Muscle Soreness Explained (IS IT GOOD?)

Muscle Soreness Explained (IS IT GOOD?)

Articles Blog


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re going to talk all about workout
soreness and tell you what you need to know about workout soreness. Whether you should be chasing it because you
feel like it’s a prerequisite for growth, or whether you maybe shouldn’t be focused
so much on it. Or whether there’s even things that are
more important than it. You see, when it comes to workout soreness
– and anything here on this channel – we’re trying to put the science back in strength,
and we try to do in that ‘no BS way’ so you understand what it is you’re going after. When we talk about training and soreness,
really what we’re discovering is – and there’s a lot of research that goes back
and forth on whether or not this is true. But what we see is workout soreness is generally
created by eccentric training. There’s a reason for that. Concentrically, what we’re doing is – meaning
we’re shortening the muscle with tension. If I were to flex my bicep as hard as I possibly
can here, flex, flex, flex, flex hard; it really actually hurts. There’s tension in this muscle. I’m squeezing as hard as I can, but it’s
shortened. There’s a shortening here. If I were to have tension in the opposite
direction, eccentrically, when I’m lowering and stretching – I’ll show you on an incline
curl in a second. What I’ve done here, if I look at this band
in place of my muscle, instead of having this where I’m actually pulling, and pushing
as hard as I can, there’s tension on the ends of the band. I’m pushing, pushing them toward each other. It looks like it’s fine; it’s intact. However, if I put tension with elongation
these little rips that were already in this band are getting worse, and worse, and worse. So what happens is, you’re getting these
microtears and damage in your muscle fibers when you do eccentric training. Meaning, loaded elongation of the muscle itself. That’s actually what sparks muscle growth. So, if we look at it here – as an example,
I can take a dumbbell and curl it here, and as I’m curling up I definitely have tension
in the bicep. That’s why it’s flexing. And it’s shortening. In concentric only training, ironically, can
be done without producing much soreness, if any at all. So, when I elongate I’m getting a stretch
on the muscle, and tension. So that’s doing that band effect. It’s pulling it apart. It’s creating the microtears from the damage. The people that don’t focus on eccentric
training, and they just drop the dumbbells without really allowing the tension – there’s
no tension there. So, if you do your eccentrics and you don’t
concentrate on slow eccentrics, you’re actually missing a lot of the tension. You’re getting elongation here, but not
a lot of tension because you let it go. So, if you’re going to look for soreness,
or chase after soreness you’ll get it only if you slow down the eccentrics, not just
by doing eccentrics alone. As I’ve said, other forms of eccentric training,
like sled pushing, or many of the Olympic lifts like cleans, or snatches; there’s
not a real eccentric portion of that lift. A lot of times you can do those without producing
soreness. We even have a phase in one of our programs
where we do back to back training, concentric focus on a muscle group on a certain day,
then we come back eccentrically the next day, realizing that we’re not going to be very
sore from the day before. So – what the hell is my sleeve doing up
here? So, the fact is, if you’re going to chase
soreness you’re going to get it that way. Now, is it even necessary? Here’s the interesting part. It is necessary, I believe, because you’re
looking to have that adaptive strength. So, if you’re not creating stress on the
muscle, you’re not going to create the stimulus for growth. Keep that in mind. If you’re training for strength, soreness
isn’t necessarily what you’re after. You don’t have to become sore to get stronger. If you’re looking for hypertrophy, knowing
what we know about eccentric training and overload, and what it can do to muscle to
create the stimulus for growth, you want to get that effect. However, here’s where people screw it up,
and here’s where people won’t tell you the truth. I think a lot of times this is where the studies
fall apart. If we’re training, you’re looking at about
30, or 40, or 60 minutes in a day, of your day. Your full, 24 hour day. You might get everything right there. You might do everything I just showed you
to create muscle soreness and the next day you wake up, or 48 hours later you wake up
and you’re sore. But did you grow? If you didn’t do everything else right – the
stuff you do in the other 23 hours – like eat right, supplement if you’re going to
supplement, sleep adequately, sleep right. In other words, sleep for recovery. If you don’t do any of that other stuff
you’re not going to grow. Just because you’re sore you didn’t support
your efforts in the gym. I always say here, it’s like I can do the
best I can to try to get you to do the right things in the gym, but I can’t walk you
through the other 23 hours of your day, and have you do everything right. This is where people don’t have the commitment. It’s really, really difficult to do everything
right – and you’ve got to do a lot of things right – to do everything right for
the other 23 hours in the day. It’s why dieting, and eating right is really
so hard because we can all make it to the gym, but we can’t do the other portion of
this for all those hours. You can certainly be sore and not grow. So that’s where I think a lot of people
come to the conclusion that soreness doesn’t necessarily equate to muscle growth. I think it does if you’re doing everything
that you need to do in order to support your hard efforts in the gym. Now as far as those people who say “I never
get sore when I train. Never, ever, ever.” If you want me to show you how to do that
I will give you a workout, and I promise I’ll make you sore as shit. But I’m not going to kill you or do crazy
things. I’m just going to show you exactly how to
do that. let me know and I’ll make a video on that,
a separate video, and I’ll show you exactly a routine you can do to get sore all over. But today we’re discussing whether or not
it’s even necessary for growth. That’s my two cents. I think it’s on the right track. Let me know what you want me to cover here
on this channel and I’ll do my best to bring the ideas, and things you want me to do. If you’re looking for a program that puts
the science back in strength, that won’t bullshit you along the way that is ATHLEANX. That’s what we try to do better than anybody. You can head to ATHLEANX.com right now and
get our training program. All right, guys. I’ll see you back here again soon. See you.

100 thoughts on “Muscle Soreness Explained (IS IT GOOD?)”

  1. Most Important part is when he says at 4.27 you need to support what you do at the gym, i.e Eat Properly, Sleep Adequately, do what's important for the other 22 hours outside your workout, that's the key.
    Jeff, you're a Bloody Legend 👌

  2. I trained my chest and shoulders for two hours yesterday until I couldn't even do 4 push ups. Not sore the next day (today). What's going on?

  3. Hey Jeff how you doing this is Robert Conley I've been looking at you for a while yet cuz like my entire body is sore you can see my form but you know I was wondering if it was like because I'm starting to get muscle growth or is it because I'm doing it too much I do it every night and I'm sore so it's from the back of leg the owns upper chest to six pack all of that so can you let me know if that's a good thing or I do want your workout tape and everything so I can I got everything that I need so I can go on and finish it off

  4. My back is never sore. Even with that slow eccentric stretch. So yes video. Back for soreness. Idk what I'm doing wrong. Maybe I'm not getting the full range if motion. Not sure.

  5. Hi Jeff! I'd really appreciate it if you could answer me. After a long time I went to the gym and did biceps and triceps workout using supersets (trying to really hit the muscles, but not too crazily). The next day I can't straighten my arm and hurts like hell when I try to (this kind of soreness never happened before). The next day, here I am today! Could you explain?

  6. Hey everyone, I'm a passionate Physiotherapist who's interested in trying to better understand post-workout recovery, and I've put together some thoughts on how best to go about it. Hopefully, it helps those looking for better recovery! https://yourwellnessnerd.com/optimize-post-workout-recovery/

  7. 5:20 I love the sadistic "I'll get you sore as shit" smile. Lol!
    Thanks for your videos I have learned a lot because of the science behind the workouts and your a walking talking muscle chart.

  8. 5:10–5:25. It seems like I'm always feeling sore. And, then when the soreness subsides a little and I'm feeling a little bit less sore then it's time to do more exercise again (and get sore again) since it needs to be done multiple times a week.
    I used to think my trainer was trying to kill me because of how sore I'd feel, but I do it to myself when I choose the workouts to do too. I liked the fast results but the pain was sometimes so hard to do anything and function when doing other needed things in daily life. I will feel pain even when I'm just laying still. That is when I seem to notice the hurt the most. So, then I want to do less.
    But, (shrugs) just as long as I can bend down and get back up to use the toilet. LoL.

  9. My arms can only extend to 120° maximum atm after doing a bicep workout, its also extremely painful. I'm new to gym so I guess I'm wondering if this is normal.

  10. For me muscle soreness, especially after squats (and sometimes press ups) is often accompanied by nervous system exhaustion.

  11. Hi Jeff please forward me the link to the video you mentioned you were going to make in the last 30 seconds of this video please id really appreciate it

  12. I don't believe in working until muscle failure because of the amount of time that it can take to recover, not that all soreness is bad but when you can barely move lol. Work until near muscle failure, take a break, go for another set, and workout the next day mostly pain free

  13. I don't mind soreness I just dislike when my muscles get tight and my mobility/range of motion becomes limited as a result

  14. I workout for 4 hours straight and my whole body is so sore and I cannot move at all it happens for like 2 days and goes away

  15. Six Pack promise(Six pack ab workout video) and Chest pack Promise (10 Min Push Up workout Follow Along Video) are the best ones

  16. This is helpful. I get sore as heck from my workouts. But I eat right so I recover pretty quickly. If you est the right foods you can train 7 days a weak and never overdo yourself.

  17. After fitness workout you get soreness, I feel like I can’t stretch my arms, if I throw punches for boxing am I hurting my arms?

  18. I love the soreness. Makes me feel stronger. But my muscles get rock hard without even flexing them. So how much time should I? Take off for these muscles to recover if they're rock hard.

  19. Love your video! I have been working out consistently for 6 months 5x a week. Is it normal to be sore the entire time!? LMFAO I just want to know when/if it ever ends. Also what are your thoughts on BCAA'S?

  20. great channel, I feel most of the workouts on your channel are geared towards more experienced ppl and some exercise are hard to follow . If you could make a beginner video, that would be really helpful

  21. I fukn hate muscle soreness cant even brush your teeth or scratch the back of ur neck u take it for granted doing simple things lol

  22. My johnson sometimes feels sore after a marathon session. It’s no wonder I’ve gone from 8inches to 8.75 inches in no time flat. Massive gainz!

  23. For me, when I stop getting sore it’s a tip for me to activate my progressive overload, up the weight, check you’re doing the exercise right, check the basics.

  24. how could one get stronger without soreness? I was kind of lost there. I know small muscle does not necessarily mean weaker? I saw many people with relatively small muscle but could do much heavier workout. And I am confused by that, what is the science behind that? Does that mean their muscle are more efficient?

  25. Wow this was super educational and enlightening but Jeff can yoh maybe do a video on how this process works for pushing exercises and not pulling in really curious as tobhow that part works

  26. Thanks for this Jeff. You have really opened my eye about my effort in the gym and at home. I notice if I take some time off I’ll be sore but eventually not get sore from workout. I’d say this is from cheating myself in the weight room and with my diet.

  27. For me, who just casually contracts muscles to know how they function, usually, if a region is sore, it's either joint, or muscle. Now, joint pain isn't necessarily bad, depending on if it's a burning type pain, or a sharp pain. A sharp pain when working a certain region, to me, says that's a region I haven't actually used before, and that region clicks and cracks, then after using it, I find that the sharp pain turns into a burning pain.

    Like, my arms are a great example of this, my left arm and shoulder especially are good examples of this, when I first noticed this, the pain while keeping my arm horizontal and my forearm tucked up while moving, was extremely bad. But I noticed the more I did that, say once a while, I realized I could use an entire muscle group and it has helped heaps!. Now I've translated it into my right arm, and noticed even though, it was my dominant arm, I had the same issue, but nowhere near as bad!.

    So I think, pain is good to find out what needs work, and where the work needs to be done!. I may have to start doing work on my left bicep, and my front shoulder deltoid (Forgot what it's called, it links your arm, and your chest together with the rest of your shoulder). Once your joints are aligned, I reckon it primes your muscles in a targeted region. A good test, hold your weak arm out, tuck up your forearm, and move it horizontally while keeping it tucked up. Then do the same with your good arm. I've done this so much now, that I've done some clicking and moving on my neck, and that was purely doing this with my arm?. Now I'm trying to figure out how to sort out my hips, lower back and glutes. My back and legs for me are probably going to be the hardest. My hamstrings, I could expect to lock up instantly lol. Tried them before. My thighs and calves are probably my strongest parts of my legs!.

  28. Should u always feel sore though after a workout or does the body adapt and you don’t feel anything after a workout? Does the soreness mean your workout was effective or is that something you shouldn’t expect after a few days of training

  29. Its a fne line to me between just enough for growth but not enough for unnecessary damage… i really think you skipped that part sometimes Less is more . Some guys go in and kill themselves and thats not always necessary EVERY workout. Biggest growth happens outside the Gym. Thanks for your Videos good tips

Leave a Reply

Your email address will not be published. Required fields are marked *