If you want to know why you get sore muscles after working out and whether or not it means muscle growth, then you want to listen to this episode.

If you’re into weightlifting, you’ve become very acquainted with sore muscles.

You’ve done many reps of the “half-squat-toilet-fall.”

You’ve had the “is this just muscle soreness or am I actually dying?” thoughts.

And maybe you’ve even gone full Stockholm syndrome and now crave the daily debilitation.

Well, I’ve been there, I’ve learned some things, and now I’m going to pass on those lessons.

You see, like many people, I used to think muscle soreness was pretty black and white.

I assumed that sore muscles were a sign that I was doing something right, and the more sore I was, the more effective my workouts were.

(And as a corollary, I worried that workouts that produced little soreness also produced little results.)

Well, it turns out it’s not that simple.

Years ago, I used to do workouts that produced a tremendous amount of muscle soreness…and I made mediocre (at best) gains.

After dramatically changing the way I trained, however, I experienced far less muscle soreness but made far better progress.

In this episode, I’m going to explain why that is and what you need to know about sore muscles and training to optimize your results.

Let’s get started.

TIME STAMPS

4:30 – Why do muscles get sore?

6:36 – What is delayed onset muscle soreness?

8:00 – Does muscle soreness mean muscle growth?

9:07 – What is muscle damage?

13:41 – How do you get rid of sore muscles?

17:35 – Which supplements should I take for building muscle and recovering faster?

References

https://www.ncbi.nlm.nih.gov/pubmed/12617692

http://www.ncbi.nlm.nih.gov/pubmed/12453160

http://www.ncbi.nlm.nih.gov/pubmed/17584833

http://www.ncbi.nlm.nih.gov/pubmed/20339010

http://www.ncbi.nlm.nih.gov/pubmed/3370923

http://www.ncbi.nlm.nih.gov/pubmed/12641640

http://www.amazon.com/Physiology-Sport-Exercise-Study-Guide/dp/1450477674/?tag=legionath-20

http://www.ncbi.nlm.nih.gov/pubmed/7551767

http://www.ncbi.nlm.nih.gov/pubmed/22876722

http://www.ncbi.nlm.nih.gov/pubmed/20847704

http://www.ncbi.nlm.nih.gov/pubmed/21270317

http://www.ncbi.nlm.nih.gov/pubmed/12453160

http://www.ncbi.nlm.nih.gov/pubmed/16503669

http://www.ncbi.nlm.nih.gov/pubmed/16284637

http://www.ncbi.nlm.nih.gov/pubmed/14717648

http://www.ncbi.nlm.nih.gov/pubmed/24343353

http://www.ncbi.nlm.nih.gov/pubmed/23524365

http://www.ncbi.nlm.nih.gov/pubmed/15574074

http://www.ncbi.nlm.nih.gov/pubmed/12945830

http://www.ncbi.nlm.nih.gov/pubmed/14685870

http://www.ncbi.nlm.nih.gov/pubmed/16287344

http://www.ncbi.nlm.nih.gov/pubmed/19956970

http://www.ncbi.nlm.nih.gov/pubmed/12930169

http://www.ncbi.nlm.nih.gov/pubmed/20045157

http://www.ncbi.nlm.nih.gov/pubmed/20045157

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What did you think of this episode? Have anything else to share? Let me know in the comments below!