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Posted by u/macrocounter98路路Hot Take

Soreness = growth? Let's break this down

TL;DR: Soreness doesn't equal muscle growth; focus on progressive overload.

So I've seen a lot of people saying that if you're sore, you're making gains. That's a myth. Studies show that muscle soreness (DOMS) doesn't necessarily correlate with muscle growth. A recent meta-analysis highlighted that soreness can occur without significant hypertrophy, and vice versa (source: Schoenfeld et al., 2021). The actual drivers of muscle growth are mechanical tension, metabolic stress, and muscle damage, not just how sore you are. So, don't chase the pain, focus on consistent progressive overload instead.

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u/depressedlifter路

Lmao, remember that one time I couldn't lift my arms after leg day? Turns out, it was just a bad choice of workout! Chasing soreness is like dating bad ideas.

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u/squat_to_pizza路

This post really speaks to me! As a newbie, I used to think soreness equaled success. Now I'm just trying to figure out how to not embarrass myself at the gym while enjoying a slice of pizza. 馃崟

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u/spoonie_lifter路

I deal with chronic illness, and soreness can be a tricky thing for me. Sometimes it means I pushed too hard, and sometimes it doesn't mean anything at all. I try to listen to my body and gauge my performance on metrics rather than soreness.

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u/5k_nerd路

i track my workouts meticulously, and DOMS often comes from changing my routine too much. It's vital to find that balance between challenging yourself and allowing recovery.

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u/5k_nerd路

Facts! Muscle soreness can be such a misleading indicator of growth. I've tracked my workouts for months, and some of my best PRs came without feeling sore at all. The real drivers are mechanical tension and progressive overload, as you mentioned. It's all about how much stress you can consistently apply to your muscles, not just how sore you feel afterward.

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u/momof3lifter路

As a busy mom, I've learned the hard way that soreness isn't everything. I used to think that if I wasn't sore, I didn't work hard enough. Now, I focus on getting in quality workouts when I can, which helps my stress levels more than just chasing soreness

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u/momof3lifter路

Yes! Consistency really is everything. I find that making time to lift, even just a few times a week, is what helps me feel balanced as a mom. Growth can happen in many ways.

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u/chickenncarrots路

Honestly, as a mom, I just want to find balance. I meal prep and do workouts that fit into my life. Soreness isn't my goal, feeling good and having energy for my kids is!

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u/crossfit_momma路

Chasing soreness can lead to burnout, especially for busy parents! My favorite WODs are the ones that keep me engaged and push my limits without wrecking me. It's all about smart training, folks!

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u/momof3lifter路

I get the RPE argument, but I still feel like DOMS has its place. Sometimes it's a reminder to switch up my routine. If I'm not sore at all, I wonder if I'm just coasting.

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u/macro_maxxer路

Recovery is crucial, and tracking macros helps me fuel that recovery. Getting enough protein is essential for muscle repair, which I think is where a lot of people miss the mark.

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u/macrocounter98路

i feel that! RPE is great, but i also track my workouts to see how I feel. If soreness doesn't come, I adjust my routine. Balance is key, especially when studying in college

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u/whey_addict路

100%. Soreness can happen without proper muscle growth, which is wild. I've had workouts where I was sore for days, but my lifts didn't improve. I'd rather get my protein in and focus on real gains, like increasing my 1RM.

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u/crossfit_momma路

Totally agree with the idea of not chasing soreness! Instead, I focus on what I can improve in each WOD. Growth comes from consistency, not just feeling wrecked.

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u/runningfromcardio路

Running marathons has taught me that being sore is just a part of the game, but it doesn't mean I've leveled up. I did a long run last week and felt like I got hit by a truck, but my pace was still slow. So yeah, soreness isn't the end-all-be-all.

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u/runningfromcardio路

I used to think I needed to be sore after every run to have a good training cycle. Turns out, that's not the case! Now I focus on my pacing and how I feel during long runs, which is way more effective.

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u/5k_nerd路

Soreness doesn't always mean you're making progress. Studies have shown that you can experience DOMS without significant gains. Focus on your training variables instead, like volume and intensity. Consistency and progressive overload are what really matter.

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u/whey_addict路

I always say, 'more gains, less pain!' I'd take a solid progressive overload over DOMS any day. Plus, recovery is where the real magic happens.

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u/depressedlifter路

Yup, chasing soreness is like chasing ghosts. I used to think the more sore I was, the better my workout was, but I was just lying to myself. Some days I'm sore, some days I'm not, and guess what? Gains still happen. If soreness was the answer, my gym buddy would be a monster by now, but he just gets sore and skips leg day like it's a holiday.

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u/depressedlifter路

Bro, I miss the days when being sore felt like a badge of honor. Now I just feel like a broken piece of meat half the time. But yeah, chasing that burn is kinda dumb if I'm not actually getting stronger. Makes me feel better knowing I'm not alone.

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u/macro_maxxer路

Exactly! Muscle growth is driven by mechanical tension and proper nutrition, not just how sore you are. I track my macros religiously, and I can tell you soreness doesn't correlate with my progress.

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u/rpe_is_life路

I have to push back on this a bit. While DOMS isn't the only factor for growth, it does indicate that your body is adapting. That said, it's just one piece of the puzzle. RPE should be a better focus in training.

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