Muscle soreness is growth? In fact, it is not. Only by following these principles can effective growth be achieved

I don’t know that during fitness, every time you exercise, your muscles will feel sore. Most of them think that this is muscle growth. If the muscles are not sore, then it means that the exercise intensity is not enough, and the exercise intensity needs to be increased. Muscle aches and pains, so as to effectively gain muscle.

Is muscle soreness really gaining muscle? In fact, this understanding is wrong, because in the exercise process, external force will stimulate the muscles, and the muscles will also resist the external force, also called "stress response."

Why do muscles sore? This is what you have to figure out. The following editor will give you a detailed explanation of the two main causes of muscle soreness.

1. Muscle soreness during exercise

During exercise, the muscles will be congested and accompanied by soreness, and the volume of the muscles will gradually increase. Therefore, many people think that this situation is that muscles are growing, and they particularly like this feeling, because taking pictures will show more body shape and improve self-confidence.

But this does not mean that the muscles are growing. The cause of this soreness is the accumulation of lactic acid in the body. Generally, it will not last long. If you have experience in fitness, you will find that muscle soreness will appear after you do several ironing exercises each time. This is that during resistance training, the body's blood does not get a good supply of oxygen, which will cause a large amount of lactic acid to accumulate and cause soreness.

Of course, there is no need to worry too much about muscle soreness. This is also the "protective mechanism" activated by the body to prevent overtraining, which can cause serious damage to the muscles.

2. Persistent muscle soreness

This kind of muscle soreness will appear 1-2 days after exercise, which is also very common. After most of the high-intensity exercises, especially the exercises for the legs, the muscles are sore the next day, and it is even difficult to walk. This soreness often lasts for about 2-7 days. If the body's ability to recover is poor, it will take longer to recover.

The reason why the muscles have this kind of soreness is because the muscle fibers have suffered tearing damage during the exercise. It can be said that this kind of soreness is related to muscle gain, but the principle of muscle gain must also be followed. Adequate rest time and nutrition are needed to promote muscle growth.

Persistent muscle soreness is most likely to occur to novice fitness players. However, as the body's adaptability continues to improve, the muscles will gradually adapt to the intensity of the exercise. Therefore, persistent muscle soreness does not occur after every exercise.

Of course, any muscle soreness does not mean that the muscles are growing. The principle of muscle gain must be followed. The three points of training intensity, diet and rest must be done well. If you just pursue muscle soreness and ignore the two aspects of diet and rest, then your muscle growth will be slow or even not effective.

It's very simple. If you exercise for a long time, your muscles cannot grow without rest and recovery.

Don't take muscle soreness as the standard for muscle gain, let's briefly talk about the three principles of muscle gain:

1. Training intensity

If you want to gain muscle, you can't let the body enter the adaptation period, that is, strengthen the stimulation of the muscles in order to make the muscles grow. Therefore, during the period of muscle gain, the principle of "gradual overload" must be satisfied to help gain muscle.

2. Diet

During exercise, our body needs to consume a lot of calories. Therefore, enough calories are more conducive to muscle growth, but calorie intake must be controlled. Otherwise, if calorie intake is too much, fat will be produced.

During the period of muscle gain, you should eat more protein, because protein can be said to be the raw material for muscle growth, and adequate protein intake is beneficial to muscle gain.

3. Rest

Muscles do not grow during exercise, but when they rest, they reorganize and grow new muscles. Therefore, the muscles also need to rest. Under normal circumstances, after high-intensity exercise, the muscles need to rest for 2-3 days to fully recover.

In fact, many people know these three muscle-building principles, but many people just ignore diet and rest, and exercise hard all the time, causing excessive fitness, which not only affects the muscle-building effect, but also causes harm to the body.