TJs Gym Isle of Wight

TJ's Blog

Training tips, healthy lifestyle and a bit of fun for our valued clients…

Good and bad pain - what's the difference?

No pain no gain right?
When you’re trying to get in shape, starting a new exercise routine, or taking your fitness to the next level, there are going to be challenges. And yes, you know it - a certain level of discomfort! Some days after intense workouts, just getting up those stairs is going to be an ordeal!
While the phrase “no pain, no gain” definitely has some truth, there is a fine line between “good pain” (ie something you should push past to achieve your goals) and “bad pain” (ie something you should listen to as a sign of over doing it).
A good pain is what we call DOMS - delayed onset muscle soreness. This happens when you’ve pushed a muscle to do something it’s not used to; something new or increased exertion. Within one to two days, you’ll begin to feel soreness in the area. It may be tender to touch. Often day 2 of DOMS is the worst. But the soreness goes away quickly after that.
The pain comes from micro trauma in the muscle caused by vigorous exercise - sounds bad, but it’s not. A muscle gets stronger and builds denser tissue when it has a reason to remodel itself. When it senses the tiny trauma, the muscle repairs tissue to allow for more endurance.
What is bad pain? Bad pain is an injury. Continuing to exercise with an injury will not allow you to push through pain or reach your goals. It will only make things worse. You need to stop and allow recovery, and where necessary, treatment. What are key indicators to determine whether you’re crossing over into bad pain? Good pain makes you tired but you keep going, sacrificing your form just to continue the exercise. Bad form leads to bad pain.
The pain comes on suddenly (those could be a pop or crack). The pain is in your joints (ie Your knee). You should never have joint pain after working out because there is no “good joint pain.” The pain isn’t equal on both sides (ie. Does one shoulder hurt while the other is fine?). The pain is pinpointed in one area, as opposed to more general and spread out (i.E. Are you experience pain in your calf muscle, just above your heel?). At the end of the day - you know your own body. Listen to it. Pay attention to how you feel before, during and after exercise (for at least one to two days). If you’re not sure whether the pain you’re experiencing is good pain or bad pain, or if you’re suffering from an injury and need help with recovery, speak to one of our highly experienced therapists we have on site.

Workout Like a Navy Seal

Want to work out like an elite Navy Seal? Have you tried TRX suspension training? Developed by a former Navy seal, TRX is great for low-impact exercises, but also a super effective way to get a whole body workout. Build strength and get your heart beating, using two things we all have readily available - gravity and your own bodyweight. Great for ALL fitness levels Get a stronger core Lower risk of injury compared with free weight training Gain muscle Helps build joint stability Work on your balance, coordination and flexibility If you want to try something a little different but need some advice on where to start with TRX suspension training, speak to one of our instructors who will be happy to advise. #tjsgym #fitnessfreaks #gains #fitness #isleofwight #trx #suspensiontraining

What is a Training Split?

31.10.21
 
A training split is a way of organising your training across a week. This helps you prioritise the right parts of your workout, ensuring that exercises do not clash with each other. For example, if you’re meant to train legs on Wednesday but you’re still sore from training legs on Tuesday, you may not be optimising your training week.
 
One popular training split is a Push/Pull/Legs split. Traditionally, this is organised across three training sessions a week, although there is scope to adapt this to your routine. A push/pull/legs split may look like so:
 
Push – upper body pushing movements, or muscles related to those movements.
This includes the chest and triceps muscles, as well as some exercises that target the front of the shoulders. Examples: Bench press, shoulder press, cable flyes, tricep extensions, front dumbbell raises.
 
Pull – upper body pulling movements, or muscles related to them.
This typically means the upper back muscles, biceps, and some work for the back of the shoulders. Examples: Pullups, pulldowns, rows, bicep curls, rear flyes.
 
Leg – lower body movements targeting the front and back of the legs, the bottom and hip muscles, and the muscles of the lower leg.
 
Examples: squats, deadlifts, hip thrusts, lunges, calf raises.
Note: The exact exercises you use will depend on your goals. There are benefits and drawbacks to using a push/pull/legs split.
 
Benefits of a push-pull-legs training split
Each day of the programme has a separate focus from the others. This means you can be fresh for each workout, even if you are still carrying some soreness from the last one. It’s very unlikely that your lower body workout is going to suffer after push day, for example. This can help you train on consecutive days if your schedule forces you to.
 
During a session, you will accumulate a large volume of work on those muscle groups/movements. Because every exercise accumulates some muscular fatigue, by the end of 5 or 6 pushing exercises you will most likely have taken the relevant muscles through a high number of fatiguing sets. This can be effective for muscle building.
 
Cons of a push-pull-legs training split
You are only training each movement/muscle group once a week. Many muscle groups will be fully recovered well before a week has passed, meaning that this training split does not fully take advantage of your training capacity. Compare this to a whole-body training split, where every muscle group gets trained during every workout and therefore has a much more frequent (albeit smaller) stimulus to grow or get stronger. Some people counter this by training for six days a week instead of three, however this isn’t always feasible.
 
The accumulated fatigue that comes with training a specific set of muscles for a whole workout can decrease your performance in later parts of the workout. This means you may need to use less weight than if you were fresh. The weight you could use for bench press, shoulder press, and chest flyes would be different if you trained each one every other day, versus training them all on the same day. Keep in mind that the best training split for you is often one that takes your lifestyle into consideration as much as any inherent training benefits.
 
Speak to a member of our friendly gym staff for advice on your training in relation to your lifestyle and goals.