How long will this muscle ache due to over-training last?

I went to the gym on tuesday and the iron was pretty much pumping throught my veins ( only upper body that day thank God )

The next day i swear to god i coudnt move my hands without my upper body muscles aching.

So can anyone tell me how long these muscle aches due to over training last so i can get back to the gym and create a better upper body workout plan?

Generally the worst part of overworked muscle complaints are the first two or three days afterwards, although you can stay stiff and sore for a few days longer. It depends on how much muscle tissue is currently inflammed. Speed it up a bit with some Motrin and hot soaks in a nice hot tub or shower, or the sauna and whirlpool. Whatever workout plan you do come up with should start out nice and slow for the first few weeks, as those muscles will still be susceptible to injury and complain until they fully heal. Give yourself a good week for them to rest with minimal use as you can give them, and you should feel much better. Your best friends are moist heat and Motrin, possibly a deep heat rub as long as you don’t mind the funky smell (or use one without a smell).

Can power training/plyometric training increase muscle mass and strength?

I want to know this, because a personal trainer told me if I want to be muscular, and really athletic, I should focus mainly on plyometric training as well as power training. And what are good workouts for power training?

the training will increase strength but the diet determines the size of the muscles. for a lean athletic body you need to eat 5-7 small meals daily and consume 90% whole foods and consume plenty of water.

Can anyone explain the different physiological response of the muscle for strength training versus hypertrophy

I understand the difference in how to train for strength and how to train for hypertrophy (bodybuilding) What I’m interested in knowing is the physiological response of the muscle for each. Is it possible to explain what takes place in the muscle for each in simple terms? I want to know how it is possible to get stronger without gaining size and vice versa. Or provide websites that may help explaining? Thanks!

Good Question.

With hypertrophy it is impossible to gain size without becoming somewhat stronger, as becoming stronger comes with the territory. More muscle fibers tear to increase in size when recovering with hypertrophy. Plus, the famous "pump" is more possible when training for hypertrophy, which is increased blood flow delivering nutrients, which will help once achieve bigger size.

Maybe this below will help a bit regarding what happens with strength training taken from the source below.

Muscle fibers are grouped under motor units with each motor unit controlling a number of muscle cells or fibers. When a motor unit receives the signal from your nervous system to fire then all the muscle fibers under control of that motor unit also fire. So a muscle fiber or cell either fires all the way or not at all. Motor units are recruited on an "as needed" basis. When you lift a spoon to your mouth you signal your nervous system to "recruit" only a few motor units. When you curl a heavy weight you use a lot more. The more force required the more motor units you "turn on" and the more muscle cells you fire.

What’s interesting is that the average person is only capable of recruiting around 50% of their available motor units or using 50% of their "potential" strength in a given task. With training you can increase this to upwards of 90%. That means when you go in the gym and lift a 1rm load even though you’re straining as hard as you can you’re most likely not using anywhere near all your potential strength to lift that weight.

Think of motor unit recruitment as being very similar to "relative strength", or strength per pound of bodyweight. Increasing relative strength means getting stronger without adding bulk. When you see someone who is "strong for their size" or a training technique that makes you "strong for your size" then know that that person has good motor unit recruitment abilities.

Ref: http://www.thejump101.com/art/power/gettingstronger.html

Is 24 grams of protien good enough to help build muscle after a mild muscle training workout?

Not a big huge workout, just an average one of benchpresses, (attempting, lol) chin ups, bicep and tricep workouts, deltoids, chest presses, and standard leg muscle workouts. Like 3 sets of 12-15. I know that protein after a workout is supposed 2 rly help in building muscle mass, which I wanna do, quickly. Is 24 grams of protein enough? (to get it, im drinking skim milk, 3 cups, with 8 grams of protein per cup. I know about whey protein, but its kinda expensive for me)

If you are actively building, then you should be getting about 0.8 g of protein per pound of body weight each day… not so important the exact amount that you had right after a specific workout.

If you know your body composition, then a more precise calculation would be 1 g per pound of lean body mass each day.

Aloha

Muscle Gain training / Weight loss training – low intensity cardio and high reps weight training?

I want to build some mass but i want want to also loss ten pounds in my mid-section.

What kind of cardio should I do (hi/low)?

What kind of weight training should I do (high weight low reps…?)

I don’t want to burn muscle during the cardio, just fat.

What I would suggest is ask a sports trainer.There is one at this site who answers questions like yours,good luck

Muscle Gain training / Weight loss training – low intensity cardio and high reps weight training?

I want to build some mass but i want want to also loss ten pounds in my mid-section.

What kind of cardio should I do (hi/low)?

What kind of weight training should I do (high weight low reps…?)

I don’t want to burn muscle during the cardio, just fat.

What I would suggest is ask a sports trainer.There is one at this site who answers questions like yours,good luck

How much milk should one drink per day for weight training and muscle building?

I know Calcium ions are used in muscle contraction and relaxation, so I am just curious as to how much is required daily and wondering if I am drinking too little or too much.

4 cups a day, don’t listen to whoever told you 1 cup a day. I have gotten information from both a doctor, and websites.

I am trying to reduce years of weight training muscle bulk. Suggestions on a leaner muscle?

Taught aerobics for 11 years and stopped about 10 years ago because of car wreck. Neck problems. Cannot do impact cardio. I am trying to reduce muscle mass and become leaner looking. I need to lose 15 to 20 pounds. Currently watching diet 6 meals a day no more than 1200 or 1500 cals. Cardio an hour a day 5 days and 3 days of weight training high reps low weights. I have been doing this for about 3 weeks. Noticed a small change in clothes fitting loser but want results in 7 weeks that look amazing. Shooting for my birthday. I am 40 so 41 I want to look better. I am 5′7" weighing in at 156 would love to be 135 to 140. Any suggestions?

Theres no quick way to loose muscle mass. What your doing is about the best you can do to loose muscle mass. But, i have a question…..sounds to me that your already fit and look amazing. Especially at 40. Be yourself and your amazing personality will shine more than your amazing body. If anyone tells you otherwise then there nuts.

When weight training what muscle groups are best to work together?

i.e if you went 4 times a week what would be the best muscle groups to work each time.

Any tips for a good routine?

day one: legs, abs
day two: chest
day three: back
day four: shoulders, biceps

Do NOT work chest and shoulders the same day, as it is very hard on the rotator cuffs (small muscles that stabilize the shoulder).

Work each body part only once per week, but HARD, and that is enough. Eat a small amount of protein and carbs within 30 mins of working out (such as a protien/carb shake).

If I start playing rugby, will I start gaining muscle mass because of the exercising and training?

I’m 13, skinny, 50 kg, 5′8 and I want to play rugby. If i start training will i gain muscle weight etc.?

Yeah it worked for me. I went from skinny ( my nickname was bones) to a solid athlete in two seasons. If you want major legs join the scrum. I went from 5′ 9" and 60 kg to 80kg and none of it was fat. It will work for you.