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How does muscle soreness correlate with muscle growth?

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How does muscle soreness correlate with muscle growth?

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To what extent do microtears and metabolic stress contribute to muscle growth?

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To what extent do microtears and metabolic stress contribute to muscle growth?

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Is soreness always an indicator of optimal muscle growth?

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Is soreness always an indicator of optimal muscle growth?

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When you get sore, should you still exercise even though it hurts?

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When you get sore, should you still exercise even though it hurts?

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Microtears in Muscle Fibers

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Metabolic Stress in Muscle Fibers

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Soreness doesn't mean muscle growth

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Should not train because of the risk of overtraining

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Should still work out a little bit (Active Recovery)

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Soreness means muscle growth

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"Once these occur, the body sends good nutrition and good blood to the area to heal. This, in turn, is how you grow musculature” (Karns).

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“Metabolic stress is a critical mechanism to achieve an adaptation of hypertrophy, or skeletal muscle enlargement” (Williams).

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“Post-workout muscle soreness can be a sign of growth and progress. It means your body is rebuilding your muscles and adapting, especially after a new, challenging activity” (Bartolotta).

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“Studies have shown that soreness itself (using a scale from 0 to 10 to assess the level of soreness) is poorly correlated as an indicator of muscle adaptation and growth. There are many factors that influence how DOMS presents itself in individuals” (Yu).

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“If you continue your usual exercise regimen even when you’re sore, you’re not giving your muscles enough time to heal. In fact, pushing yourself during a bout of soreness can eventually lead to an overuse injury. Overall, you’re at risk of causing harm to your body by not resting” (Orlando Health).

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“Active recovery is often considered more beneficial than inactivity, resting completely, or sitting. It can keep blood flowing and help muscles recover and rebuild from intense physical activity” (Chertoff).