Building Muscles Tips: Relieving Numbness After Exercise

Although most physical fitness enthusiasts will experience some soreness and pain after a workout, there will be a certain percentage of exercisers who will experience numbness.

Numbness refers to decreased or abnormalities in sensation caused by alterations in the functions of sensory nerves. It can be a sudden decrease in one’s feeling. It can also present as tingling or the “pins and needles” effect. Numbness develops as a result of impingement or pressure upon a nerve and/or blood vessels. Such a pressure develops during workouts when you repeat the same movements over and over again or you remain in a single or static position, and it frequently occurs in the extremities or limbs. This can only be relieved if you eliminate the cause of the pressure on the nerves and blood vessels.

Let us take a look at some conditions that may cause numbness after exercise.

 Carpal Tunnel Syndrome (CTS) and Thoracic Outlet Syndrome (TOS)

Carpal Tunnel Syndrome is numbness in the hands and fingers caused by impingement of the nerve in the wrist. On the other hand, Thoracic Outlet Syndrome is numbness caused by impingement of nerves in the anterior shoulder or neck. These conditions are usually caused by specific weightlifting exercises that may cause the wrists, elbows and shoulders to be moved in positions that may result in pressure on the nerve. Good examples of such exercises include dumbbell flys and incline dumbbell curls. If you feel numbness when perform any of the arm and upper body exercises, stop what you are doing and make the necessary corrections in your lifting technique. You can also minimize occurrences of CTS and TOS by performing dynamic range-of-motion exercises and static stretches.

 Using Gym Equipment

Numbness has been noted in the fingers and hands when using gym equipment that require a tight grip. Such equipment would include a stationary bike, treadmill, stair climber or elliptical machine. When using such equipment, it is important that you shift the positions of your hands occasionally or taking brief breaks by raising each hand in the air and shaking them. Numbness may also develop while you are lifting barbells and dumbbells. Once you feel the onset of numbness or tingling, you must stop lifting weights so that you can prevent accidents caused by suddenly losing your grip on the bar.

 Chronic Exertional Compartment Syndrome (CECS)

Chronic Exertional Compartment Syndrome is characterized by numbness and tingling in the legs and feet. This condition develops as a result of increasing muscle size because of increased blood flow to the tissues. The muscle itself is surrounded by fascia, which does not stretch. As the muscle expands within the fascia, there is a building up of pressure with the muscle-fascia compartment, causing impingement of nerves and blood vessels. The symptoms of CECS usually develop within 8 to 12 minutes of starting your exercise. They should disappear when you are 30 minutes well into your workout. However, if the symptoms persist for 2 hours or more, you need to seek emergency medical help since you might have acute compartment syndrome (prolonged pressure on the nerves and muscle causes ischemia or blocking of blood supply).

Learn more about how you can relieve numbness after exercise while building muscles today!

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Building Muscle Tips: How to Deal with Post-Workout Pain

 Part and parcel of building muscles is the pain that comes with performing a strenuous workout. Sadly, a lot of individuals end up abandoning an intensive muscle building regimen eventually because they could not tolerate the pain.

 Before you try to figure out how to deal with the pain, you need to know the actual difference between soreness and genuine pain. Soreness is a dull, sometimes vague feeling of discomfort in the affected region. In some cases, you can’t even identify the exact place where the soreness is coming from.

In contrast, pain usually occurs suddenly and it is a sharp sensation occurring in a specific area, such as a muscle, joint or bone. Whether it is soreness or pain that you are feeling you must stop what you are doing and take the necessary steps to relieve them.

 Let us take a look at some common types of post-workout pains and how to relieve them.

 Delayed Onset Muscle Soreness (DOMS)

 Delayed Onset Muscle Soreness is the type of soreness that you commonly experience within 24 to 72 hours after a strenuous workout. It is best described as similar to the dull generalized body ache that you feel when you wake up in the morning after having had training the previous day. DOMS results from the micro tears that develop in your muscles during your workout. Thankfully, once you do a similar workout in the future, your aches will not be as intense as the first attack of DOMS.

 DOMS can be treated with icing, gentle stretching, massage or intake of over-the-counter anti-inflammatory drugs (particularly NSAIDs). To prevent DOMS, it is recommended that you progress in your training slowly and gradually in order to allow your muscles as well as your entire body to adjust. It is also recommended that you do stretches both before and after your workout to keep your muscles limber.

 Long Term Muscle Soreness (LTMS)

 Unlike DOMS, Long Term Muscle Soreness has your aches extending beyond the 72 hour healing and recovery period after your workout. This is a clear sign that you have done a certain exercise for the first time, you haven’t worked out for a long period of time, or you have overexerted yourself while training. The soreness of LTMS is more severe than DOMS, so you will definitely need a little more time for your muscles to heal.

 Much like DOMS, LTMS is best prevented by gradually and slowly increasing the intensity of your workouts. Treatment is the same as DOMS, but you are encouraged to perform light activities, like walking, swimming and yoga, to keep your muscles in tip top shape.

 Muscle Cramps

 Everyone will have experienced attacks of muscle cramps in their lifetime. These sudden, excruciatingly painful involuntary spasms or contracts are a result of muscle strain, muscle overuse, mineral deficiency or depletion, decreased blood flow to the muscles, or dehydration. In more serious cases, cramps can result from malfunctioning nerves (due to certain healthy problems, including pinched nerves or spinal cord injury).

 When your muscles are cramping, you can relieve the pain by stretching or through gentle massage of the affected muscle. If you are working out, stop what you’re doing and let the spasm subside. You can prevent muscle cramps by eating a nutritious diet that is rich in minerals. You might want to consider taking vitamin and mineral supplements. Perform stretching exercises both before and after a workout. Take energy drinks with minerals and electrolytes during your training sessions.

 Learn more about post-workout pain and how to deal with them while building muscles today

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Building Muscle Tips for Women Who Wants To Bulk Up

Truth to tell, you don’t often hear about women looking for tips on how to build their muscles. In fact, most women have the notion that if they build muscles, they will develop bodies that are powerful, but unsightly, which will make them look like female versions of Arnold Schwarzenegger.

In recent years, however, more and more women are discovering that building muscles in their body can help give them that sexy, toned look. Unless they are specifically looking to create definition in their muscles for competition purposes, women will not build bodies of Arnold proportions simply because they don’t produce high levels of testosterone like men.


If you are a woman and you want to have a stronger, toned body. Here are some helpful tips to keep in mind.

Exercise is at the very core of building muscle in women. Same as in men, you need to give each and every part of your body a balanced workout. Ideally, you should perform 2 to 3 sets of each exercise, consisting of 8 to 12 repetitions. It is advisable that you take a 2 minute break at the very most between exercises so that you don’t tire yourself out so easily. Let us enumerate the exercises that you should perform for each body part…

Arms and forearms – Dumbbell and barbell curls, triceps extension, triceps pull down, wrist curls and dips

Shoulders – Barbell presses, lateral pull downs, and lateral raises

Chest – flat, incline and decline bench presses, pec-deck and dumbbell flys, and pullovers

Back – Deadlifts, bent row barbell rows, and chin ups

Abdomen – Crunches and obliques exercises

Thighs – Squats, lunges and leg curls

Legs = Calf raises

There are other great exercises that you can learn just by doing some research on the Internet. Make sure that you set certain days of the week for performing exercises on specific body parts. For example, on Mondays and Wednesdays, you can do exercises for your arms and chest. Tuesdays and Thursdays can be spent working out your back, abs and legs. You can reserve Fridays for total body workouts.

All of these exercises will be useless, however, if you don’t combine them with a healthy diet. Because women tend to accumulate fat more than men, it is advisable that you reduce your intake of carbohydrates, but increasing the amount of proteins (which are needed for building muscles). Just like in men, you should also divide your food intake into 5 to 6 meals per day. This will distribute your nutrients better and it will prevent you from developing hunger pangs. It is recommended that you take a protein shake an hour before and immediately after your workout to replenish protein stores that have been depleted during your workout.

Learn more about how you can build muscles in women for a sexy, toned body today!

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