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Home > The FITSPRO Podcast > 085 | Fitness Myth Busting Mash Up


	Podcast:		The FITSPRO Podcast
	Episode:		085 \| Fitness Myth Busting Mash Up
	Category:		Health
	Duration:		00:29:27
	Publish Date:		2020-09-08 05:00:00
	Description:		Get ready for a fitness question/myth busting mash up. This episode is a compilation of fitness related questions I have received over the years or as of lately. While each of these could nearly be individual episodes, I kind of dig the mash up vibe. Like rapid fire fitness Q&A or debunking session. Before we get to it, we will be covering: What is a shock phase?What causes muscle soreness and the muscle burn?What causes the muscle pump?Will cardio ruin strength or muscular gains?Should you do cardio before or after a lift?Can you gain muscle while losing fat at the same time?Strength vs hypertrophy set and rep schemesCan you gain strength without gaining muscle?Is HILIT a thing? If so, how? Fitness Questions/Myth Busting: What is a shock phase? I mentioned this in my stories a week ago when I re-entered the gym for the first time in over seven months. And it’s very important that you grasp what a shock phase is and when you can expect it. First off, a shock phase would be after a new week of training where your body is undergoing several new types of stimulus or levels of stimulus. So when I came back to the gym after a several month long break, I was increasing all factors of my training by default. Increased load, intensity, volume, and tempo. This is with the context that I had only been doing at home workouts with a 25 pound kettle bell. Even if I were to only use an empty barbell for every exercise, I would nearly be doubling my load. Are we tracking? I hope we’re tracking. It’s called a shock phase because you have an abnormal response to your training stimulus. This normally results in very high levels of soreness. We can expect this in the first week coming back to an “old normal” style or modality of training. You can also expect that you will not be anywhere near as sore the following week, which is why it’s called a shock phase. Like I said, it is an abnormally intense response to the new training, yet it feels like your body adapts by the next week. Perhaps you have experienced this. It doesn’t even have to be that you have taken a long break from training. It can just be any time that a large new stimulus is introduced to the body. For instance even if I was a very well trained in a strength perspective. Like squats, bench, deadlifts, and overhead pressing. If I went to a gymnastics clinic I would be devastatingly sore the week after, but if I kept going another week or two and did the same exact thing, I would be far less sore. What causes soreness and muscle burn? Lactic acid doesn’t make you sore or cause the burning sensation in your muscles. Micro tears in your muscles cause soreness. Hydrogen ion build up creates the burning sensation you feel. That’s also not lactic acid or even lactate. Though lactate is produced at the same time hydrogen ions are released, but it’s the hydrogen ion that makes the pH more acidic. ATP is our muscle/energy power source. it’s what we need for our muscles to function. To contract. ATP is produced through a process called glycolysis. Hydrogen ions are formed as a by-product of glycolysis. Thiiiiiisssss is a factor in muscle fatigue as well as the burning sensation you feel due partially to the pH imbalance in the muscles. When oxygen is not present, we have anaerobic phosphorylation. Which uses the cori cycle - this is where lactate is produced during glycolysis as well as the hyrdrogen ion. ATP is produced, as with oxygenation, but lactate is also produced, then transported to the liver to be turned back into glucose so that more energy (aka ATP) can be produced. Yay science. Bottom line, neither your delayed onset muscle soreness (DOMS) nor the burning sensation are from lactic acid. DOMS is from muscle damage (remember the micro tears in the muscle fibers), and the burn is primarily from hydrogen ions. What causes the muscle pump? The main factor in the muscle pump is fluid and blood being literally p...
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