Do You Need To Be Sore To Build Muscle?
Anybody who has ever touched a weight knows the feeling…
This can definitely occur the first you do deadlifts or squats…the first (and sometimes last!) time you negative-accentuated training where you’re focusing on the lowering phase of the lift…the first time you perform an exercise you’ve never used before…
Ironically enough, as painful as this feeling sometimes is, it can actually be quite addictive! Many people I hear from actively seek out ways to make themselves sore because they love that feeling of soreness. To them, it’s an indication that they’ve made progress…that something has been achieved in the gym.
Without that soreness to give them feedback, some people feel they haven’t really done enough.
This has led to some pretty insane training methods and programs, let me tell you.
Here’s the deal…..even though unique programs and exercises will generally result in plenty of muscle soreness, the major goal of these techniques is NOT to make you sore!
Yep, is a common effect, but if pain was the goal, there are faster ways ot achieving just that. Just drop a weight on your toe…you’ll have pain…lots of soreness, too.
The goal is not to cause soreness but to get a training effect on the muscles through the use of unique training methods.
Pain is NEVER the goal. Adaptation is the goal.
So, do you need muscle soreness to achieve muscle-building in the body?
No.
Simple as that.
I won’t get into all the specifics of HOW muscle soreness comes about (there actually is debate on the mechanisms by which Delayed Onset Muscle Soreness operates) but muscle soreness is simply an indicator that you’ve done something your body is not used to.
It can indicate that what you’ve done will cause muscle growth but there’s no absolute guarantee. A person can get sore from doing 100 reps on the bench press but do you think that will result in big-time muscle growth? The weight simply isn’t heavy enough.
Even when I use an exercise I’ve never ever done before or used a program that is completely new to me, soreness is never the determining factor on whether I feel it’s a good program or not.
My RESULTS are.
I’ll give you a specific example. In a muscle-building program I’ve found called “Muscle Explosion – 28 Days to Maximum Mass“ there is a week where you perform ONE exercise 5 days in a row for more than 200 sets.
Without getting into the specifics of the program, the author says he gains about 5 pounds of muscle in this single week alone, just based on this style of training. And even with that extreme workload, he RARELY experience ANY soreness.
Yes, the nervous and muscular systems are pretty well trashed at the end of those 5 days but soreness? Not a whole lot to speak of.
I will say it again…soreness can indicate the potential for increase muscle growth…it’s NOT a requirement.
Here’s another example…any professional athlete.
Do you think an athlete who wants to build muscle will use a program where excessive soreness keeps them from practicing or affects the movement mechanics?
Definitley not. Their coaches simply would not allow it.
Muscle does not have a brain. All it knows is when it needs to adapt to a workload greater than what it’s accustomed to. A targeted increase in workload will (generally) result in an increase in muscle mass, when all other factors are accounted for (like nutrition, recovery, etc.).
So where does that leave the person who wants to build muscle?
Train to improve your performance. Try new techniques, programs and exercises.
But DO NOT train with muscle soreness as a goal and DO NOT worry if a training program doesn’t always make you sore. You’ll get results from overloading your muscles, eating plenty of good food to support the muscle-building process and getting enough recovery between workouts.
|
|
Ab Slide Abdominal Exerciser Original RARE Works Great! Healthy Training! $4.99 |
|
|
AB Professional Abdominal Exerciser Sit Up Bench Crunch $69.99 |
|
|
Ab Slide Abdominal Exerciser $0.99 |
|
|
Lot of 6 The Original Sit-Up Seat Easy Abdominal Exercisers As Advertised On TV $16.99 |
|
|
The Bean Deluxe Abdominal Tone Abs Exerciser Chair with DVD and Pump $36.93 |
|
|
The PURPLE AB CRUNCH Rocker ROLLER Abdominal Exerciser $55.00 |
|
|
AB Abdominal GUT BUSTER Spring ROWER Sit Up EXERCISER RED $30.00 |
|
|
Weider AB Shaper CRUNCH Rocker ROLLER Abdominal Exerciser $100.00 |
|
|
TORSO TRACK Ab Exerciser with 3 Resistance Bands & Abdominal Shaper & Toner! $39.99 |
|
|
Red XL Abdominal Exerciser $50.00 |
|
|
Nordic Track Reebok Sears Treadmill Safety Key 269341 $12.99 |
|
|
Epic Weider Treadmill Walking Belt Part Number 236800 $329.99 |
|
|
Healthrider Treadmill Walking Belt Part Number 248302 $109.99 |
|
|
Nordic Track Incline Trainer Treadmill Walking Belt $199.99 |
|
|
Pro Form IMAGE Treadmill Walking Belt Part # 234881 $109.99 |
|
|
Pro Form Treadmill Walking Belt Part number 129262 $109.99 |
|
|
Nordic Track Summit Treadmill Walking Belt Part 184807 $129.99 |
|
|
Vision Fitness Treadmill Motor Cambridge t9200 t9250 t9450 t9500 110v 2.0 hp! $109.00 |
|
|
Nordic Track Sears Pro form Treadmill Part Rear Roller Bracket 278855 $21.99 |
|
|
Walking Belt For The Lifestyler Expanse 600 Treadmill. $99.99 |
|
|
Upright Indoor Exercise Bike w/ Adjustable Padded Seat $214.95 |
|
|
WEIDER CROSSBOW/SCHWINN EXERCISE BIKE $250.00 |
|
|
Minotaur Fitness X-treme Indoor Cycling Exercise Bike! $549.00 |
|
|
Vision R2200HRT Semi Recumbent Exercise Bike $50.00 |
|
|
Exercise Bike – Very Slighty Used Condition – Adult Size $59.00 |
|
|
New Fitnex B70 Professional Upright Exercise Bike w/ HR $1,099.00 |
|
|
LifeGear Advantage Exercise Spin Bike $279.99 |
|
|
Mini Exercise Bike Work Out Feet and Legs $39.99 |
|
|
Schwinn A20 Recumbent Exercise Bike $189.99 |
|
|
Weslo Pursuit CT 3.8 R Recumbent Exercise Bike LCD Display Easy Pulse CONSOLE $49.99 |
|
|
NEW Stamina 55-1610 InMotion E1000 Elliptical Trainer Workout Walking Machine $109.99 |
|
|
2012 SunFitness Magnetic Elliptical Cross Trainer Cardio Machine $199.00 |
|
|
New Fitnex E55SG Pro Home Elliptical Exercise Machine $1,099.00 |
|
|
New Fitnex E70 Pro Home Elliptical Exercise Machine $1,899.00 |
|
|
CONFIDENCE SPACE SAVER ELLIPTICAL FITNESS MACHINE NEW $159.95 |
|
|
NEW Professional Grade Sole Fitness E55 Whisper Quiet Elliptical Machine $1,499.00 |
|
|
NEW Professional Grade Sole Fitness E95 Whisper Quiet Elliptical Machine $1,699.00 |
|
|
CONFIDENCE SPACE SAVER ELLIPTICAL FITNESS TRAINER MACHINE IDEAL CARDIO WORKOUT $158.47 |
|
|
Gazelle Freestyle Elliptical Glider Ski Machine Cardiovascular Equipment Trainer $229.99 |
|
|
LIFE FITNESS 5500 HR ELLIPTICAL TRAINER CARDIO EXERCISE FITNESS MACHINE EUC $899.00 |
|
|
Exercise Fitness Foldable Home Rower Rowing Machine NEW $199.50 |
|
|
NEW FITNESS ROWER ROWING MACHINE EXCERCISE WORKOUT $119.95 |
|
|
Stamina Products ATS Air Rowing Machine, 1 Item $499.99 |
|
|
Concept 2 Rowing Machine, Model C, PM2 electronics, Great Shape Concept2 Rower $570.00 |
|
|
NEW HCI Fitness Sprint Outrigger Scull Rowing Machine! $394.99 |
|
|
Stamina Avari Free Motion Rower Rowing Exercise Machine $179.00 |
|
|
NEW FITNESS ROWER ROWING MACHINE EXCERCISE WORKOUT $119.95 |
|
|
NEW HCI Fitness Sprint Outrigger Scull Rowing Machine $429.99 |
|
|
2011 Stamina Avari Conversion II Rower / Recumbent Exercise Bike Rowing Machine $599.00 |
|
|
NEW FITNESS ROWER ROWING MACHINE EXCERCISE WORKOUT $119.95 |
|
|
Nordic Track Ski Machine Skier Adjustable Legs Pair $9.99 |
|
|
L@@K GREAT GIFT! Nordic Track NordicTrack Trac SEQUOIA Ski Machine Skier LN $99.98 |
|
|
L@@K GREAT GIFT! Nordic Track Pro Series NordicTrack Trac Ski Machine Skier LN $139.98 |
|
|
NORDIC TRACK ACHIEVER SKI EXERCISE MACHINE EXCELLENT MONITOR $275.00 |
|
|
NORDICTRACK PRO SKI MACHINE W WORKOUT MONITOR CLEAN EXCELLENT WORKING CONDITION $149.95 |
|
|
Gazelle Freestyle Elliptical Glider Ski Machine Cardiovascular Equipment Trainer $229.99 |
|
|
Nordic Track Pro Plus Ski Machine Great Cond! $324.99 |
|
|
nordic track ski machine $65.99 |
|
|
NORDIC TRACK PRO SKI MACHINE WITH INST. & MONITOR. EXCELLENT $249.00 |
|
|
Nordictrack Pro Ski Machine with Pulse Monitor $79.00 |
|
|
Exercise Fitness Portable Folding Stair Stepper Machine Adjustable Hydraulic NEW $179.50 |
|
|
TWIST STEPPER STAIR MACHINE EXERCISE MINI FITNESS GYM $69.99 |
|
|
Foldaway Lateral Stair Stepper Cardio Exercise Machine Bands improving balance $24.99 |
|
|
AEROBIC STAIR STEPPER EXERCISE MACHINE WITH DIGITAL READOUT $9.99 |
|
|
Body Tone Aerobic Stair Stepping Machine $20.49 |
|
|
A SPARTAN SPORTS STAIR MACHINE WITH MONITOR (battery included) $38.75 |
|
|
Stamina SpaceMate Folding Stair Stepper Fitness Machine $169.99 |
|
|
Stair Stepper Exercise Step Machine Fitness Equipment Cardio Workout Stepping $95.00 |
|
|
StairMaster 4600CL FreeClimber Stepper Stair Machine Cordless – Refurbished $995.00 |
|
|
Stairmaster 7000 PT Stepmill Stair Stepper Stair Machine – Fully Refurbished $2,195.00 |
|
|
New Pure Fun 40″ Mini Rebounder Trampoline 9003MT $49.99 |
|
|
1 Needak Blue Folding Rebounder Soft Bounce Trampoline $342.50 |
|
|
10 FT. Trampoline Enclosure Net Fits 10′ Round Frames Using 6 Poles or 3 Arches $60.50 |
|
|
12 FT. Trampoline Enclosure Net Fits 12′ Round Frames Using 4 Poles or 2 Arches $65.96 |
|
|
12 FT. Trampoline Enclosure Net Fits 12′ Round Frames Using 6 Poles or 3 Arches $67.00 |
|
|
13 FT. Trampoline Enclosure Net Fits 13′ Round Frames Using 6 Poles or 3 Arches $70.50 |
|
|
13 FT. Trampoline Enclosure Net Fits 13′ Round Frames Using 8 Poles or 4 Arches $69.50 |
|
|
14 FT. Trampoline Enclosure Net Fits 14′ Round Frames Using 4 Poles or 2 Arches $71.50 |
|
|
14 FT. Trampoline Enclosure Net Fits 14′ Round Frames Using 6 Poles or 3 Arches $79.16 |
|
|
14 FT. Trampoline Enclosure Net Fits 14′ Round Frames Using 8 Poles or 4 Arches $71.00 |
|
|
Cardiosport Go 15S Heart Rate Monitor Watch with Stretc $58.00 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.01 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.95 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.01 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.01 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
|
|
Pulse Heart Rate Monitor Calories Counter Fitness Watch $0.01 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.01 |
|
|
New Mini White Pedometer Step Counter Cals/Km/Mile $8.03 |
|
|
LCD Run Step Pedometer Walking Calorie Counter Distance $2.75 |
|
|
EDDIE BAURER ELECTRONIC PEDOMETER $5.99 |
|
|
Pedometer $20.00 |
|
|
LCD Pedometer Walking Run Step Calorie Distance Counter 3 Keys Fit Belt Clip $6.83 |
|
|
LCD Run Step Pedometer Walking Calorie Counter Distance $2.39 |
|
|
Balance HRT Touch Fit WOMENS PINK / MENS PLUS HEART RATE MONITOR PEDOMETER WATCH $64.95 |
|
|
Talking Pedometer Alarm Clock, Ideal For The Blind $6.75 |
|
|
Pedometer NIB $0.99 |
|
|
Omron HJ-002 Step Pedometer $13.99 |
