Does Muscle Soreness Mean Muscle Growth Delayed Onset Muscle Soreness Explained

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#musclesoreness #musclebuilding #musclegrowth #buildmuscle • Is muscle soreness an indicator of muscle growth and if so, should you be sore after each work out? If you aren't sore after your workout, does this mean you aren't experiencing muscle growth? • The question to this answer is both straightforward yet also somewhat tricky. One one hand, muscle damage is thought to be a contributor to muscle hypertrophy (along with metabolic stress and mechanical tension). When muscle fibers are damaged, an inflammatory response is signaled that leads to a repair process. This damage and subsequent repair process contributes to muscle soreness or delayed onset muscle soreness (D.O.M.S). • Because delayed onset muscle soreness occurs from strenuous activity or activity that the muscles aren't used to, most people would assume that this soreness indicates muscle growth since it is a result of working out. • However, muscle soreness is something that the body can adapt to especially if you are a consistent lifter. And so if you are lifting consistently, odds are, you won't experience delayed onset muscle soreness as frequently. And this is a good thing. Too much muscle soreness can actually be a detriment and an impedance to lifting. • Furthermore, research has not concluded that muscle soreness is an indicator of growth since the definition of muscle soreness is simple based on strenuous activity or activity that the body isn't used to. • So basically, while there may be a correlation between soreness and muscle growth, it isn’t a causation. And what this means is that you shouldn’t judge the quality of your workout based on the level of soreness. Instead, you should judge the quality of your workouts based on whether you can see that you are getting bigger or if you are getting stronger. You need to apply the principal of progressive overload rather than using soreness as a qualitative gauge. And let’s be honest, if you are trying to gauge your progress in the gym, which would be better: “your perception of soreness or being able to reliably track the improvements of your lifts based on the weight, sets and reps?” • I know when you first experience DOMS, it might be a rewarding feeling. Maybe even something you feel you like need to chase (kinda of like the pump) and when you invariably no longer experience it, you naturally feel as if you aren’t working hard enough or that you aren’t making any gains. But that simply isn’t true and odds are if you no longer feel soreness it’s not because you aren’t pushing yourself anymore but rather your body is naturally adapting to the sensation of pain and your training. As long as you are getting stronger or you see yourself growing, then you are making progress in the gym and you shouldn’t base your improvements just on soreness. And the only reason I feel like this is a topic worth talking about is because I hear so many people associate soreness as a measurement for muscle growth when it’s not even a reliable measurement in the first place. • Now I do want to mention one more thing: If you are experiencing soreness, I recommend that you give that specific muscle group a rest but that you still remain active. Although different types of alleviation methods have been proposed, such as stretching, foam rolling, cold therapy and massages, there really isn’t any conclusive evidence on their effectiveness. However, just by staying active, you’ll enhance blood flow to the sore areas which will accelerate the delivery of nutrients to your muscles and aid in recovery. • So to sum it up, delayed onset muscle soreness is simply the result of tissue damage and the repair process that follows it. This does lead to hypertrophy but it’s not the only way for muscles to grow and eventually soreness will be reduced in subsequent exercise sessions. Because of this, soreness is not something a consistent lifter should use as a means to gauge their progress in the gym. If you feel muscle soreness after a workout, great. That’s probably not a bad thing. If you don’t feel sore, that’s great too cause you don’t want to be sore all the time. In the end, the best way to determine progress in the gym is through progressive overload where you are either consistently getting stronger or bigger over time. • Find Me On Social Media: • Instagram: / nick.caligari • Website: https://https://nickcaligari.com/ • ------------------------------- • Music by Epidemic Sound (http://www.epidemicsound.com)

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