Does Muscle Soreness Mean Muscle Growth? ("DOMS" Explained)

Summary

Many lifters associate muscle soreness with muscle growth, believing the more soreness they feel, the better their workout. However, muscle soreness (DOMS) doesn’t directly indicate muscle growth. While muscle damage contributes to growth, soreness is not a reliable indicator. Some muscles experience less soreness but still grow, and excessive soreness can hinder recovery and performance. The key to muscle growth is consistent progress, not chasing soreness. Adjust intensity and volume if soreness is too high or too low, and focus on ongoing progression for effective hypertrophy.

Takeaways

• 😀 Muscle soreness, or DOMS, is caused by microscopic tears in muscle fibers from resistance training or novel stimuli.
• 😀 Soreness is often thought to be an indicator of workout effectiveness, but it doesn't directly correlate with muscle growth.
• 😀 Some muscle groups, like the shoulders, experience less soreness but still grow, showing that soreness is not necessary for growth.
• 😀 Running may cause soreness, but it’s not associated with significant muscle growth, further indicating soreness isn't always linked to muscle hypertrophy.
• 😀 Too much soreness can hinder progress by reducing muscle activation and force capacity in subsequent workouts.
• 😀 Training a sore muscle can interfere with recovery and potentially stunt long-term muscle growth.
• 😀 Soreness can be useful for identifying whether you've activated the right muscles in your workout.
• 😀 If soreness is primarily felt in unintended muscles (like traps and delts in a chest workout), it suggests a need to adjust form or focus.
• 😀 Muscle soreness is not a direct indicator of muscle growth; progression in strength and exercise is a more reliable marker.
• 😀 The ideal level of soreness may indicate muscle damage without compromising recovery or subsequent workouts.
• 😀 To minimize excessive soreness, try lowering workout volume or intensity and gradually increasing it over time.

Q & A

What is the common belief among lifters about muscle soreness and muscle growth?

The common belief is that the more muscle soreness you experience after a workout, the more muscle growth you’ll achieve, and it’s seen as an indicator of an effective workout.

What does muscle soreness, or DOMS, actually indicate?

Muscle soreness, or delayed onset muscle soreness (DOMS), occurs due to microscopic tears in the muscle fibers caused by resistance training or any new physical activity. It’s a response to muscle damage, but not necessarily an indicator of muscle growth.

Does muscle soreness directly correlate with muscle growth?

No, the correlation between muscle soreness and muscle growth is poor. Studies show that muscle soreness doesn't guarantee muscle growth. Some muscle groups, like the shoulders, don’t get as sore but still grow, while other activities, like running, can cause soreness without leading to significant muscle growth.

Can muscle soreness be used as a reliable indicator of muscle growth?

No, muscle soreness is not a reliable indicator of muscle growth. It may indicate that muscle damage occurred, but muscle growth is primarily driven by progressive overload and consistency in training, not soreness.

What is the effect of too much muscle soreness on future workouts?

Excessive soreness can be detrimental as it may interfere with muscle activation and recovery. Training while too sore can reduce force capacity by up to 50%, negatively affecting the effectiveness of subsequent workouts.

How can muscle soreness help you during workouts?

Muscle soreness can help you identify if you activated the right muscles during a workout. For instance, if you feel soreness in unintended areas, like the traps or delts instead of the chest during a chest workout, it may signal that you need to improve your form or focus on better muscle engagement.

What should you do if you experience excessive soreness after a workout?

If you're too sore, it's suggested to lower the volume or intensity of your workouts initially. Gradually easing into higher intensity and volume can help your body adjust and prevent excessive soreness.

What should you do if you're not experiencing any soreness after a workout?

If you're not feeling sore, it’s not a problem as long as you are still progressing in your exercises. Progression, rather than soreness, is the key to muscle growth over time.

How can eccentric training contribute to muscle growth?

Eccentric training can increase muscle damage, which may help promote muscle growth. Adding eccentric sets with heavier weights than usual can provide additional stimulus for muscle fibers and enhance hypertrophy.

What is the optimal approach to training for muscle growth?

The optimal approach to training involves finding a balance between muscle damage, soreness, and recovery. Progressively increasing the intensity and volume of exercises while ensuring sufficient recovery is crucial. Experimentation is necessary to find the right balance for each individual.