NO ONE KNOWS your body better than you do. It’s up to you to decipher whether your aches fall under “good pain”—the result of delayed onset muscle soreness (DOMS), which usually occurs about 24 to 48 hours after exercise. The best remedy for DOMS is active recovery training, not passive rest. If you’re feeling muscle soreness, perform a few lightweight, high-rep resistance exercises a day or two after that initial training session—this will bring sufficient blood supply and nutrients to those muscles for better muscle recovery. The “bad pain” will usually feel pretty bad. If you feel any immediate pain during or just after your training session, it could be a symptom of “bad pain.” Injuries such as strains, sprains and even tears are not uncommon to resistance training. It’s up to you to make sure that you use proper form and technique to help prevent such trauma from occurring. If you do encounter such an injury, stop training immediately and seek medical attention.
After your last set at the gym yesterday, you probably felt pretty good. Sometimes, however, no matter how great you feel, you end up down on yourself because you’re not as big or strong as you always hoped. We know it’s difficult to work hard every day and not see immediate gains, but not being the biggest guy is not a good enough reason to seek out quick fixes
and forego your training efforts—just think how NBA superstar Steve Nash must feel walking onto a court with giants every day. Recently, ribose supplements have gained attention due to the claim that they help with ATP regeneration. ATP is the energy powerhouse of muscle contraction. For those who are interested in muscle building—and for you to be reading this, it’s obvious that you are—this means extending sets, increasing work volume and faster recovery. Recommended doses for ribose suggest five grams before and after exercise, but as little as one or two grams may be all that is needed if the aforementioned claims are to be believed. While ribose has shown promise in reducing the effects of diseases like fibromyalgia and chronic fatigue syndrome, there have been no studies to date that have shown that it actually can improve performance in people who exercise regularly. While the jury is still out and new research is underway, ribose supplementation can’t hurt but probably won’t help your training unless you aren’t getting proper nutrition. A newcomer to the product should exercise caution and start with a minimal dosage while understanding that this supplement—like every other one out there—is not a magic solution to fat loss, muscle gain or stamina.