So while you may think that getting sore from training means you get to tick that muscle damage box, DOMS might not necessarily be an accurate indicator of muscle damage anyway. On whether or not there is a causal link between DOMS and muscle hypertrophy, the authors go on “…it remains debatable as to whether DOMS is an accurate gauge of muscle damage.” That may be all well and good, but let’s just be clear that this isn’t a case of if you can handle it, then more will be better. Now, I can already hear the sadists protesting that they’re well accustomed to DOMS from training and that it won’t affect their motivation to train. Neither of these will be beneficial for your long-term muscle building prospects. Second, motivation levels can take a hit when you’re hindered by crippling muscle soreness. First, severe soreness can significantly decrease force-producing capacity, which will be detrimental to performance in subsequent workouts. However, there is a point of diminishing returns, and extreme muscle soreness can be counterproductive. ![]() And for brevity’s sake, I’m going to drastically oversimplify this explanation: muscle damage is a contributing factor to muscle hypertrophy, though not a necessary one (hypertrophy can still occur without it, via mechanisms one and two). The three key mechanisms for hypertrophy are:įor the purpose of our discussion on DOMS, we’re most interested in number three, muscle damage, as there is a strong correlation between DOMS and exercise-induced muscle damage. 2 Here’s the super quick summary to that one: Longer answer: This really begs a different question of what does in fact cause hypertrophy, which leads us to another paper by Schoenfeld, The Mechanisms for Muscle Hypertrophy, and Their Application to Resistance Training. Does Getting DOMS Mean I’ll Build More Muscle? ![]() It’s also worth mentioning that while most exercise can induce some DOMS, exercise with a greater emphasis on the eccentric phase (the lengthening or stretching phase) plays the most significant role in the manifestation of DOMS. To summarize, let’s just say DOMS appears to occur due to connective tissue microtrauma. While “the exact mechanisms are not well understood” the paper by Schoenfeld and Contreras explained, “DOMS appears to be a product of inflammation caused by microscopic tears in the connective tissue elements that sensitize nociceptors and thereby heighten the sensations of pain.” From there the article goes deep into the biochemistry describing noxious chemicals and different nerve afferents, the likes of which I’m sure you really needn’t concern yourself with if your goal is simply to find out how DOMS relates to your goal of getting fitter, stronger, healthier, and looking better naked. So first of all, let’s just take that one of the table, and move on. The archaic theory for the mechanism of DOMS being a build-up of lactic acid and toxic metabolic waste products has largely been rejected. 1 So first let’s review their findings, and then I’ll give you something practical to take away. But is this correct? Is there any evidence to support the idea that muscle soreness serves as a valid indicator of muscle hypertrophy?Ī recent article by Brad Schoenfeld and Bret Contreras from the Strength and Conditioning Journal examined exactly this idea. ![]() DOMS can occur anywhere in the body that has recently been exposed to unfamiliar or intense physical activity.ĭespite the inconvenience of a significant bout of DOMS, a commonly held belief among trainees is that this soreness translates to progress, a job well done, and your ticket to inevitable Gainz™. And while lower body soreness tends to be more inhibiting and memorable, the phenomenon certainly isn’t limited to the legs. ![]() This is the classic delayed onset muscle soreness (DOMS), which tends to kick in from as soon as six to eight hours post-exercise, and peaks around the 48 hour mark, though there is much individual variation of this timeline.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |