There is no congestion in the muscles during training, but there is pain after training. This kind of training is definitely effective.

Let's first understand what the so-called muscle "pumping feeling" is. Most people think that the "pumping feeling" of muscle is understood as the "congestion" of muscle, but it is not congestion. Many fitness enthusiasts believe that muscle congestion is caused by a large amount of blood pouring into the target muscle during exercise, which is not the case. Anaerobic exercise (that is, instrument training) does not require a lot of blood to supply oxygen to muscles.

When we exercise, the blood flow in our body will accelerate, but it will not bring "pumping feeling". The "pumping feeling" of muscle is actually caused by the change of osmotic pressure of muscle cells. We all know that the human body has an osmotic pressure balance mechanism, that is, the concentration of intracellular fluid's body should be equal to the concentration outside the cell. When we exercise, the concentration of liquid in muscle cells becomes higher because a large number of metabolites are produced. At this time, in order to achieve the osmotic pressure balance of the body, extracellular fluid will enter the concentration of intracellular fluid diluted intracellular fluid. Congestion is the filling of extracellular fluid.

Through the above analysis, we know the muscle "pumping feeling", so does it affect the training effect?

Of course, it has an impact on the quality of training, but it has little significance for muscle growth. The "pumping feeling" of muscles only reflects your work on muscles in a short time.

We know that the "pumping sensation" of muscle is the reason of osmotic pressure balance mechanism. Equipment anaerobic training mainly provides energy through ATP-CP energy circulation system and glycolysis energy circulation system. ATP-CP will produce a large number of ion products in the process of releasing energy during exercise. Glycolysis means that glucose in muscle cells is not completely decomposed to form lactic acid in the absence of oxygen.

Ion products produced by ATP-CP energy are easily taken away by venous reflux because of their small volume, which means that ATP-CP has little to do with "pumping sensation", while lactic acid, a metabolite easily taken away by venous reflux, will have a great impact on the increase of intracellular fluid's body concentration. The greater the intensity of exercise, the shorter the duration, the more ATP-CP energy, the lower the intensity of exercise, the shorter the duration, the more energy supplied by aerobic system, and the more energy supplied by glycolysis of exercise with moderate intensity and time. Therefore, when you do a lot of exercise training, your muscles may not be congested, but the small weight group will feel congested after doing dozens of exercises.

Therefore, whether the muscles have a "pumping feeling" has nothing to do with the training effect.

Thanks for asking.

Training effect is the purpose of training.

First of all, fitness training should be clear about its own purpose. You can't train blindly.

For example: lose weight, lose fat and shape.

For the purpose of training. Then there must be a training plan.

What to practice every day, how long to practice, and when to carry heavy loads, you should know at which stage you are suitable for multiple loads.

If you want to go to the gym for training. You can consult a fitness instructor. Establish reasonable and standardized training steps and plans.

If you train freely at home. First of all, you should be clear about your plan. You can look up relevant information online. You can also consult relevant fitness people.

You cann't train with brute force

That would be counterproductive.

This is harmful to your health!

Fitness training is a step-by-step process. Don't give up just because you haven't seen the effect for a short time.

Not to mention, I can't hold on because my muscles are sore the next day after training.

all in all

Define your training objectives. Make a scientific and reasonable plan. Healthy work and rest patterns and eating habits.

You can find your own world.

Just stick to it, after ten or twenty years. Compared with peers who do not exercise.

You are more energetic and happier than them!

A little advice for the future. I hope it helps. thank you

I'm glad to answer your question. There is definitely a training effect, but I suggest you choose a better training intensity to train, and the training effect will be better.

Skeletal muscle is the only muscle in the human body that can actively contract through nerve control. Therefore, people can make skeletal muscle stronger and more beautiful through active exercise.

The significance of congestion to muscles is to let more blood enter the muscles, so that the muscles can be expanded and slightly torn during training. After training, more nutrients will be brought to the expanded muscles, and the torn parts will be reconstructed, thus thickening the muscle fibers in this part.

At the beginning of my contact with fitness, I was told not to "try my best to get the maximum congestion during training", but "the thicker the muscle fiber, the greater the contractility"

There is nothing wrong with this theory, but there was not much experience and foundation at that time. I unilaterally understood it as "the bigger the weight used for training, the bigger the size will become."

Many theoretical books or posts about bodybuilding mention that bodybuilding training should be carried out with the weight of 8- 12RM, but they don't explain the reasons in detail, which easily leads to the misunderstanding that "strength training should be less than 8 times, box training should be 8- 12 times, and lines should be light and heavy." In fact, at what weight and number of exercises, it is the key that the muscle can reach or approach the maximum congestion.

In elementary school, many people did math application problems, filled a pool with water and drained it at the same time. How to fill it? In fact, muscle congestion is also the process. Muscle is a necessary part of blood circulation in the body. As long as the heart is beating, blood will flow into the muscles and out at the same time.

Usually, the amount of entry and exit should be gentle, so that muscles will not expand or contract. Training makes muscles contract, the heart rate increases, and the amount of blood entering the muscles increases. In a certain period of time, the output will increase passively due to the increase of muscle blood pressure, but it is obviously not as good as the increased input in the weight-bearing exercise of actively contracting muscles. Less input, so the target muscle will be congested during exercise.

After exercise, the muscle contraction intensity drops rapidly, and the heart rate also falls back to the normal state, and then the blood volume entering the muscle decreases, and the blood pumping feeling gradually disappears, and the target muscle state gradually returns to normal.

Based on this, it is a key factor to choose the appropriate weight and number of times in training. Personally, I think RM should not be understood as a unit that simply represents the number of times, but as a unit that can not only represent the number of times but also allow people to deduce the weight.

The number of times, according to the number, is 8- 12RM, that is, 8 to 12 times, but under what circumstances? How to repeat? I think it is under complete neural control (note that I mean complete, not equal to the whole exercise), which can make the target muscle completely repeat the load corresponding times. After completing a group, the target muscle reaches or approaches the maximum congestion state.

Improper weight or number of times is not conducive to congestion.

If the weight is too large, the muscle will contract strongly, but when it reaches or approaches the limit that the muscle can bear, the number of repetitions will inevitably be insufficient. The entrance for muscle congestion is too big. Although the pressure is high, there will be more blood influx in the corresponding time, but the duration is short, the total amount of blood stored in the muscle per unit time is insufficient, and the pumping feeling is not strong enough.

On the other hand, there is still a problem of light weight and large amount of exercise. Weight is light, muscle contraction is not strong enough, and blood inflow is less during a single contraction. High frequency means longer time. During exercise, not only blood enters the muscles, but also blood flows out. The longer it takes, the more blood will be shed. The total amount of blood that muscles can store in a period of time is insufficient, which means that the pumping feeling is not strong enough. It's like filling a pool with a stream for a long time, and the water keeps flowing out. The water level in the pool will rise a little, but it can't be filled.

High-frequency exercise is not exactly the same as watering the pool, because muscles will get tired. When the muscles are tired, the practice stops, which is equivalent to the fact that the pool is not full and there is no water. For muscles, training is not in place.

The reason why moderate weight and moderate weight can bring muscle growth is actually because we can push as much blood as possible into the target muscle before the heart, lungs and muscles collapse, fully expand muscle fibers, and last for a certain period of time to achieve a slight tearing effect.

Therefore, effective exercise does not mean how much weight you lift, how long you practice like a marathon, or the number of astronomical figures, but depends on the feeling of your muscles. There is no need to stick to the theoretically set weight and times.

When physical strength is good, you may be used to practicing weight and times, and your muscles have no burning sensation. You can increase your weight appropriately and exert yourself several times after exhaustion. If the physical strength is not good, as long as there is obvious burning feeling and pulling feeling after practice, there is no need to worry about whether the bench press is 100 kg or 90 kg.

First, the effect must be there. The ache that appeared the next day was delayed muscle ache. Have a good rest, protein. With enough carbohydrates, your muscles will definitely grow.

2. The principle of muscle enhancement is to fully stimulate the muscle fiber to slightly tear, then rest, supplement nutrition, and then heal, and the muscle fiber becomes bigger and thicker.

3. Every once in a while, you can test whether your muscle content has increased, or compare the appearance, whether the muscle shape has changed, the muscles have become bigger, and the muscle lines are more obvious. These are all indicators to prove the exercise effect.

4. It doesn't happen every time you exercise, and many people who exercise regularly don't always feel it. Feeling smoking requires many conditions.

First of all, look at your control over muscles and nerves. Generally speaking, the better the control, the easier it is to appear.

Secondly, look at the state of your exercise that day. If you are in good shape, you will have a higher chance of getting excited.

Warm-up and activation before the third exercise also play a great role. Perfect warm-up includes joint activity, target muscle activation, peripheral joint locking and control opening.

The fourth consciousness is very important. When exercising the target muscle, the consciousness should be placed on the target muscle, and the key point is to control the muscle strength, and both centripetal contraction and centrifugal contraction should be perfectly controlled.

Although I am an author in the field of food, I am a professional chef.

But we are also fitness experts. Besides work, we have been devoted to fitness for more than three years.

Although I am not a professional fitness instructor, I think I am qualified to answer your question! Because I have been practicing for a long time, I didn't feel it, and then it hurt. So I understand this problem.

The effect is definitely there, but it is not very significant. Do you know why? Simply put, no muscles are not fully rested. You should practice one place every day, or after 72 hours. This problem will occur! I wonder if I'm right? This is my personal experience. . . .

In addition, unprofessional, non-supplemented natural fitness, unprofessional food and lack of sleep will all lead to these delays. Therefore, it is particularly important to specify the muscle groups to be trained every day! !

For example, 1 exercise chest, 2 shoulders, 3 backs, 4 legs and 5 arms. See you every day for your ABS. 6 You can repeat weaknesses to practice! You can do aerobic running, cycling, skipping rope and so on. Under the large circulation, the muscles get full rest and gain muscles relatively faster.

I hope my point of view can help you!

I'm glad to answer your question. I hope my answer can help you.

The muscles don't feel like a pump during training, and they are very sore after training. There are several reasons: 1, your physical fitness and energy were not very good on the day of training. 2. The interval between groups is too long. 3. Weight selection is too light during training. 4. Inattention during training, inattention. 5. The training time is too long.

Muscle aches during fitness exercise?

The reason is:

First, excessive exercise for a long time makes the muscles temporarily in a relatively hypoxic state, so that muscle lactic acid accumulates in the muscles, forming muscle pain. At this time, you can stop strenuous exercise, take a proper rest, promote blood circulation, improve nutrient supply and repair sore parts. Ensure eight hours of high-quality sleep every day. Because muscle repair is mainly completed in sleep, ensuring high-quality sleep can effectively relieve muscle soreness.

Second, in fitness exercise, muscles or ligaments are pulled, which leads to a sharp increase in muscle tension and elasticity, leading to structural damage of muscles. Muscle nerve regulation changes, causing muscle spasm and pain.

Stretching muscles can accelerate the relaxation and relaxation of muscles and help the recovery of spasmodic muscles. Perform static stretching exercises on sore parts, keep stretching for five minutes, and repeat. Doing stretching exercises several times a day helps to relieve spasms.

Massage sore parts, relax muscles, promote muscle blood circulation and repair muscle spasm.

Hot compress can also effectively promote blood circulation, improve metabolism and accelerate muscle relaxation and recovery.

In a word, there should be good training methods in fitness exercise, and attention should be paid not to overexert, overexert. This will not only fail to achieve good fitness effect, but will cause physical injury. Therefore, fitness exercises should be carried out step by step, and the amount of exercise should be gradually increased in order to achieve effective fitness purposes.

Safe, scientific and effective, I am a bodybuilder.

There is no pumping feeling in the muscles during training, but the muscles will be very sore afterwards. Is this training effective? Answer first, it will definitely work. Pump feeling is not the only criterion to judge the training effect. Many people don't know how to judge whether this training is effective during training. Let's see what kind of training is effective: first, we need to know what is pumping sensation and pain.

Speaking of pump feeling, many people are looking for this feeling in training, so what is it? Simply put, the feeling of pumping is the feeling that blood flows into the target muscle when we train it. At this time, the muscles will have a feeling of swelling, which can also be called blood drawing. You don't have to have a sense of pump to show that the training is effective, and it is only a small point to judge whether the training is effective.

If you want a strong sense of pumping, you can do 100 push-ups continuously. After finishing, the feeling of congestion is definitely sour and refreshing, but it is not very helpful for your muscle growth. If you want to train effectively, you need to tear your muscles and repair them through nutrition.

Speaking of soreness, many people love and hate each other, knowing that it is not directly related to the training effect, but they still want to feel the muscles after training. The sore is often called delayed muscle soreness, and its English name is DOMS；. ; The reason why DOMS appears is very simple, that is, you tear the target muscle through training, and the muscle tissue feels during the repair process. It usually occurs gradually within 24-48 days. Many people just want a feeling of pain after training. This is not the purpose of our training. The only purpose of training is to make muscles grow. Excessive pursuit of pain is not worth the loss.

But judging whether the training is effective or not depends not on the so-called pump feeling and pain, but more on your training ability and intensity.

Criteria for measuring training ability: weight, number of groups and times. If you want to improve your training ability, you can increase it bit by bit from these three aspects; Training intensity is also related to these three points, but more weight determines the training intensity, so improving the intensity mainly depends on your training weight.

Your training ability is appropriate and your training intensity is sufficient. Even if you don't feel pumping during training, your training is effective.

Because the feeling of pumping is only a feeling of congestion, but if you want muscle growth, you must recover from excessive muscle fiber breakage, which requires a feeling of soreness and pain. It should be that the action is not standardized, which leads to borrowing power. The bench press should be put in front, and the compound action should be done first. Dumbbell bench press can stimulate more muscles, but it will also bring difficulties in controlling balance and distract the exercise effect of target muscles. Of course, this can also be controlled by regular exercise. After the pump feeling disappears, it can be obtained by strengthening, but once you get a strong pump feeling, you can stop exercising for a day, and it is not difficult to regain the pump feeling. During exercise, muscles can relax at rest, but they should be controlled until the end of exercise. Stretching is also an important part of muscle exercise. This is also the feeling of soreness and pain mentioned in 1, and it is also a necessary feeling to increase muscles, but it should be distinguished from strain, which is a severe pain and can usually be detected at that time. Stretching will aggravate the pain. Sour swelling and pain will be more than pain, and stretching will be relieved. Besides nutrition and rest, there is also important stretching.

Hello, I'm Kiki, the creator of the gym, and I'm glad to answer your question.

Simply put, no. The feeling of pumping during training or muscle aches the next day can't show that your training is effective.

At the same time, not having a strong sense of pumping or experiencing extreme pain does not mean that you are wasting your time or training inefficiently.

Because pumping and pain are subjective feelings, it is impossible to judge whether the training is effective according to these feelings.

Pump sensation refers to the rapid but short-lived feeling of muscles, usually because blood flows to the target muscles.

A strong sense of pumping means that the target muscle will be "fuller" or "bigger". In fact, Schwarzenegger also likes the feeling of punching bag in training.

The degree of pumping sensation depends on some factors, such as the choice of action and the rhythm of action repetition. But the most important factors may be the rest time between groups (short rest time between groups = stronger pump feeling), repetition times (high repetition times in each group = stronger pump feeling) and total training volume.

Generally speaking, the more groups, the more times and the more movements, the stronger the pumping feeling of the target muscle will be.

Pain after training usually exists in the training of muscle hypertrophy, that is, the training of building large muscles, such as weightlifting or long-distance running, and their training will basically not produce pain.

The mainstream way of pain after training is the theory of muscle micro-injury, that is, after training, this muscle has micro-injury, which is benign inflammation, but this is a kind of training dominated by glycolysis function system.

Like those sports that focus on the functions of aerobic oxidation system and phosphate system, such as marathon, weightlifting and weightlifting, there will be no muscle pain after this training, but can you say that this training is ineffective? Of course not.

So it is effective after practice and has nothing to do with sores.

Your training is not to have a strong sense of pumping, not to get yourself down. On the contrary, your real goal is progress.

Don't judge whether it is effective according to your feelings. Feeling is a very inaccurate subjective consciousness. If gradual overload is happening at an acceptable speed and your body is slowly changing, then your training is effective, no matter whether you have a strong feeling of pumping or aching.