Muscle Soreness - Do Sore Muscles Equal Muscle Building Results
It seems to be a
wide spread fallacy that if you do not suffer from soreness the next day or 2
after training you have not trained hard enough and will not get results. This
is absolutely not the case. There is a difference between overtraining soreness
and delayed onset muscle soreness or DOMS. The latter is not a negative but not
necessary in order to show results. If you are sore after a workout for more than
2 days you probably are bordering on overtraining which is actually detrimental
to your results and encouraging injury.
There is a fine line or training
zone for hypertrophy which basically means lean muscle gains. Training outside
of the 2-4 sets of 8-12 rep range is going to promote strength or
muscular endurance. This specific range is your ideal range for muscle growth
and should be used during your bulking or growth cycle. I mention cycle
because I always encourage my clients to cycle their training and when I am programming
their workouts I always ensure they cycle on and off growth, blending in the strength
or muscular endurance as needed according to the results being sought.
is a good primer for hypertrophy especially if you are looking to be able to slowly
increase weights used in the muscle gain ranges. While working in the muscle gain
range you will want to choose enough weight to get your reps without being able
to eek out one more rep. Finding this balance is hard and of course you will want
to make your last sets so the weight may stay the same from set one to set 3 or
4 but seem to be tougher as you get near the end yet so that the first sets are
not super easy. This comes with time, practice and experience but we all have
to start somewhere.
You may feel more soreness after a power or strength
workout which consists of reps from 6 or less but these are not ideal figures
for muscle growth. Not wrong and great for prep toward hypertrophy so they do
go in hand but best cycled. Max OT seems to be a popular program to try for strength
gains and when I tried it I got exactly that by utilizing higher weight enabling
me to lift a tad more later on during muscle growth.
Eventually the amount
of weight you use for an exercise in hypertrophy will become lighter to you as
you adapt, and the reps will go up into the muscular endurance phase which you
cycle into as well. This means when you go back into the hypertrophy ranges you
will be able to lift slightly more within that range showing adaptation. Of course
soreness will happen and is normal but just dont work toward soreness simply
because it is your way to gauge growth, that is not correct thinking. Work toward
completion of your sets and reps in the range of which you are seeking and count
on that for the results sought.