ONCE STRENGTH TRAINING DAMAGES A MUSCLE IT NO LONGER IS AFFECTED BY FURTHER TRAINING
Nosaka, K., & Clarkson, P. M. (1995). Muscle damage following repeated bouts of high force eccentric exercise. Medicine and Science in Sports and Exercise, 27, 1263-1269.
It is hypothesized that repeated bouts of eccentric exercise, when muscles have not recovered from previous muscle damage, exacerbate that damage. Non-weight-trained males (N = 12) performed 3 x 10 sets of eccentric actions using an 80% 1 RM dumbbell. The same exercise was repeated three and six days after the first exercise. Measures of joint movement and force production were recorded.
The first exercise session produced damage that was verified through ultrasound recordings and soreness. All criterion measures changed significantly after the first set of exercises but from then on were not altered by the subsequent sessions. Recovery was not slowed by the extra sessions on days 3 and 6.
Strenuous strength training exercises did not exacerbate damage or affect the repair process once damage had occurred. The repeated sessions were three days apart. Sessions in closer proximity to the original damage might exacerbate the deteriorated environment of the muscle.
Implication. If strength-training sessions are to be repeated when muscles are still exhibiting signs of damage, the repetition should be at least three days later.
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