To failure: why muscles get clogged and how to avoid it

Sometimes when you’re working out at the gym, it feels like your muscles are stiff with tension. They cannot be relaxed or stretched. Usually they say about such muscles: “clogged”. But what exactly causes muscle clogging and how to prevent it? Let’s find out together with World Class trainer Alexander Karpov.

Lactic acid and others. Massage will help to disperse blood

Muscles “clog” for several reasons. One of them is overstrain. If the load is large and the muscles do not have time to relax, they go into a state of increased tone – they are filled with blood, increase in volume, become stiff and inelastic. In addition, the tissues accumulate decay products of organic substances, such as glycogen. During intensive exercise, the body processes it into energy, resulting in the release of lactic acid, which “clogs” the muscles.

It is almost impossible to prevent this process, especially if the training is long. However, it is still possible to relieve muscle tension, for example, with the help of massage or stretching. And, of course, one should not forget about safety techniques in order not to damage muscles and tendons.

Alexander: In principle, it is normal for muscles to get “clogged”, but you should take into account several factors. It is important not to overdo the load. It should correspond to the level of fitness of the trainee and his training goals. If you cannot control it yourself, it is better to consult a trainer. You should not forget about the mode of recovery – sleep, rest and nutrition. From constant sleep deprivation, muscles and the whole body will take longer to recover. With an unbalanced diet, the body will lack micro- and macronutrients for recovery.

More rapid recovery is promoted by massage, including self-massage. Now there are enough of its variations. Alexander recommends to rest between approaches actively – to make aerobic pauses of various types. You can also include elements of stretching, for example, stretch the antagonist muscles and the working muscle group. Moderate stretching improves blood circulation in the selected area, which also speeds up recovery.

Is “hammering” muscles beneficial? Trainer’s Opinion

Some people believe that microtraumas, which are formed due to high loads, stimulate muscle growth, and therefore, muscles should be pumped to failure. However, this theory has been challenged many times by sports doctors and trainers. Stiff, inelastic muscles are not a sign that the workout was productive and correct.

Alexander: Many people consider this “stiffness” to be an indicator of training efficiency, but this is only partially true. Excessive stiffness of muscles or painful sensations after a training session can cause discomfort in everyday life for some time. It can also cause “overtraining.”

The trainer advises to be guided by the body’s feedback. To do this, you can use the Borg scale (from 1 to 10) and after each training session evaluate the level of load, where 1 is too light, and 10 – the muscle “exploded”. For a productive workout, you need to stay around 5-7 points.

Everything is good in moderation, including fitness. Training should be regular and appropriate to your fitness level. If you can’t get out of bed for a week after a tough strength training session, what’s the point? You shouldn’t neglect rest, because in order for your muscles to grow and develop properly, they need time to recover.