Motta's Kropsbygger Log

[LaMotta]

TP, jeg tager nok en morgentræning i FDK. Har ret travlt resten af dagen. Onsdag er jeg frisk om aftenen, ved en 18'er?

[LaMotta]

FDK - Smolov, Skulder og Ben

Alt for tidligt op og igang. Har sovet ganske udemærket, vågnede frisk ved 5-tiden, men faldt i søvn igen og var følgende helt smadret. Nå, hurtigt op i træningstøjet, klar med en shake og afsted. Træning om morgnen er genialt når der ingen mennesker er, og man hurtigt kan køre sine øvelser. Hele molevitten overstået på 1t10min. Mit højre knæ, der tidligere har generet mig er begyndt at værke lidt igen. Kan ikke helt gennemskue hvordan jeg skal forholde mig til det. Tager en træning af gangen med smolov og så ser vi på det.

Smolov Jr. Uge 2 Dag 1

6x6@95kg

Laterals

2x10@12,5kg

3x10@10kg

Goodmornings

10x20kg

3x10@60kg

Pull-Ups

3xBw

3xBw Negativ

3xBw Negativ

3xBw Negativ

DB Shoulder Press + DB Rear Delt Raise

10x25kg + 15x10kg

9x25kg + 16x10kg

6x25kg + 15x10kg

Pull-Ups Maskine

10xBw-50kg

12xBw-75kg

12xBw-75kg

-Ren Teknik og føling med øvelsen.

Rowtary Calf + Calf Raises

25x40kg + 10/10xBw

20x35kg + 10/10xBw

20x30kg + 10/10xBw

/Motta

[Thorhauge]

Jeg er nok klar på en 18'er i morgen, jeg melder lige tilbage. Hvornår er det VL'erne er der? Jeg er ikke så vild med at træne samme tid som dem..

[LaMotta]

Jeg er nok klar på en 18'er i morgen, jeg melder lige tilbage. Hvornår er det VL'erne er der? Jeg er ikke så vild med at træne samme tid som dem..

Umiddelbart lyder det fint. De er der indtil kl 18, vi starter bare stille op der omkring. Meld lige tilbage i løbet af imorgen.

[Thorhauge]

Umiddelbart lyder det fint. De er der indtil kl 18, vi starter bare stille op der omkring. Meld lige tilbage i løbet af imorgen.

Oh! It's ON!

[LaMotta]

IK99 - DC, Week 1 A

Har skrottet smolov, fik bekræftet mig selv i at det er alt for stort volumen til mine skrøbelige knæ. I stedet skifter jeg lidt løbebane og afprøver noget nyt. 2 split, kommer hver muskel igennem 1,5x pr uge, og det er nemt at gå til.

Incline BB Press (Rest-Pause)

8x50kg

8x50kg

8x70kg + 3 + 3 = 14 reps.

DB Military (Rest-Pause)

12x12,5kg

10x20kg + 5 + 5 = 20 reps.

Dips (Rest-Pause)

8xBw

8xBw

12xBw + 4 + 4 = 20reps

WG Lat Pulldowns (Rest-Pause)

20x30kg

11x55kg + 5 + 5 = 21reps

Dødløft (Straigh Set)

8x70kg

12x110kg

12x110kg

[LaMotta]

Workout FDK i morges

Træning ved en 7.30 tiden, overraskende mange mennesker i centeret, så måtte tage til takke med en TG-stang. Kom igennem alligevel.

Squat

10x11kg

10x51kg

5x91kg

5x111kg

2x131kg

4x4@111kg

GM + Leg Extensions (Ud i et)

10x60kg + 20x15kg (hvert ben)

10x60kg + 20x15kg (hvert ben)

10x60kg + 20x15kg (hvert ben)

10x60kg + 20x15kg (hvert ben)

10x60kg + 20x15kg (hvert ben)

Rotary Calf (5sek Excentrisk)

20x25kg

20x25kg

20x25kg

Lunges

4x12@41kg

/Motta

[Thorhauge]

BB i morgen eftermiddaw?

[LaMotta]

BB i morgen eftermiddaw?

Tjaeeh

[LaMotta]

Lidt tid siden der har været liv herinde. Har fået trænet jævnligt, dog har det været præget lidt af tilfældigheder etc. Er faldet tilbage til min 3split struktur og lidt cardio og det syntes at fungerer fint. Logger i en bog for tiden og har derfor hele tiden den til at kigge tilbage på tidligere træninger, og derved prøve at skabe lidt progression på dagsformen. Idag blev der trænet dødløft, skulder og arme i FDK, til sidst blev der kørt lidt LI cardio på sofacykel.

A1

Dødløft

5x5@120kg

A2

Dips

5x10@Bw

B1

Chins

5, 5, 3, 1, 1

B2

Laterals

12x10kg, 10x10kg, 8x10kg, 6x10kg, 4x10kg

C1

DB Skulder Pres

6x25kg, 6x25kg, 6x25kg, 6x22,5kg, 6x22,5kg

C2

RD Raise

5x12@15kg

D1

Skulls

5x8@40kg

D2

EZ Curls

5x8-10@30kg

E1

DB Curls

15x12,5kg

E2

Triceps Pressdowns

15x20kg

Cardio

20min Sofacykel, Lvl 12. HR 130-135

[LaMotta]

FDK - DTF - Tung Quads/Hams

Nu prøver vi at sætte det lidt i system igen. Programmet læner sig meget opad mit nuværende, dog med lidt større superset og hurtigere træninger. Det passer mig glimrende, er så småt gået ind i den sidste fase af specialet, så tiden bliver mindre. Men samtidigt skal det ikke gå ud over formen.

A1 Squat

90kg - 6, 6, 6, 6, 6

A2 Leg Extensions

30/30 - 8, 8, 8, 8, 8

B1 Stivbenet DL

90kg - 6, 6, 6, 6, 6

B2 Leg Curl

15/15 - 8, 8, 6

10/10 - 8, 8

X1 EZ Curls

10x30kg

5x40kg

5x40kg

/Tog 40min, og så afsted hjem og handle ind og spise.

[LaMotta]

FDK - Lactate Inducing WO 1

A1 DB Flad Pres

27,5kg - 15, 15, 15

A2 Leg Extensions

15kg - 15, 15, 15

A3 Yates Rows

70kg - 15, 15, 15

A4 Goodmornings

50kg - 15, 15, 15

A5 Jackknives

Bw - 15, 15, 15

B1 Hammer Strength Shoulder Press

25kg - 20, 20, 18

B2 DB Hack Squat

15kg/15kg - 20, 18, 20

B3 Chins Assisted

-70kg - 20, 20, 18

B4 Leg Curls Seated

35kg - 20, 20, 20

B5 Total Abdominal

50kg - 20, 20, 20

C1 Cable Curls

?? - 20, 20, 20

C2 Rotary Calf

40kg - 20, 20, 20

C3 Pushdowns

20kg - 20, 20, 20

C4 Cable Laterals

5kg - 20, 20, 20

C5 Crunch

Bw - 20, 20, 20

Cardio - 20min Incline Walk 10% @5,5km/t

/Motta

Edited May 27, 2009 by LaMotta

[LaMotta]

FDK Imorges - Bryst + Ryg

A1 Bænkpres

86kg 6, 6, 6, 6, 6

A2 Flyes

20kg 8,

17,5kg 8, 8, 6

15kg 8

B1 WG Chins

6, 6, 6, 6, 5½

B2 BB Rows

86kg 8, 8, 8, 8, 8

Og så nåede jeg ikke mere.

/Motta

[LaMotta]

Træning i lørdags:

En masse højrep og superset. Gennemførte 2/3 hvorefter jeg var tæt på at knække mig. Sluttede af med 20min sofacykel, lav intensitet.

Træning igår:

A1

Squat

96kg 6, 6, 6, 6, 6

A2

Leg Extensions Hammer Strenght ISO

30kg/30kg 8, 8, 8, 8, 8

2min Pause og derefter:

B1

Rumænsk Dødløft

110kg 6, 6, 6, 6, 6

B2

Leg Curls

15kg/15kg 8, 8, 8, 6, 6

X1 EZ Curls

8x30kg, 5x40kg, 5x40kg, 5x40kg, 8x30kg, 8x30kg

X2 EZ Skulls standing

8x30kg

/Motta

[LaMotta]

Træning Igår:

A1 Military

30kg - 15, 15, 15

A2 Front Squat

60kg - 15, 15, 50kg - 15.

A3 Yates Rows

80kg - 15, 90kg 15, 15.

A4 Goodmornings

60kg - 15, 15, 15

A5 Roman Chair

Bw - 15, 15

B1 DB Inc Press

27,5kg - 15, 15, 15

B2 DB Rows

35kg - 15, 15, 15

B3 Laterals

7,5kg - 15, 15, 15

B4 DB Curls

12,5kg - 12, 12 10kg - 15.

B5 DB OH Triceps Ext

10kg - 15, 15, 15

Cardio: SofaCykel Level 13, 20min. Puls 130-140

/Motta

Så har jeg købt en tang til at måle Fedt% over nettet, som kun bruger et målepunkt på bugen. Den vil jeg prøve at opdatere 1x per uge indtil videre og se hvordan det udvikler sig. Den er ret simpel at bruge og rimelig konsistent i målinger. Det vil ihf give et praj om det går den rigtige eller forkerte vej med LBM.

Vægt: 104.4kg

Fedt%: 18,6%

Fedt Masse: 19,42kg

LBM: 84,98kg

[LaMotta]

FDK - Bryst + Ryg

Sidder og laver præsentation til næste uge, og er virkelig ugidelig i øjeblikket. Det var meningen jeg efter morgenmad skulle have klaret præsentationen, men det kunne jeg ikke helt gennemskue, så i stedet tog jeg en træning. Det gik helt perfekt, masser af fint pump på kort tid og sved på panden. Imorgen står den på træning igen, og så har jeg vist fået indhentet det tabte.

A1 Decline BB

90kg - 6, 6, 6, 6, 6

A2 DB Flyes

15kg - 10, 10, 10, 10, 10

B1 Chins WG

Bw - 6, 6, 6, 6, 6

B2 BB Rows

80kg - 10, 10, 10, 10, 10

X1 Dips

Bw 10, 10, 10

X2 HammerStrength Shrugs

30kg/30kg - 10, 10, 10, 10

/Done - 45min.

[Krumborg]

Smut nu over på bio og få noget ud af dagen

[LaMotta]

Smut nu over på bio og få noget ud af dagen

Lolz. Kevin har dine drugs .

[LaMotta]

Træning i Lørdags

A1 Military

30kg - 15, 15, 15

A2 Front Squat

60kg - 15, 15, 15, fremgang fra sidst. Fik alle 3 set med 60kg.

A3 Yates Rows

90kg - 15, 15, 15

A4 Goodmornings

60kg - 15, 15, 15

A5 Roman Chair

Bw - 15, 15, 15

B1 DB Inc Press

30kg- 15, 15, 15

B2 DB Rows (Double)

30kg - 15, 15, 15

B3 Laterals

7,5kg - 15, 15, 15

B4 DB Curls

12,5kg - 15 10kg - 15, 15.

B5 DB OH Triceps Ext

12,5kg - 15, 15, 15

Cardio: SofaCykel Level 13, 20min. Puls 130-140

/Motta

Rigtigt godt pump over hele linien. Lørdag stod den på fodbold og druk, så hele søndagen var ødelagt. Tog dog ned for at tage lidt sol efter jeg havde stemt, men de havde vist fået nye rør uden at skrive det. Så hele forsiden og bagsiden er fuldstændig skoldet. Great. Alt afhængig af førlighed og bevægelighed står den på træning senere idag.

[Athlete X]

Nu faldt snakken på Alkohol og træning så vil lige smide et bidrag.

Her er hvad min træner, James Smith, skrev:

Taken from The American Athletic Institute

The Negative Physical, Psychological and Physiological Effects of Drugs and Alcohol on the Athlete

Scientific research done exclusively on top athletes and presented by people who have competed at the highest levels of sport reveals that the impact (of drugs and alcohol) is significant.

The research has uncovered some of the following:

• Drinking to intoxication can negate as much as fourteen days of training effect

• Training hormones are diminished for up to 96 hours following alcohol consumption (4 days)

• Drinking alcohol after training negates training effect

• Drinking alcohol after competition hinders recovery

• Residual effect of alcohol from elite athlete lab test shows effect on Heart Rate, Lactic Acid / Muscle Performance and Respiratory/ Ventilation levels.

• Muscle protein synthesis (repair of muscle fiber) is diminished, predominately in your fast twitch muscle fibers

• B vitamin deficiency resulting from diuretic effect of alcohol and subsequent dehydration affects recovery and conversion of hormone precursors into androgenic training hormones

• Reaction time can be affected even twelve hours after alcohol consumption.

• Players that drink are twice as likely to become injured

• Alcohol compromises an athlete’s already vulnerable immune system

• The associated residual effect of the alcoholic hangover has been shown to reduce athletic performance by 11.4%

In order for the athlete to obtain optimum athletic potential they must be educated on this matter, however; the benefits will be felt off the field as well as on.

Off the field benefits include improvements academically a decrease in disciplinary problems, criminal matters, accidents, deaths while simultaneously developing good will within the community as well as a positive public image at large

Reduce or eliminate drug and alcohol abuse and reduce injury, allow for quicker recovery, better muscle development, gained training effect; in brief, produce better athletes, better performances thus better teams.

Mere information:

http://www.news.com.au/dailytelegraph/stor...5001023,00.html

Acute alcohol consumption aggravates the decline in muscle performance following strenuous eccentric exercise

Matthew. J. Barnes, a, , Toby Mündela and Stephen. R. Stannarda

aInstitute of Food, Nutrition, and Human Health, Massey University, Palmerston North, New Zealand

Received 23 July 2008; revised 8 December 2008; accepted 13 December 2008. Available online 20 February 2009.

Abstract

This study investigated the effects of acute moderate alcohol intake on muscular performance during recovery from eccentric exercise-induced muscle damage. Eleven healthy males performed 300 maximal eccentric contractions of the quadriceps muscles of one leg on an isokinetic dynamometer. They then consumed a beverage containing 1 g/kg bodyweight ethanol (as vodka and orange juice) (ALC). On another occasion they performed an equivalent bout of eccentric exercise on the contralateral leg after which they consumed an isocaloric quantity of orange juice (OJ). Measurement of maximal isokinetic (concentric and eccentric) and isometric torque produced across the knee, plasma creatine kinase (CK) concentrations and muscle soreness were made before and at 36 and 60 h following each exercise bout. All measures of muscle performance were significantly reduced at 36 and 60 h post-exercise compared to pre-exercise measures (all p < 0.05). The greatest decreases in peak strength were observed at 36 h with losses of 12%, 28% and 19% occurring for OJ isometric, concentric, and eccentric contractions, respectively. However, peak strength loss was significantly greater in ALC with the same performance measures decreasing by 34%, 40% and 34%, respectively. Post-exercise plasma creatine kinase activity and ratings of muscle soreness were not different between conditions (both p > 0.05). These results indicate that consumption of even moderate amounts of alcohol following eccentric-based exercise magnifies the normally observed losses in dynamic and static strength. Therefore, to minimise exercise related losses in muscle function and expedite recovery, participants in sports involving eccentric muscle work should avoid alcohol-containing beverages in the post-event period.

Keywords: Ethanol; Creatine kinase; Muscle strength dynamometer; Athletic performance

Article Outline

1. Introduction

2. Methods

3. Results

4. Discussion

5. Conclusion

Practical implications

Acknowledgements

References

1. Introduction

Strenuous eccentric contractions produce micro-structural damage to skeletal muscle resulting in impaired muscular performance, inflammation, and soreness.1 Most running-based team sport events involve eccentric work and, particularly during competition, this results in varying levels of muscle damage.2 Rapid post-event recovery is necessary to enable adequate training and optimal performance during the following event, and consequently much effort is afforded to practices which enhance recovery processes.

However many sportspeople, particularly those involved in team-based sports, regularly ingest moderate to large volumes of alcohol (ethanol) in the hours after training or competition as a means of celebrating, socialising or bowing to sponsorship commitments.[3], [4] and [5] Yet, it is not known how this pattern of alcohol consumption affects recovery processes after eccentric exercise-induced muscle damage.

To date only one study has investigated the interaction of alcohol with recovery from eccentric exercise-induced muscle damage. Clarkson and Reichsman6 had subjects drinking either a beverage containing 0.8 g of ethanol/kg body weight or a non-alcoholic control beverage 35 min prior to performing 50 maximal eccentric contractions of the elbow flexor muscles. Although the exercise brought about significant amounts of muscle damage, as demonstrated by significant changes in all criterion measurements, no difference between treatments was evident in measures of plasma creatine kinase (CK) activity, muscle soreness, isometric strength or range of motion leading the authors to conclude that ingestion of alcohol does not impair recovery after eccentric exercise-induced muscle damage. As with much of the research into alcohol and physical performance7, in the Clarkson and Reichsman study alcohol was ingested prior to exercise rather during the much more common post-exercise period. Thus despite recommendations to the contrary, the available evidence does not seem to warrant abstinence from alcohol in the post-event period for the purposes of optimal recovery.

The purpose of this study was to compare the effects of post-exercise alcohol ingestion with that of an isocaloric non-alcoholic beverage on changes in muscle performance following a bout of strenuous eccentric exercise. We hypothesise that moderate amounts of alcohol ingested following eccentric exercise will not delay normal recovery of muscular performance.

2. Methods

Eleven healthy males (23.9 ± 4.7 years; 87.6 ± 9.5 kg), who regularly participated in resistance training on a recreational basis and who were not naive to alcohol, volunteered to participate in this study. The protocol was approved by the Massey University Human Ethics Committee and written consent was obtained from each participant.

The study employed a one-legged model during each of two experimental trials (treatment and control) to enable a single cross-over on the contralateral leg. Leg and treatment were allocated randomly. The advantage of this design is that the participants are their own control, yet any residual effects in the muscle from the previous trial are negated. The latter is particularly important because of the well-described ‘repeated-bout’ adaptation which takes place following eccentric exercise-induced muscle damage.8

At least 1-week before the first experimental trial participants were familiarised with the Biodex® isokinetic dynamometer (Biodex Medical Systems, New York, USA) and the movements involved in the protocol. Participants were seated with the lateral femoral epicondyle aligned with the dynamometer axis of rotation and the ankle strap positioned approximately 5 cm proximal to the medial malleolus. Each participant's seat position was recorded for subsequent trials.

At least two days later, participants attended the laboratory for the first experimental trial. Four hours prior to the start of each trial participants consumed a standard meal (4440 kJ). Immediately before testing participants warmed-up on a cycle ergometer (Monark, Varberg, Sweden) for 5 min at 100 W. Then once seated on the Biodex straps were fixed across the chest, hips and active leg to isolate movement to the quadriceps. Knee joint range of motion was set and recorded for use in follow-up tests. Five maximal isometric, concentric and eccentric contractions of the quadriceps muscles were then completed as tests of muscle performance. Isometric tension was measured at a knee angle of 75° (1.31 rad). Concentric and eccentric torque was measured at an angular velocity of 30° s−1 (0.52 rad s−1)9. Absolute peak torque and average peak torque over five contractions was recorded. Each set was separated by 2 min of passive recovery.

Once performance tests were complete, participants remained on the Biodex and performed 300 maximal eccentric contractions using the quadriceps muscles of one leg. Participants were verbally encouraged to resist the downward action of the dynamometer arm as hard as possible and had access to visual feedback of their torque throughout the protocol to ensure continuous maximal effort. This eccentric exercise bout was divided into three sets of 100 repetitions separated by 5 min of passive recovery, during which time subjects remained seated. For the second trial the contralateral leg was damaged using the same protocol.

A 60° (1.05 rad) range of motion was set from maximal knee flexion (0°) using the dynamometers inbuilt goniometer. Repetitions were performed at an angular velocity of 30° s−1. Adapted from the work of MacIntyre and colleagues9, this protocol has previously been shown to bring about significant levels of muscle damage and soreness.

At the completion of the eccentric exercise bout participants consumed a standardised meal (1620 kJ). Then, 30 min after exercise, they began drinking a beverage containing either 1 g of alcohol per kg of body weight as vodka (Smirnoff, Australia) in orange juice (Frucor Beverages, New Zealand) (ALC) or a control beverage of orange juice alone (OJ). The treatment beverage was mixed in a 3.2:1 ratio of orange juice to vodka. Equivalent to 8.8 (±1) standard drinks, the mean volume of vodka consumed per participant was 235.9 ml (±25.5). The two beverages were balanced for fluid and energy value however participants consumed larger amounts of both vitamin C and carbohydrate in the OJ trial. Equal volumes of beverage were consumed every 15 min over a total time of 90 min. Once the required amount of beverage was consumed participants were driven home and instructed to go directly to bed. Participants returned to the laboratory for testing the following three mornings, having fasted overnight (≥12 h).

Ratings of muscle soreness were taken immediately post-drinking, and 12, 36, and 60 h later. Blood samples were collected prior to exercise, immediately post-drinking and 12 and 36 h later. Muscle performance tests, as described above, were repeated at 36 and 60 h post-drinking. Participants were instructed to abstain from any form of exercise and alcohol from 48 h before until 60 h after each damaging exercise bout and there were at least 10 days in between experimental trials.

Participants completed a questionnaire rating their current level of perceived muscle soreness on a subjective scale from 0 to 10 (0 = no soreness, 10 = very, very sore) as outlined by Sorichter et al.10 Soreness was rated while stepping up (concentric muscular contraction) onto a 40 cm box and lowering into a squatting position (eccentric contraction).

Each venous blood sample was obtained from the antecubital vein and collected into a 4 ml EDTA-containing vacutainer, placed on ice for 10 min, and centrifuged at 4 °C for 10 min at 805 × g. Plasma was aspirated into 300 μl aliquots and frozen at −80 °C for later analysis. CK activity was determined using a Vitalab Flexor clinical chemistry analyser (Vital Scientific NV, Netherlands) and a Roche CK-NAC liquid assay kit (Roche Diagnostics GmbH, Mannheim, Germany).

Data was analysed using the Statistical Program for Social Sciences (SPSS) for Windows (version 15.0, SPSS Inc., Chicago, IL.). A general linear-model repeated-measures ANOVA was used to compare conditions (alcohol and control) over time for each criterion measure. This analysis provided main effects of time and trial and the trial × time interaction. Paired-samples T-tests (two tailed) were carried out post-hoc to find the level of significance between each time point within a trial. To identify relationships between markers of muscle damage (muscle function, muscle soreness and CK activity) bivariate correlation tests were performed to find Pearson product correlation coefficients ®. Reported values are means ± SD. Statistical significance was set at p < 0.05.

3. Results

Completion of 300 eccentric muscular contractions of the quadriceps resulted in significant decreases in isometric, concentric and eccentric peak and average peak torque over time (all p < 0.001, Table 1). With the exception of average peak isometric torque, all post-exercise strength measures were significantly different between interventions (all p < 0.05) with the greatest decrements observed with ALC. After 36 h, all performance measures improved (p < 0.05) except ALC isometric peak torque and both OJ and ALC isometric average peak tension. Significant time × trial interactions were found for concentric (p = 0.02, Fig. 1), isometric, (p = 0.02) and eccentric (p = 0.01) peak torques as well as for concentric (p = 0.009) and eccentric (p = 0.008) average peak torque.

Table 1.

Changes in muscular performance following strenuous eccentric exercise.

Peak torque (Nm)

--------------------------------------------------------------------------------

Average peak torque (Nm)

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

OJ

--------------------------------------------------------------------------------

ALC

--------------------------------------------------------------------------------

OJ

--------------------------------------------------------------------------------

ALC

--------------------------------------------------------------------------------

ISO

Pre 313.5 ± 5 6.5 311.8 ± 58.0 278.8 ± 46.1 271.8 ± 49.6

36 h 245.0 ± 21.2a 206.9 ± 21.2a,c 235.1 ± 45.6a 198.5 ± 46.5a

60 h 273.6 ± 50.7a,b 229.1 ± 57.3a,c 244.1 ± 42.8 210.4 ± 52.8a

CON

Pre 273.9 ± 50.1 274.0 ± 54.4 233.1 ± 46.8 245.5 ± 55.2

36 h 199.2 ± 45.0a 163.4 ± 45.9a,c 182.4 ± 69.2a 132.5 ± 39.6a,c

60 h 237.9 ± 44.5a,b 190.8 ± 40.7a,b,c 216.1 ± 65.6b 160.7 ± 40.2a,b,c

ECC

Pre 346.9 ± 68.8 353.0 ± 73.8 317.9 ± 69.1 325.1 ± 77.6

36 h 283.5 ± 74.1a 235.9 ± 45.8a,c 263.4 ± 77.5 217.4 ± 45.5a,c

60 h 323.3 ± 66.8b 289.3 ± 66.9a,b 303.7 ± 73.8b 261.4 ± 46.1a,b,c

Full-size table

Isometric (ISO), concentric (CON) and eccentric (ECC) force measurements made before and 36 and 60 h after 300 eccentric contractions of the quadriceps under control (OJ) and alcohol (ALC) conditions. All values are mean ± SD. Differences between time points were evaluated by post-hoc pairwise comparison. Significantly different from pre-exercise value – ap < 0.05. Significantly different from preceding value – bp < 0.05. Significant different from OJ treatment – cp < 0.05.

View Within Article

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Full-size image (4K)

Fig. 1. Peak concentric torque (mean ± SE) measurements made before and 36 and 60 h after 300 eccentric contractions of the quadriceps under control (OJ) and alcohol (ALC) conditions. Significant differences in values occur over time (p < 0.001) and between trials (p < 0.05) exist. A significant interaction effect exists (p < 0.05). Significantly different from preceding values – ap < 0.001, bp < 0.05.

View Within Article

Creatine kinase activity increased over time (p = 0.036) with all post-exercise values elevated above baseline levels. However, there was no trial × time interaction (p = 0.406), indicating that alcohol intake post-exercise does not modulate the increase in creatine kinase activity over time. Changes in CK activity appeared unrelated to alterations in muscular performance or ratings of muscle soreness.

Although soreness ratings while squatting and stepping up were higher (both p < 0.001) than pre-exercise values at all subsequent time points, no significant difference in ratings of soreness was evident between ALC and OJ conditions. Once elevated, above pre-exercise values ratings of soreness did not significantly change over time. Ratings of muscle soreness were unrelated to changes in muscular performance.

4. Discussion

The primary purpose of this study was to investigate whether the consumption of alcohol after damaging exercise modulates muscle function during the subsequent 60 h. To our knowledge this is the first study to investigate this relationship, and contrary to our hypothesis, the first to show that alcohol consumed after heavy eccentric exercise leads to significantly greater decrements in dynamic and static torque when compared to an isocaloric non-alcoholic beverage. Warren et al.1 suggest that decreases in voluntary muscular strength best represent the magnitude of muscular damage occurring after eccentric exercise. Following this we could conclude that when combined with exercise-induced muscle damage, post-exercise alcohol consumption magnifies the damage, particularly over the first 36 h post-exercise. However, as mechanical damage to the muscle contractile elements can only occur during eccentric exercise, and because alcohol was provided after exercise, our results more accurately indicate that alcohol detrimentally affects the subsequent repair and recovery processes. Post-exercise alcohol consumption appears to have no effect on other commonly measured markers of muscle damage, namely ratings of muscle soreness and plasma CK activity.

Due to the study design, post-exercise carbohydrate and vitamin C intake was slightly different between trials, and this could potentially influence our results. However, this is unlikely as carbohydrate11 and vitamin C12 supplementation post-eccentric exercise have been found to have no effect on force recovery when compared to a placebo.

Completion of 300 maximal eccentric contractions of the quadriceps resulted in significant decreases in voluntary isometric, concentric and eccentric peak and average peak torques (Table 1). Greatest decreases in peak strength were observed at 36 h with losses of 12%, 28% and 19% occurring for OJ isometric, concentric and eccentric contractions, respectively. Peak strength loss was significantly larger in ALC with the same performance measures decreasing by 34%, 40% and 34%. The same trend was evident for concentric and eccentric average peak torque indicating that alcohol has an equally detrimental effect on repeated maximal muscular contraction, not just on single all out efforts. The greater loss of strength under ALC conditions over the first 36 h would likely result in delayed recovery of performance, even though strength improves at a similar rate to that seen in OJ between 36 and 60 h post-exercise.

Creatine kinase activity and ratings of perceived muscle soreness were both significantly elevated above pre-exercise values however no difference between interventions was evident. The absence of a significant difference in CK activity between trials may be due to large inter-subject variability. In the present study no more than three individual responses increased above 1000 U/L at any given time post-exercise. This corresponds with the observations of Nosaka and Clarkson13 and Miles et al.11 who found large inter-subject variability in CK activity following eccentric exercise-induced muscle damage in elbow flexors. Akin to the findings of Clarkson et al.14, Clarkson and Ebbeling15 and Nosaka et al.16 changes in CK activity observed in the present study were not associated with decreases in torque or to increases in ratings of perceived muscle soreness, further supporting the belief that CK activity is an unreliable indicator of the functional effects of muscle damage.1

As this is the first study of its kind, the mechanisms behind our findings are at this time unknown, however we can divide the observed effects of alcohol to its actions on central (nervous system) and/or peripheral (muscular) components of the contractile process. Prasartwuth et al.17 recently reported that decreased neural drive contributes to eccentric exercise-induced reductions in force for up to two days after a damaging bout of exercise. Alcohol consumed after damaging exercise may therefore, act directly on the central nervous system to further reduce the already depressed neural drive. Acute alcohol consumption has been shown to affect the innate immune system by altering the activity of a number of inflammatory proteins18, many of which play key roles in the damage and repair processes occurring after eccentric exercise.19 We can also speculate that an alteration in the activity of these proteins by alcohol may modify the inflammatory response and subsequent recovery of force. Further research is needed to identify the precise mechanism behind our findings.

The results of the present study are in contrast to those of Clarkson and Reichsman6 who found no effect of (prior) alcohol intake on eccentric-damage induced changes in strength, muscle soreness or CK activity over the 5 days following exercise. The important difference between the two studies is the timing of alcohol consumption with the present study better representing the drinking patterns of many sportspeople. That is, sports people are far more likely to consume large volumes of alcohol after undertaking strenuous exercise or competition than before. Although the volume of alcohol consumed in the present study is enough to be considered as binge drinking20, alcohol consumption by sportspeople often far exceeds these amounts.[3], [4] and [21] It may therefore prove beneficial to examine whether a dose–response effect exists whereby larger volumes of alcohol consumption are related to greater levels of muscle damage and accompanying loss of muscular function.

5. Conclusion

Our observations that alcohol magnifies the severity of skeletal muscle injury and therefore delays recovery of strength over the following 24 h period suggests that participants in sports containing intense eccentric muscular work should be encouraged to avoid alcohol intake in the post-event period if optimal recovery is required.

Practical implications

• Post-exercise acute alcohol consumption magnifies exercise-induced muscle damage and related decrements in muscular performance.

Acknowledgements

This research was supported by a grant from Sport & Recreation (SPARC) New Zealand.

References

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[Clark Kent]

Nu faldt snakken på Alkohol og træning så vil lige smide et bidrag.

Her er hvad min træner, James Smith, skrev:

Mere information:

http://www.news.com.au/dailytelegraph/stor...5001023,00.html

For s...., du er på spanden, Måtten!

[LaMotta]

Nu faldt snakken på Alkohol og træning så vil lige smide et bidrag.

Her er hvad min træner, James Smith, skrev:

Mere information:

http://www.news.com.au/dailytelegraph/stor...5001023,00.html

Tak for bidraget, men nu er jeg hverken prof footballer, BB'er eller atlet.

For s...., du er på spanden, Måtten!

Jep, det er satme skidt. Tror jeg springer træningen over idag så jeg ikke forværre min situation.

[Athlete X]

Tak for bidraget, men nu er jeg hverken prof footballer, BB'er eller atlet.

Det ved jeg godt. Jeg smed det bare op fordi Essensen og jer andre diskutterede det nogen sider tilbage.

Tænkte i ville finde det interessant.

[LaMotta]

Det ved jeg godt. Jeg smed det bare op fordi Essensen og jer andre diskutterede det nogen sider tilbage.

Tænkte i ville finde det interessant.

Ok, fint nok. Jeg vil læse det ved lejlighed, det ser meget interessant ud.

[apprenti]

Dog skal jeg passe på håndled da de er meget udsat. Fik et par gange ramt skævt på sandsækken hvilket medførte smerter i håndleddende.

Du skal "bare" huske at spænde underarm og håndled. Ellers kan håndbind erhverves for en flad 50er - de hjælper rimelig godt (forudsat at de er lagt ordentligt http://www.boxinggyms.com/tips/handwraps.htm )