Do we need to feel sore after a workout for it to be effective?
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- čas přidán 10. 11. 2021
- Soreness isn't needed for muscle growth, fat loss, or strength gains. You can have a very effective workout and not necessarily feel sore afterwards.
Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.
#hybridcalisthenics #soreness #fitness
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Sorry for the lack of long-form content this week! I'll put out another video tomorrow or so. Thank you all for your patience
Whelp, off to work now .... going to be Thor tomorrow.
No, thank you
Isa fine, have a beautiful day vro
It's okay bro don't worry about it, we don't actually care 👍
Thanks for the awesome content!
Spitting facts and citing research, lets go :)
Hii man
👌
👍
Ayyy
Hellooo~~~~
hampton just made my day with that pun
Ngl I laughed so hard
"Thor"
Agred
I love how he waited, grinning, before delivering the punch line 😄
?? Elaborate please
You definitely don’t need to be sore to have fitness progress, and conversely you can workout intensely and feel sore while making no progress. But soreness is a nice, tangible indicator to know that you did push sufficiently.
EDIT: it’s been 9 months and this comment got some traction. I’ve given this topic more thought since then and figure for those entering fitness a little more context is good.
Firstly, a huge thing to consider is what is your goal? I train for hypertrophy, so that is my bias. (Someone who trains only for strength can weigh in on soreness in that regard)
As someone in the comments said: “definitely is a strong word” and that is 100% true. Soreness is a great indicator that you caused stimulation, damage/perturbation to the muscle. Without it it’s hard to know if you *really* hit what you intended to. It’s also a great indicator of adaptation: week to week soreness should decrease for the same volume.
Finally, the pump is related to soreness in a way, and should be another factor to consider. You may not get sore on the 3rd week into your program, but if you are no longer getting any pump (if your goal is to build muscle) you may need to make adjustments. Happy training!
Now definitely is a strong word
@@jotarocueball7247 it’s true, but soreness is a good indicator is all
Soreness isn't nice in my opinion. 😸 If I could work out and never ever be sore, I'd love it. The only time I ever felt glad to have sore muscles was whenever it happened the day after I absolutely ravaged my ex in bed. 🥰 It was a common occurrence. He was a lazy bottom, and I was a power top. That meant I did a ton of work. He sure loved it, but damn...my legs, arms, and back would be super duper sore after every trip to pound town. But, it was worth it. The soreness just made me remember what kind of lover I am. 😏 Lol. All other instances of soreness are unappreciated! Boo, pain. 👎 I want gains with no consequence.
Personally, if I don't feel at least a little sore afterwards, I don't feel satisfied that I got enough exercise.
@@mannys9130 ok
After a good workout I feel tired, but not sore. That seems to be the right point for me: tired, not in pain.
How tired are you supposed to feel, though? I still feel super tired the day after the climbing gym, despite doing it 4.5 hours twice a week for 5 years now.
@@eyescreamcake You might have to find that out for yourself. It probably varies from one person to another. I feel tired enough to be glad to sit quietly and drink tea. The next day I still feel a little tired, but also very alive and relaxed.
I actually don’t feel tired after a workout, I typically gain energy, at least for an hour or two. Usually sore the day after, rarely the same day.
I start feeling a kinda shaky, soft feeling in the muscles when I'm starting to lose smooth motions. I find that is a nice place to approach in order to make my progress.
If I push hard enough to feel sore, I often have trouble getting any sleep, which makes my recovery more draining.
For me, I will feel sore directly after muscle failure, then will feel fine until the morning after I have rested on it when I feel soreness. I always assumed that it is just the feeling of muscle growth.
The subtle fact that he got ahead of the naysayers by acknowledging their input shows his emotional intelligence.
Yeah this dude is legit awesome
poetic
@Cheeto 💀💀
@Cheeto lmaooo
I've noticed that DOMS primarily happens when I do an exercise that my body isn't used to. So maybe I activated muscles that were dormant before, improved my technique, increased my ROM, maintained tension better than usual, succeeded in a harder variation, or whatever! I will get sore which tells me that whatever I did is working but I recognize if I do the exact same thing, I won't be sore which doesn't matter because I want to solidify my gains.
i think part of the reason why you get so sore when doing a new workout is because mentally you can push yourself well past what your muscles are used to as apposed to when you've done a specific exercise alot its hard to mentally push yourself to the level that your muscles can perform at
I’ve noticed this too. I’ve been trying out different CZcams videos to see what I enjoy, and every now and then, I’ll be like “this muscle is sore, I didn’t even know I had a muscle there.” And it’ll be on the side of my rib or the bottom of my shoulder blades. And then next time something else will hurt.
True
Or maybe it's the lactic acid that is being produced when you don't intake sufficient oxygen
This might happen if you are too focused on the exercise that you just hold your breath throughout the exercise
@@SgtGoodSgtDHGood I think in general the first workout with a movement that you haven't done in a while is going to both feel easy and will leave you sore since your muscles just can't really remember how much meant damage. I know for me it's this case, but I've also noticed a valley of performacne where if you wait long enough before you do an exercise (we're talking days to weeks) you got used to it will seem insanely difficult and not out of losing strength.
This is good to know, sometimes the day after what I thought was a good workout I won't feel very sore at all and was worried it meant I wasn't doing enough. I would love to see you make a video about what it's supposed to feel like after a good workout and how to know if you need to hold back or go harder. Thank you for all you do Hampton!
based dishwasher workout
@@lindenbasket yes it depends on your goals… clearly the harder you work out… the more sore you are next day… but the question should be is Harder better,
Wtf...yall got some weird love for damaging your bodies lmao
I second this request, hampton. A mindfulness video about how, exactly, to tell what is enough effort, vs too much, vs too little.
You didn't
If you just started working out you’re more likely to be sore in the beginning. As you workout more your muscles will become accustomed to the stimulation resulting in not being sore anymore. So don’t be worried and keep working!
Just like working a new job
Legend ✍️💪
Thank you other comments made me confuse
We get it all from this channel. Life advice, motivational speeches, the occasional fitness advice and most importantly dad jokes. Keep it up Hampton, love you buddy.
Being sore has always been my indicator of a good exercise. Lo and behold, after a quick research, it isn't. So thanks for info once again Hampton!
Also that pun took me a second to sink in and its gold 👌🏽😂
Ahhh this is actually really nice to hear, I always get annoyed with myself when I have an upper body session and I don't feel anything the next day!
That was me just yesterday!!
Me yesterday. Worked my arms untill failure but there's no pain today.
I've over halved in size, built decent muscle, and considerably gotten general way fitter, all through boxing workouts in my room and some calisthenics as well, without ever getting sore muscles or aches
@Light Dark I now do 5 rounds of 3 minutes with 30 second breaks instead of a minute to increase the intensity. I do this once or twice a day most days and then go to a boxing gym for heavy bag and pad work once a week. I did literally just start with like 2 rounds and then built to this point.
Congratulations you worked out just like 98% of people on Earth
@@miner4236 lmao what a needlessly passive aggressive comment that completely ignores the point I was making 🤣 I was saying I'm doing decently intensive workouts without muscle aches which supports the point of video. Also 98% of people do not workout, unless your classing the act of walking and other everyday movement but I'd heavily argue that isn't "working out". Anyway I hope whatever put you in such a passive aggressive mood passes (ha get it) and you have a good rest of your day or night
@@miner4236 dude why you gotta hate ? Everyone starts somewhere and 98% of people don’t work out regularly or commit to a routine to the point where they transform their physical health and their bodies. Be supportive of other people, or at the very least don’t try to pull them down when they’ve achieved something.
@@artofsamlo4216 awesome work man!! Congratulations on your weight loss and fitness progress 💪 👏
To anyone who reads this:
Maybe you're here for getting rid of your anxiety and stresses.
I know you will find the peace as soon as possible and you will make your dreams and goals come true🌱fight for it👊🏽don't underestimate yourself❤You will rock it💫just keep going❤️
Thank you! I needed exactly these words right now❤
Needed to hear this. Thank you. ❤
@@seelen-flusterin7041 Carnivore is key. The carnivore diet is teh MOST POWERFUL way of eating/living to heal gut inflammation which is the MAIN cause of literally all mental health issues with the exception of certain neurological disorders and brain damage from head injuries. Hit me up if you want to get started (I make no money in this suggestion)
Our high school football coaches used to say that if you can still walk after leg day then you’re not training hard enough. So many injuries at between 15-18.
Hamptey really made the phrases "No Pain, No Gain" evaporate in single video. Dont work so hard, just keep at the enjoyment stages so you can keep going for years.
Beautiful joke at the end there 👏
The “Thor” joke got me goddammit
It's SO cool that you invited viewers to check out the counter-arguments in the comments! ❤️❤️❤️
No we don't need to feel sore but I do enjoy feeling sore, it is a good pain
Hands down the best shorts channel on the entire platform. I sincerely thank you
I'm a water fitness coach and I can 100% confirm you do not need to feel sore to gain!
holy moly, was literally pondering this recently and this has stopped my worries, thank you hampton!
I was just discussing this yesterday and this relieved my worries too.
I love your positive attitude. I wish you were my PE educator.
I just saw a comic that had Thor working out😂💪🏾
I swear I was just wondering about this. Perfect timing man
I finally got my first set of rings, let's go super pumped for tomorrow!
Thank you so much! As someone dealing with constant pain and plateuing in strength training, this is good to keep in mind.
Wow! This is so helpful. A question I’ve always wanted answer! ☺️
Short, sweet and on point!
I'm going to the gym today, because it's Thorday;)
I cackled SOOOO hard!! "He was thor"
I need to do more research into this
I'd posit that although myosin and actin damage still occurs with any stressful usage of a muscle, with a light workout the damage isn't severe enough to warrant widespread inflammatory signaling and perceived pain afterward. The pain and soreness following a heavy workout is due to millions and millions of myofibers releasing inflammatory chemical messengers to increase blood flow to bring nutrients, and proceeding with the cleanup of destroyed actin and myosin filaments and the start of the hypertrophic filament replacement process. The muscle suddenly finds itself full of cells that have had myosin heads ripped off and actin sites shredded to bits, and it gets quite upset and demands that nutrients and white blood cells come to the area so it can unfuck itself. If someone works out EXTREMELY hard, the myofibers don't just sustain filament damage, they get ripped apart and leak all of their contents into the blood causing rhabdo. Crossfitters occasionally do this. A light workout can still cause some of the necessary damage to grow and get stronger, while not causing ENOUGH damage to initiate a widespread inflammatory signaling event by the muscle that was worked out/damaged.
The pain felt in a muscle during a strenuous workout IS lactic acid/anaerobic metabolism pain though. The lactic acid pain fades rapidly though and it's totally gone when the oxygen debt has been repaid. The pain of a heart attack (angina) is lactic acid buildup in the heart in the same way one's calves burn while going hard core on a stair stepper. Once nitroglycerin or other vasodilator is given and the blood supply is returned to that section of cardiac muscle, it receives oxygen again and the pain vanishes as the lactic acid is no longer produced. Then off to the cath lab to get a stent put in. 😸 It depends on the muscle too. Some are slow oxidative and some are fast glycolytic. If you ask the gastrocnemius to perform strenuous, prolonged work, it will protest because it's a fast glycolytic muscle meant to create short bursts of energy. The slow oxidatives are able to sustain work as they have ample blood supply and the proper design to keep up with a steady aerobic production of ATP. 👌
I'm always blown away by the complexity of our own bodies...
@@hassassinator8858 and ppl say all this was created on its own
@@jamesbestaaron5628 If the universe was created with such perfect conditions as to facilitate the natural evolution of such intricacies, my faith in a higher power would only increase
@@hassassinator8858 exactly brother, if only everyone else was smart as you. Creation is proof of creator.
We don't produce lactic acid. We make lactate instead which is a base and actually a method of preserving the body from the onset of fatigue. The acidity is just H+ ions building up from ATP hydrolysis.
i've actually recently switched routine, rather than do a few high rep sets of one movement and then feeling sore afterwards, i now do about 4 different movements, same amount of sets, but less reps, and my muscles are no doubt bigger and not sore at all!
Thanks I was just wondering this yesterday :D
Yes muscle growth is definitly possible with out hyperthrophy but for maximum growth it’s essential that your body thinks it needs more muscle to survive and that response only comes from maximal hyperthrophy
Instead doing something like 3x10 chest/leg day routines, I work out everything everyday but only do 1x10 for each exercise. Never sore, have lost 50 lbs, and gaining muscle. Do whatever works for your body, do your own experimenting.
Thanks for being such a positive person.
My man educating and entertaining us at the same time. Solid bro
I am 68 and have a fused back since 02/2020. My long term goal is to surf again - at the beach almost every day. Your 5 exercises and positive outlook are perfect for my recovery. Thank you Hamilton!
Biggest advice I’ve heard ! Thanks dude for fitness tips !
Your content are so informative ... thank you
You my friend are a gift for humankind
Props for saying that there are counter arguments and do research them too.
Thanks for the information! I got trained by a lot of old heads that told me soreness was necessary-- that muscle failure must be pushed into every time. That's caught up to me over the years and it's great you're reaching a younger audience with this info sooner!
Bro kudos to citing all of your info 🤙🤙🤙
Marvel pun joke got me lol 😂
Knowledgeable and funny. Good combo. 👍🏻
Heavy loads can already signal them to grow. You don’t need to tear or damage them to signal growth
The integrity to admit there are contrary opinions... 🔥🔥🔥🔥
I’ve seen so many men having that one and only goal: to be in the most pain after training, because they believed the more it hurts after ment they gave more than they could and exceeded yourself, punched your limit, coming from the « like a beast » mentality, lack of knowledge, mixed with some toxic masculinity.
Sadly but unsurprisingly, most of not all of them ended up hurting themselves (tearing some important tendon or ligaments), and then having to stop some exercises or training entirely for a long period of time, or even permanently for some of them.
You are a cool guy, I enjoy your content. And thanks for being my friend. Have a wonderful day!
I think it's important to point out that this is not to say exercise-induced muscle damage (and by extension feeling sore after a workout) aren't indicators of muscle growth, just that they are not a requirement ( so you shouldn't feel bad if you aren't sore after a workout! )
I love every time i see your videos i know its going to leave me in a positive mind set. You’re awesome! Thanks!
thank you for this, I feel validated. I only found one article stating this, many moons ago & shared it with a fitness friend, who dismissed it & have told my husband this as well, also to dismissal.
Ok that delivery was 10/10 🤣 thank you for spreading the knowledge!!
Bro you’re too great and humble
You answered my question and made me laugh! Thank you brother
Yes i needed this thank you very much.
This channel is great this was a thought I’ve been having recently
healthiest man on earth 😭😭😭 I don't know how many vids I've commented on with this but I would STILL trust you with my life mysterious fitness person
Aaaaaahhhhhhh. I love you man! Have a great day!
I’m 34 years old and recently started to work out because of your vids. Thank you for doing this
All of this is epic. Thank you for answering my prayers! I've been slightly worrying when after a workout, my soreness -- if any -- doesn't match or exceed the last one. Noticing slow, trivial muscle improvements anyway. I'm pumped! :D
Can u do a vid on how to get rid of soreness
I appreciate that you include the sources but also counter arguments
Love your t-shirt 😊
Ok that pun made my day! Thank you!
What you said is true BUT I still want to feel sore after the workout because I feel pride that I pushed myself to limit.
😂❤️. I love your work.thank you
He’s trying to hold his laughter for his own joke, priceless.
Much love, Hampton
Thank you :)
in my own experience whenever i got sore i saw results
i love youre vids and youre positive energy keep it up man 💪
Im always learning from this guy
Dude just encouraged checking the comments for counter arguments… he’s definitely too generous to be from this planet.
Literally was thinking this earlier thank you so much
Love this guy
LOVE YOUR T SHIRT
also just as important as not tearing your muscle can be the mere act of not stimulating your muscles too. I had gotten so caught up in maxing out the pull ups i possibly could daily, it wasn't until summer school job forced me to stop that i realized how much growth you make by actually letting your muscles rest. I was so paranoid i'd actually drop in reps, but i actually gained in reps.
I thought hypertrophy was just simply repairing damaged muscles, this video really gave me knowledge that it's not actually just that
Yes it is, with the inclusion of adding new muscle
HAHA. I love that ending about Thor. Keep up the inspiring work.
THANK YOU FOR EXPLAINING THIS. I have felt sooo self conscious that I am not doing something right and that I am not working nearly hard enough even after 1hr of exercise and not feeling much pain at all.
Straight facts I mean last week I just hit 225 for squat and didn’t feel sore anytime in that day or after that day
The joke at the end made my day😂
Thor will never sound the same again🤣🤣🤣 have a beautiful day Hampton
Thank you kind sir, you gave me a smile😁
oh thank you hampton I really needed to hear this today. when I started some beginner workouts not too long ago I was sooo sore the day after. Im no masochist but I really liked feeling that way because I knew that the soreness was likely those little muscle tears. well I stopped trying recently because I haven't been able to bring myself back to that slight soreness so I thought what I was doing was no longer effective. now I know other wise and im gonnna do what i can to keep at it!
This video is what i needed the most
always making my day my friend thanks for that take on muscle growth and the dumb funny pun :)
You are great. I hope you have a wonderful day too, my friend!
You're always saying have a beautiful day, love the tee shirt.
I also discovered something nice, for those where it does come from lactic acid! So lactic acid comes from energy production without oxygen. When we train, the muscle change in many ways, but 2 thing are mostly at play in this process: numbers of capilaries increase (The small veins that goes to cells) AND more mytocondria (Which is the power house of the cell which will also store oxygen).
So when you where sore, but aren't anymore, it can also mean your muscles adapted and that your fitness program DOES work!
I feel like soreness is irrelevant sometimes I do light workouts and wake up super sore. And other times I workout very hard until failure on multiple muscles and wake up not sore and actually feeling super good.
Literally wondered this today!
i thanks to you so much, this video enlighten me so much. because in the fast few decades i thought wrong. but thanks to you.❤
That Thor joke. Pure awesomeness XD
Thanks for this I was wondering why my shoulder area hurt and not my biceps or triceps after a workout. This explains so much I thought I was doing something wrong. 🎉
I appreciate the sources
He was THOR! HAHA 😄, Good one!