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Hey guys, Brian Kramer here for MuscleLibraryTV.com. I want to ask you do you ever get super sore
from training? And Have you ever used that post-workout soreness as a gauge of your progress
as and an indicator, of having trained hard enough. I know a lot of guys assume soreness
means they are building muscle and progressing. It's logical, but not necessarily so.
Now I admit, there's nothing better than dominating in the gym, but nothing worse than walking
around for days like an old rickey man or growning in pain when you pick up your kid,
take out the trash or even to struggle to pull your bow back if you're a bowhunter like
me, because you're so damn sore. Now whether Delayed Onset Muscle Soreness
OR DOMS, really indicates effective training or not, I feel it's worthwhile to try to prevent
or minimize, especially if it keeps you from training as regularly as you would like, especially
when your training is really dialed in and your whole week or month is planned out in
advance already. So over the next 3 videos, I will debunk the
myths of DOMS for you and show you 6 ways you can reduce DOMS that , you've probably
never heard of before so.... you can keep training your *** off and staying consistent...
because consistency is one of the single biggest drivers in YOU, getting ripped and muscular.
So the first myth to bust or truth to state about DOMS is that, the eccentric or negative
portion of the exercise is known to cause DOMS moreso than the concentric or positive
part. Second, static stretching or holding a stretch
prior to training will NOT reduce DOMS. And third, anti-inflammatories like aspirin
and ibuprofen can reduce the muscle pain BUT won't speed the recovery process, and in fact
can have a negative effect on muscle growth. NOW one way you can reduce DOMS the next time
you experience it is the take caffeine. You may take some now, but stay with me to learn
to magic amount you need to take to reduce that damn DOMS...
So recent study had trained men take 5 mg per kg of bodyweight of caffeine (which is
like 386 grams if you are 170 lbs). Then they did a muscle-damaging workout to induce DOMS.
Now what happened when compared to a placebo, is those peeps that took caffeine were much
less sore on day 2 and 3 after training. AAAND Soreness was COMPLETEY gone by the end of
the third day in the caffeine group. So it doesn't take a rocket science to suggest that
it accelerated the recovery process, does it.
So why does this work? Well, caffeine reduces soreness because it blocks central nervous
receptors related to pain. So if you're interested in using caffeine
to reduce DOMS and enhance your training, 5 mg per kg of bodyweight appears to be good.
So If your 170 lbs that's about 386 grams. 386 grams can be equal to about 5 cups of
Mcdonalds coffee OR a little under 2.5 cups of Starbucks coffee.
And that varies because the strengths can vary so much from place to place and depending
what dude or dudett prepares it. Now personally, I make it a habit to avoid variables like
this whenever possible and would rather use something like a caffeine pill supplement,
or something that I can have better control of and really regulate the amount better.
So for reference 2 caffeine pills normally gives you 400 mg fo caffeine. Plus who the
hell can drink 20-40 oz of liquid and then train as hardcore as we do with that much
sloshing around inside you, right? Alright guys lets call part 1 of 3 a wrap
for today. Don't worry, as promised I'll post followup vid to this one shattering a few
more DOMS myths and give you a few more ways to prevent DOMS.
And if you haven't already, I strongly recommend you head over to musclelibrarytv.com to claim
your free access to our video series that will help you take your body to the next level
-- guaranteed, but only if you apply the stuff you learn in it. Like I said, it's free right
now so if I were you I'd mosey on over there now.
Brian Kramer for MuscleLibraryTV.com reminding you that the path to big results in your body
starts with aligning your training, nutrition and supplementation, having a savage work
ethic and always betting on yourself.