Does SORENESS = MUSCLE GROWTH? (ft. Dr. Mike Israetel)

Summary

In this episode of Strawber Science, Dr. Mike Isto discusses the role of muscle soreness in training for hypertrophy. He emphasizes that while soreness is not a primary indicator of muscle growth, it can be a useful tool at the extremes, suggesting under or overtraining. The conversation delves into the complexities of muscle soreness, its correlation with muscle damage and recovery, and the importance of using soreness as one of many variables to inform training adjustments. The experts also explore the physiological mechanisms behind soreness and its potential as a proxy for muscle stimulation.

Takeaways

• 💪 Soreness in training is a complex topic and should not be solely relied upon to guide gym practices like adding or removing sets.
• 📈 The primary focus should be on increasing strength over time; if this is happening, soreness becomes secondary.
• 🚫 Lack of soreness might indicate underdosing, especially if there's no progress in muscle growth or strength.
• ⏰ Consistent overlapping soreness could suggest under-recovery, which might hinder optimal performance in the gym.
• 🤔 The physiological mechanisms behind soreness are not well understood and could involve immune system responses.
• 🔄 Soreness is more aligned with the muscle remodeling process rather than just muscle damage.
• 🏋️‍♂️ For beginners, the ability to perceive soreness accurately is often limited and can improve with experience.
• 🔄 Soreness can be influenced by various factors such as the introduction of new exercises, rep ranges, and training volume.
• 🤓 Advanced trainees might use soreness as one of several decision-making variables when adjusting their training programs.
• 🧊 The use of anti-inflammatory drugs and cold water can reduce soreness, suggesting a link between inflammation and the perception of soreness.
• 💊 While anti-inflammatory drugs reduce inflammation, they also reduce soreness, indicating a possible connection between the two.

Q & A

What is the primary focus when using soreness as a guide in training for hypertrophy?

The primary focus should be on whether you are getting stronger for reps over time. Soreness becomes secondary to this, and it is more important to monitor progress in strength gains rather than just the presence of soreness.

Why might someone not experience soreness during their training?

A lack of soreness could indicate underdosing, where the training stimulus is not sufficient to cause muscle damage and the associated soreness. It could also mean that the individual has an exceptionally easy recovery, but if progress is not being made, it might be time to increase the training stimulus.

What could be a sign of overtraining in terms of soreness?

Consistent overlapping soreness, where the soreness from one session lasts into the next training session, could be a sign of overtraining and under-recovery, indicating that the body is not fully recovering between workouts.

How might an absence of soreness affect muscle growth?

If an individual is not experiencing any soreness and is not seeing progress in muscle growth or strength, it might suggest that the training volume or intensity is insufficient to stimulate muscle hypertrophy.

What is the relationship between soreness and the introduction of new exercises?

Soreness is often more pronounced when new exercises are introduced, as the body is not accustomed to the specific movements. This novelty effect can be beneficial for hypertrophy as it provides a new stimulus for muscle growth.

How does the perception of soreness differ between beginners and advanced athletes?

Beginners may not be able to differentiate between joint soreness and muscle belly soreness, whereas advanced athletes may have a better understanding of their bodies and can more accurately perceive and interpret soreness signals.

What could be some reasons for the discrepancy between muscle damage and perceived soreness?

The physiological mechanisms of soreness are not well understood, and various factors can contribute to the perception of soreness, including immune cell infiltration, muscle damage, and the introduction of new exercises or training techniques.

How might anti-inflammatory drugs affect the perception of soreness?

Anti-inflammatory drugs can reduce inflammation at a physiological level, which may also lead to a reduction in the perception of soreness, suggesting a link between inflammation and the sensation of soreness.

What is the potential risk of using soreness as a guide for individualizing training?

Using soreness as a guide without a full understanding of its physiological basis could potentially lead to suboptimal training adjustments, such as reducing volume too much, which might hinder muscle growth.

How can soreness be used effectively in a hypertrophy program?

Soreness can be used effectively at the extremes, as a sign of potential underdosing or overtraining, and as one of many decision variables when adjusting training volume or intensity. It should not be the sole determinant but considered alongside other factors like strength gains and recovery.

What is the role of empirical evidence in shaping training guidelines compared to individual perceptions like soreness?

Empirical evidence provides a tested and measured foundation for training guidelines, while individual perceptions like soreness can offer additional insights. However, it's important to base training adjustments primarily on empirical evidence and use perceptions as supplementary information.