The latest review on the stimuli that induce hypertrophy uses several sources to build its case that muscle damage is not necessary for muscle growth. The old, “no pain, no gain,” doesn’t actually apply when considering the science of muscle hypertrophy. It’s important to note, however, that muscle damage and soreness are side-effects of heavy training and performing new exercises, both of which are necessary for gains. There’s no reason to try to avoid damage, but if you’re not crazy sore following a workout it doesn’t mean that you’re not growing.
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