Soreness and growth???

[jdavid1139]

Pretty sure this topic hasn't been posted yet, but maybe it has. I am trying a new workout regimen and was wondering what everyone's thoughts were on soreness and growth. Do you need to feel sore in order for you to be growing?
I can't say I have any knowledge on this. I would assume that after stimulation that you should feel something the next few days. Also, I feel worried sometimes (especially chest, tri, shoulder day) that I haven't hit my workout right, or concentrated enough on the intended muscle group that I worked the day prior... My chest rarely feels sore after. Is this a concern, and should I look at my form more closely?

 

[Tom]

soreness

as far as i know there is no corelation between soreness and growth.

 

[robot]

no and yes.

There is absolutely no need for muscle soreness or DOMS in order to develop strength or muscular size. Progressive resistance and food are all that are required.

There is research that exists that states that the emphasis of the eccentric part of the lift is conducive to hypertrophy. eccentric emphasis generally causes DOMS.

 

[Johnny Smiles]

There are times i get sore and times i do not. I suppose it depends on many factors.
in general, i usually feel tight and can tell the muscle has been worked days after a workout but i am rarely crippling sore.
and i am growing right now so i don't think soreness is a perfect indicator of growth. -JS

 

[kingpeon]

I wouldn't worry about soreness. Concentrate on technique, form, and getting enough aminos and protein.

 

[BigChef]

There is an old saying, No Pain, No gain !!

 

[liftalot79]

Growing pains?

I totally believe in Pain and Growth, i don't really know if I have experienced it but I would more likely believe somebody rather than Dismiss them.

 

[kingpeon]

The pain is from lactic acid. Not a good indicator of a great workout, if you ask me. I would aim more for how training is affecting your rate of respiration.

 

[Showy0023]

The pain is from lactic acid.

Or perhaps torn muscle fiber?????

 

[tl2001]

There is an excellent article in the Articles Section that addresses this question - the correlation between DOMS and growth (or lack of a correlation, I should say). Lactic acid production, along with heat and hydrogen, are actually side-effects of anaerobic exercise - Lactic acid does not cause delayed onset muscle soreness. Robot makes a great point and gives you the direct answer to your question - DOMS is not necessary for growth. The article also addresses the "microscopic tear in muscle cells" myth that we've been reading in academic texts for years. It's a must-read.

 

[tl2001]

Here is the link

http://www.professionalmuscle.com/forums/articles-forum/52677-doms-inflammation-muscle-growth.html

 

[kingpeon]

Or perhaps torn muscle fiber?????

Or that, I was just referring to the "no pain no gain" BS

 

[jdavid1139]

2001... Thanks bro.
Great read. I have always added soreness to growth, and if I didn't feel sore, then I didn't hit it hard enough. But the new "less" workout really makes me feel a different sensation. I worked chest/tri, and it was my lowest volume of sets for tris ever, and I walked out feeling perfect...

 

[lil amy]

If I don't get sore the next day from my workout, I feel like I didn't train hard enough. I see that there is no direct correlation with DOMS and muscle growth, but mentally I feel better knowing my muscles have been beaten up!

 

[BoaMan]

Whether it's Phil's program, DC or 5/3/1, my upper body never gets sore after a few cycles of the routine. My legs however almost always get sore. I really think it's partially genetics.

 

[kingpeon]

If I don't get sore the next day from my workout, I feel like I didn't train hard enough. I see that there is no direct correlation with DOMS and muscle growth, but mentally I feel better knowing my muscles have been beaten up!

It's funny, I can train to momentary muscular exhaustion 100% of the time on every set on every exercise for every body part and I KNOW I've thrashed the target muscle group. And yet, I am never sore the next day or the day after(which is usually much worse than day 1, as we all know). The protein sparing effects of the Anabolic Diet can't be understated. I think a lot of it has to do with the use of aminos before, during and after training also.

The last time I was sore was when I finished leg day (heavy squats) and like a dumass went drinking with my brother later that night. Everyone knows how F'ed up alcohol is to hypertrophy. Needless to say I was sore for days and it took me a solid week to feel strong again. Man, alcohol sucks.

 

[tl2001]

2001... Thanks bro.
Great read. I have always added soreness to growth, and if I didn't feel sore, then I didn't hit it hard enough. But the new "less" workout really makes me feel a different sensation. I worked chest/tri, and it was my lowest volume of sets for tris ever, and I walked out feeling perfect...

My pleasure; happy to contribute.