No Pain, No Gain Is Myth! Build Muscles Without Pain
It’s 2020, and the pumping iron society is still looking for a relationship between muscle pain, which, by the way, has the name – DOMS (delayed onset muscle soreness) syndrome of delayed muscle pain and muscle growth. The phrase “NO pain, NO gain” is firmly entrenched in the minds of the old-believers, and the younger generation too, and the fact that it does not apply to post-workout muscle pain is nothing because it says “NO pain, NO growth”.
Science and “no pain, no gain”
You will not find any exact explanation of the causes of this pain on the Internet – from the accumulation of lactic acid to the rupture of the muscle fiber itself.
Personal experience, speculation, myths are all good, but how are things really going?
Scientists conducted a study and found that the minimum (!) muscle gain was recorded against the background of maximum (!) muscle pain, and maximum in almost complete absence.
The experiment is unique in that it was carried out for as long as 6 months, and an assessment of the determination of muscle fiber diameter, the rate of muscle protein synthesis, and muscle damage from training was detected by biopsy and creatine phosphokinase in the blood.
The truth about the pain-growth connection
As a result, no relationship was found between hypertrophy at any time points and muscle damage. Scientists suggest that against the background of DOMS, muscle protein synthesis is aimed not at hypertrophy, but at the restoration of damaged muscles and is accompanied by a drop in strength indicators in subsequent workouts, namely mechanical stress is a key factor in muscle growth.
A decrease in the frequency of training in split, consisting of two muscle groups, shows a decrease in strength in muscle assistants (triceps and front delts when training the chest, biceps, and rear delts when training the back) not directly involved in the training. ⠀
Output. The studies did not give an exact answer to the question of muscle damage, whether it is “good or bad,” but it was shown that muscle damage is not associated with hypertrophy.
Additionally, see how many sets per workout should be done for different muscle groups.
What is more, why not read the guide on how to keep muscles while dieting?
