Introduction
As stated in my previous post about muscle soreness, Muscle Soreness: What Causes It?, DOMS (Delayed Onset of Muscle Soreness) is simply an inflammatory response to damaged tissue. But is this inflammatory response necessary for muscle growth? Similarly, people often rank the effectiveness of their workouts on how sore they are on days to follow. Is this thought process justifiable? Let's answer these common questions and more.
Muscle Growth & Soreness
Contrary to what you may think, muscle growth isn't the synthesis of additional muscle fibers. It is the repair and growth of preexisting ones. So what causes these fibers to grow? For the most part, yes, it is the breakdown of muscle proteins. This, in turn, activates the muscle fibers to repair and grow stronger. Notice how no part of that statement is relevant to an inflammatory response, aka DOMS.
As stated in my previous post about muscle soreness, Muscle Soreness: What Causes It?, DOMS (Delayed Onset of Muscle Soreness) is simply an inflammatory response to damaged tissue. But is this inflammatory response necessary for muscle growth? Similarly, people often rank the effectiveness of their workouts on how sore they are on days to follow. Is this thought process justifiable? Let's answer these common questions and more.
Muscle Growth & Soreness
Contrary to what you may think, muscle growth isn't the synthesis of additional muscle fibers. It is the repair and growth of preexisting ones. So what causes these fibers to grow? For the most part, yes, it is the breakdown of muscle proteins. This, in turn, activates the muscle fibers to repair and grow stronger. Notice how no part of that statement is relevant to an inflammatory response, aka DOMS.
This means that muscle soreness isn't directly indicative of an effective workout, but can indirectly predict muscle growth through its direct relationship with muscle damage.
Or can it???
It turns out that there are 2 processes that contradict the above statement.
Or can it???
It turns out that there are 2 processes that contradict the above statement.
Process 1: Pain Tolerance Tolerance is often used to describe a diminished response to a stimulus due to continued exposure. The most common example of this is with drugs and alcohol, but we can apply it to muscle soreness as well. You see, the more you break down your muscle fibers, the more tolerant to the |
inflammatory response you become. Therefore, you feel less sore, even though you have broken down your muscles the same amount as before. Those of you that participate in a daily workout regime probably are already experiencing this phenomenon. Don't worry. Not having muscle soreness doesn't mean you aren't working out hard enough. Your pain receptors have just become more tolerant. You are still sufficiently damaging your muscle fibers so that they rebuild stronger.
Process 2: Build Muscle without Damage
Against common belief, you don't actually have to break down muscle fibers to initiate muscle growth. It turns out that your muscle fibers contain mechanically sensitive receptors, called integrins, that initiate protein synthesis when put under tension. This means you can build muscle without even damaging your muscle fibers, and no damage means no soreness.
Against common belief, you don't actually have to break down muscle fibers to initiate muscle growth. It turns out that your muscle fibers contain mechanically sensitive receptors, called integrins, that initiate protein synthesis when put under tension. This means you can build muscle without even damaging your muscle fibers, and no damage means no soreness.
In Conclusion (MOST IMPORTANT)
MUSCLE SORENESS DOESN'T CORRELATE COMPLETELY WITH MUSCLE GROWTH.
and
MUSCLE SORENESS IS NOT INDICATIVE OF THE EFFECT OF YOUR WORKOUT.
MUSCLE SORENESS DOESN'T CORRELATE COMPLETELY WITH MUSCLE GROWTH.
and
MUSCLE SORENESS IS NOT INDICATIVE OF THE EFFECT OF YOUR WORKOUT.
So what's the best way to tell if your workouts are packing enough punch and you are getting stronger? Elite Impact Labs says all you have to do is answer 2 questions:
1) Did you train at a high level of intensity, taking every set to absolute muscle failure?
and
2) Did you improve from your previous week's performance by performing more reps or completing the set faster?
We couldn't agree more. If you can answer yes to both these questions then you are on your way to a better and stronger you, regardless of how sore you are.
1) Did you train at a high level of intensity, taking every set to absolute muscle failure?
and
2) Did you improve from your previous week's performance by performing more reps or completing the set faster?
We couldn't agree more. If you can answer yes to both these questions then you are on your way to a better and stronger you, regardless of how sore you are.