechanisms in which new fibers can be formed. First large fibers can split into two or more smaller fibers and secondly satellite cells can be activated.
Satellite cells are myogenic stem cells which are involved in skeletal muscle regeneration. When you stretch or intensely work a muscle fiber, satellite cells are activated. Satellite cells can undergo mitosis or cell division and give rise to new myoblastic cells.
These immature muscle cells can either fuse with a pre-existing muscle fiber causing that fiber to get bigger (hypertrophy), or these myoblastic cells can fuse with each other to form a new fiber. This is one of the ways to achieve hyperplasia!
The most acceptable theory of the cause of DOMS (really know one knows exactly what causes DOMS, although we have very good theories. But it is probably a combination of factors, some of which we are not yet aware of!), is that DOMS is caused by eccentric muscle contractions in which muscle fibers are lengthened as force is applied to them.
The two leading factors in the activation of satellite cells are extreme stretching and intense exercise. Combine these two and you have a lethal combination capable of producing hyperplasia!
There could be a vital link between DOMS and hyperplasia. Only time will tell as our advancement in cell understanding increases.
My main point is this. For every bit of knowledge we accumulate about the cell, the more we discover we know practically nothing! Indeed the cell is a masterpiece design! For this reason I think it is an error in logic to totally eliminate possible hypertrophy/hyperplasia scenarios at the cellular level.
Furthermore,
Smith, L.L. Causes of delayed onset muscle soreness and the impact on athletic performance: a review. J. Appl. Sport Sci. Res. 6(3):135–141.
discovered that Delayed onset muscle soreness (DOMS) generally occurs between 24 and 72 hours after a bout of unaccustomed exercise that involves eccentric muscle action. In this review, a variety of aerobic and anaerobic activities are described emphasizing the eccentric component.
In other words shocking your muscles during the eccentric range of motion is probably the leading factor in producing DOMs.
More studies have shown that eccentric contraction is one of the leading causes of DOMS.
Dierking, Jenny K., Bemben, Michael G. 1998: Delayed Onset Muscle Soreness. Strength and Conditioning: Vol. 20, No. 4, pp. 44–50.
Quote:
--------------------------------------------------------------------------------
The purpose of this study was to determine the effect of petrassage massage immediately post and 24 hrs postexercise on delayed onset muscle soreness (DOMS), and to measure extremity volumes to determine whether petrassage altered the inflammatory response to eccentric exercise.
--------------------------------------------------------------------------------
More studies have concluded the factors for causing DOMS:
CONNOLLY, DECLAN A.J., SAYERS, STEPHEN P., McHUGH, MALACHY P. 2003: Treatment and Prevention of Delayed Onset Muscle Soreness. The Journal of Strength and Conditioning Research: Vol. 17, No. 1, pp. 197–208.
Quote:
--------------------------------------------------------------------------------
Muscle soreness and damage often occur after selective exercise routines. This soreness typically peaks 24–48 hours after the exercise and subsides within 96 hours. The severity of damage and soreness vary as a function of several factors. For the practitioner, the most obvious would be familiarity with the exercise and the intensity at which it is performed . In general, more damage occurs with higher intensity and unfamiliar actions . Additional factors such as muscle stiffness, contraction velocity, fatigue, and angle of contraction have also been shown to play a role. However, these factors are more difficult to control in the field environment.
--------------------------------------------------------------------------------
Eccentric contraction, intensity levels, angles, shock regimes all play a role in DOMs. All of these factors have been staples of the body builder's regular gym routines. To say there DOMS has no connection to stimulated growth via hypertrophy or hyperplasia or that it is no indication that one or both have been stimulated is a very premature notion. The science of hypertrophy is still in its extreme infancy.
Is DOMS useless? If training with higher intensity, emphasising the negative, shock regimes, a wide variety of angular contractions is useless we are all in trouble. Studies have shown that these are the best factors for building mass and consequently the leading causes of DOMS.
I'll let you decide. My personal theory is that DOMS itself does not cause growth, but is an indicator that the proper stimulus for growth has occured.
Many of you have testified hardcore workouts result in DOMS.
In my view...nuff said!
NOSAKA, KAZUNORI, NEWTON, MIKE. 2002: Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair. The Journal of Strength and Conditioning Research: Vol. 16, No. 1, pp. 117–122.
Quote:
--------------------------------------------------------------------------------
Delayed-onset muscle soreness (DOMS) is an outcome of eccentric exercise in which muscles are lengthened while producing force, and is a reflection of muscle damage and inflammation (2, 3, 5, 19). DOMS often develops after resistance training, especially when the intensity and volume of training are increased, the order of exercise is changed, or a new training regimen is performed (1, 2, 5).
--------------------------------------------------------------------------------
Appell, H.-J., J.M.C. Soares, and J.A.R. Duarte. Exercise, muscle damage and fatigue. Sports Med. 13:108–115. 1992. [PubMed Citation]
Bär, P.R.D., J.C. Reijneveld, J.H.J. Wokke, S.C.J.M. Jacobs, and A.L. Bootsma. Muscle damage induced by exercise: Nature, prevention and repair. In: Muscle Damage. S. Salmons, ed. New York: Oxford University Press, 1997.
Buckwalter, J.A. Effects of early motion on healing of musculoskeletal tissues. Hand Clin. 12:13–24. 1996. [PubMed Citation]
Clarkson, P.M., K. Nosaka, and B. Braun. Muscle function after exercise-induced muscle damage and rapid adaptation. Med. Sci. Sports Exerc. 24:512–520. 1992. [PubMed Citation]
Chen, T.C., and S.S. Hsieh. The effects of repeated maximal voluntary isokinetic eccentric exercise on recovery from muscle damage. Res. Q. Exerc. Sports. 71:260–266. 2000. [PubMed Citation]
Ebbeling, C.B., and P.M. Clarkson. Muscle adaptation prior to recovery following eccentric exercise. Eur. J. Appl. Physiol. 60:26–31. 1990. [PubMed Citation]
Smith, L.L. Acute inflammation: The underlying mechanism in delayed onset muscle soreness?. Med. Sci. Sports Exerc. 23:542–551. 1991. [PubMed Citation]
Smith, L.L., M.G. Fulmer, D. Holbert, M.R. McCammon, J.A. Houmard, D.D. Frazer, E. Nsien, and G. Israel. The impact of a repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br. J. Sports Med. 28:267–271. 1994.
--------------------
‡ Old School ‡
OldSchool@abcbodybuilding.com Vice-President of Biomechanical Engineering/
Co-writer, The Journal of Hyperplasia Research"
