Why Don’t My Muscles Feel Used After Heavy Lifting?
Joshua and Kela discuss the difference between feeling used and feeling sore after a heavy lifting session. While low rep training doesn’t necessarily make your muscles feel “used,” it does tire your central nervous system (CNS) and connective tissues. This article will explore the implications of this training method and offer insights into its effectiveness.
Understanding the Effects of Low Rep Training
When engaging in low rep training, such as 8 sets of 3 reps with heavy weights, you might not feel an immediate “burn” in your muscles. This can be misleading, as low rep training primarily challenges and taxes your central nervous system (CNS) and tendons and ligaments more than the muscles themselves. However, this doesn’t mean your training isn’t effective or that your muscles aren’t being worked.
CNS and Connective Tissue Fatigue
The CNS, which controls muscle activation and coordination, is heavily taxed during low rep training. Additionally, the tendons and ligaments, which connect muscles to bones, are also put under stress. This is why you might feel fatigued but not necessarily sore. To further understand the effectiveness of such training, consider adding some light sets (10-20 reps) at the end of your session to truly feel the burn in your muscles.
Breaking Plateaus and Keeping Training Interesting
Frequent mixing of rep ranges and training techniques is important to break plateaus and keep your workouts engaging. However, if your program consistently involves high-intensity, low-rep training, you might want to consider alternating with higher rep sets to help with muscle growth and overall recovery. This approach can also prevent overuse injuries and promote a more balanced training routine.
The Role of Low Reps in Strength Training
Low rep training, often associated with high-intensity weightlifting, provides significant benefits for strength. The key advantage is that it doesn’t cause the same degree of muscle fiber breakdown that higher rep training does. Instead, it leads to the development of harder, more dense muscles that are focused on strength rather than hypertrophy (muscle growth).
Muscle Hypertrophy vs. Strength
While low rep training doesn’t induce significant muscle growth in the same way that higher rep training does, it focuses on improving overall strength. For instance, if your goal is to gain strength, such as for strongman competitions, low rep training is an excellent choice. However, if your primary goal is muscle size and aesthetics, you might need to include more higher rep sets to promote hypertrophy. Both types of training can coexist in a balanced program.
The Importance of Recovery and Soreness
Soreness after a workout is not a necessary or even desirable outcome of training. In fact, excessive soreness can be a sign of overtraining and potential injury. The absence of post-workout soreness does not mean your muscles aren’t being worked. It simply indicates that your training is effective and safely building strength and endurance.
Fairly Efficient Muscular System
Your ability to lift heavy weights without feeling overly sore afterward suggests an efficient muscular system. This is a significant achievement, as it indicates you are pushing your limits safely and effectively. Kela’s advice to avoid the “no pain, no gain” mindset is sound, as it can lead to unnecessary injuries. Instead, focus on proper form, progression, and consistent effort.
Conclusion
In summary, while low rep training might not make your muscles feel “used” in the traditional sense, it does train your CNS and connective tissues effectively, leading to significant strength gains. By incorporating both high-intensity, low-rep training and higher rep sets, you can create a balanced and effective training program that promotes both strength and muscle growth. Remember, the key is to train safely and progressively to ensure long-term success in your fitness journey.