If you dont get soar next day ??

[big88sub]

If you don't get soar the day following intense workout did even stimulate the muscle fibers enough? For example my typical workout week hots all body parts twice a week which seems to work fine bit I took a week or so off and went back and hot it hard and everything got soar and I swear I see my tris got bogger. Not sure about the rest. Throughout my typical gym session legs chest and back would get soar but not bis tris or traps and beat the hell out of them. It seems like when I can shrug 250 12 times for 3-4 sets something would get soar other thany forearms. So my question is if it's not soar will it really get any bigger. I have gotten bigger bit will being soar mean larger gains due to more muscle tissue damage. Any feed back appreciated.

[SEOINAGE]

don't gauge your work outs based on how sore you get. means very little in terms of myofibrillar hypertrophy. especially since your body gets used to what you are doing to it and thats why you weren't getting sore until you gave it a chance to rest and heal up, then you felt it.

[big88sub]

Thanks for the reply but do you have any sources to back that up. I'm not bein a Dick I'm just tryin to figure out if maybe I should only hit the gym enough to do every body part once or twice a week or is it goin to be a trial and error kinda deal.

[Gaspari1255]

Muscle soreness is a bad indicator of growth. If I did 10 sets of flat bench, wouldn't I be more sore than if I did 3-4 sets? Of course. Does that mean that I am growing more? No.

[< <Samson> >]

Good to know, better answer to my question of being too sore.

[Bonaparte]

Unless you're flying, you mean "sore".

[big88sub]

Sore. Thanks. Being sore is an indicator of inflammation. Inflamation would be an indicator of your body repairing itself or trying to at least. Corect? Now back to the question and I'll simplify it do you want to be at least a little sore or not. I'm not tryin tic y'all off but i don't here any real answers. Do ya'll think it's just a trial and error thing or does anybody have any real data?

[Gaspari1255]

Sore. Thanks. Being sore is an indicator of inflammation. Inflamation would be an indicator of your body repairing itself or trying to at least. Corect? Now back to the question and I'll simplify it do you want to be at least a little sore or not. I'm not tryin tic y'all off but i don't here any real answers. Do ya'll think it's just a trial and error thing or does anybody have any real data?

When I have more time tomorrow I'll try to find some first hand sources, articles, and documentaries explaining all this. Damn dude. I really don't know what "real" answers your looking for. Hopefully one of the more respected and credible members will come and chime in here so you'll be some what satisfied.

[Awesome_Archy]

One reason you noticed a huge difference in your tris is because you took a week off to recover and not so much because you were more sore than usual.


So why Is muscle soreness NOT indicative of muscle growth?

Muscle damage not required: Muscle can grow with just tension and no damage. Most people think that damage is required for muscle growth.

Receptors called integrins can sense mechanical load and activate pathways which are required for protein synthesis and thereby muscle growth (Integrin Mediated signaling). So even if you are not sore, you might be very well growing.

Soreness not indicative of the level of damage: You could have done the same muscle damage, but the pain receptors get less and less sensitive with damage . So you don’t feel the soreness, though the damage is still present and maybe even more than when you had soreness. So soreness is not a reliable indicator of the magnitude of muscle damage either.

More soreness do not mean more growth: It doesn’t matter how hard you hit the muscle or how many sets you do, the protein synthesis levels can only go up so far. So more soreness do not mean more damage and more protein synthesis and hence more growth

More Soreness may mean less muscle growth: Unlike synthesis, protein breakdown on the other hand, will go up with greater damage. So when you are really sore, it could also mean that you are breaking down more muscle and in turn growing less!

No soreness results in muscle growth: People have experienced muscle growth without soreness. Low reps hardly ever cause soreness, but powerlifters who does low reps all the time are as big as bodybuilders.

Major soreness results in little muscle growth: People get really sore from endurance training like cycling and running or playing ping pong. But they don’t grow any appreciable muscle compared to lifting.

http://www.exercisebiology.com/index...muscle_growth/

http://www.ncbi.nlm.nih.gov/pubmed/12617692

[big88sub]

I'll look for some info as well and I don't think I can explain my question any better then I did in my last post. I'll try again. Do you get better results from being at least a little sore after workout or do you get better results from your muscles being used to how your training and never getting sore. Just tryin to get the biggest results out of my efforts if It's best to be sore after a good workout then I will only hit each body part once a week.

[Awesome_Archy]

Try searching "muscle soreness and its relation to muscle growth/development"

[big88sub]

Holy hell a real answer. Thank you man that is exactly what I wanted to know and I'm sur that a lot of other people would to. If your still there one more question. It's still goin to come down to the person right wether you can or should hit each body part once or twice a week for best result?

[big88sub]

Awsomearchy thank you I've Ben replyin the same time you were I'm goin to look at those site or whatever you attached to your post thank you again.

[Awesome_Archy]

No prob bud. Yes it's up to you as to how often you hit each musclegroup. Remember it's when you rest that you grow. Overtraining can hold you back.

[Flier]

Personal experience over 25 years. Hitting each muscle only once/week gives me a lot better results than twice/week.
So I hit the gym 6/week, only one bodypart/day.
Ofcourse I also benefit from seriously targeting only that one muscle on each given day.
In addition it is for me, mentally much easier to head to the gym knowing I´m hitting only 1 muscle.
I get sore overtime I up the weight, or change exercise.

This fall I will experiment with hitting each muscle once every 2 weeks.

[Awesome_Archy]

Personal experience over 25 years. Hitting each muscle only once/week gives me a lot better results than twice/week.
So I hit the gym 6/week, only one bodypart/day.
Ofcourse I also benefit from seriously targeting only that one muscle on each given day.
In addition it is for me, mentally much easier to head to the gym knowing I´m hitting only 1 muscle.
I get sore overtime I up the weight, or change exercise.

This fall I will experiment with hitting each muscle once every 2 weeks.

Can I ask what your split is? I'm looking to get away from a three day split and switch to a 5 or 6 for a while.

[gixxerboy1]

its very rare i get sore. And i still grow

[Flier]

Can I ask what your split is? I'm looking to get away from a three day split and switch to a 5 or 6 for a while.

Starting Mond with chest, then
Back/abs, Legs, Shoulders, Biceps/abs, Triceps.
Partying Sat. night,using Sun to recover.

[gixxerboy1]

[awms]

Its depends on many factors! first what's your goal? typically if you are lifting for strength you will be stimulating the neuromuscular system more then the muscle (1-5 reps) and if your goal is size your putting more strain on the muscle fibers and recruiting more them.

If your goal is pure strength then no being sore is not an indicator of how good your workout was...the only true test of success would be strength gains.

If your goal is size then yes being sore or (DOMS) is an indicator of muscle recruitment but not a good one...keep in mind everyone is different so some will be slightly sore while other very sore! you don't want to be in agony the next day and if you are its a sign you have over worked your self.

One thing to keep in mind is that the body adapts to the stresses you put it under and on average your body will fully adapt to set workout after 5-6 workouts so if you always stick to the same rep range and the same exercises then you wont have success gaining muscle or getting stronger. with my clients who are looking to put on size I often do something like this:

week 1 to 6 - 8-12 reps
week 7 to 12 - 6-8 reps
week 13 to 14 - 1-3 reps
week 15 to 20 - 8 - 12 reps

[DSM4Life]

Less is more.

[spywizard]

awesome

[caseyizzle]

soreness = not an indicator of growth

[big88sub]

Ok figured soreness is not a good indicator for growth and learned way more from the site that awsomearchy posted such as it doesnt matter what your rep.range is to get optimal growth it justeans you will be.stronger in that rep range compared to someone who workouts a different rep range. So thank you guys for the feed back.

[big88sub]

Ok figured soreness is not a good indicator for growth and learned way more from the site that awsomearchy posted such as it doesnt matter what your rep.range is to get optimal growth it justeans you will be.stronger in that rep range compared to someone who workouts a different rep range. So thank you guys for the feed back.

[big88sub]

**** sorry.