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If you’re not sore after training, are you still building muscle? The answer is yes!
You’ve probably heard it before. No pain, no gain. If you’re not sore after training, you didn’t train hard enough. Blah blah blah. The truth is, muscle damage doesn’t have a huge connection to hypertrophy. In fact, it probably works against you!
Today we are going to be myth busting a very common misconception, and we are going to do it with science. It was long believed that muscle damage was a key driver of muscle growth. People even started saying that “Muscle growth is when your muscle fibres break down during exercises and build up stronger after exercise”. Which isn’t entirely false, it’s just not the entire story. You see, while muscle damage does occur during exercise, it’s more of a consequence than the goal. In fact, your goal should be to promote the greatest muscle growth stimulus, while limiting muscle damage the best you can. Remember, you can’t grow and adapt from training until you have repaired damaged muscle first. If you waste all your energy and resources recovering from muscle damage, there will be nothing left for you to adapt and grow new muscle.
Don’t just take our word for it. A study by Damas et al. (2016) measured muscle damage in comparison to muscle protein synthesis. The study found exactly what we expected, muscle protein synthesis was driven more towards muscle repair then it is hypertrophy. Furthermore, muscle damage was not correlated with hypertrophy, with high levels of muscle damage decreasing strength and blunting muscle growth.
Practical Takeaways:
Train smart! The goal should always be to manage the stimulus to fatigue ratio of your training as best you can. The best way to do this is to slowly acclimate yourself to training volume and intensity so that you don’t have sharp increases in muscle damage and fatigue. Whether you do this by incrementally increasing weight, sets, or reps every week, it’s important to slowly ramp up your training. There’s an easy test for this. If you aren’t sufficiently recovered by the next time you plan to train that muscle again, you’re probably accumulating too much muscle damage. Try to be ready to perform 48 to 72 hours post training as a rule of thumb. Or better yet, get your personalised coaching program and leave all the hard work and science to us, so you can get all the benefits stress free.
/*! elementor – v3.12.1 – 02-04-2023 */
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