Muscle Soreness Explained (IS IT GOOD?)
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- čas přidán 25. 01. 2017
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Muscle soreness and delayed onset muscle soreness from working out is one of the most misunderstood and debated elements of training. Are you supposed to be sore after your workouts or is it something that is getting in the way of your muscle growth. In this video, I discuss the most effective way to create muscle soreness in your workouts and more importantly help you to determine whether this is something you should be chasing in order to grow.
We start with the concept of muscle soreness itself. Generally, this is something you should feel within the belly of the muscle and not necessarily only at the tendinous attachments of the muscle across a joint or joints. When your tendons are sore and achy and the muscles themselves are not, this is a pretty good indication that you did not necessarily do a good thing for your body with your training. You may have inflamed the joint rather than positively stimulated the muscle.
That said, assuming you have properly targeted the muscle you have to understand what you did to cause this. Eccentric or negative training is the most effective way to elicit muscle soreness and post workout soreness because of the mechanical damage you are doing to the muscle when you use it. For instance, concentric training is the portion of the rep in which you place tension on a muscle but do so while shortening the muscle.
With an absence of elongation of the muscle (combined with the tension) you are omitting a large contributor to muscle soreness and breakdown. In fact, with a complete absence of eccentric load, it is feasible that you could perform a workout on back to back days for the same muscle group because the positive focused workout will not leave you too sore to do the workout on the next day.
Understanding this however is a key to maximizing your muscle growth. You cannot just swing the weights around and hope to get enough mechanical stress and damage that would cause your muscles to have to grow back bigger and stronger. You have to slow down your eccentric contraction on every rep if you want to overload the muscles and subject them to a stimulus strong enough to cause reactive muscle growth.
That being said, even if you do perform your workout in the proper fashion and are left feeling sore the next day or days, if you do not support your efforts in the gym with a dedication to proper nutrition, supplementation and rest or sleep you will not grow. It’s as simple as that. Rest and recovery are paramount to a natural lifters ability to grow muscles from their workouts. If you are not paying attention to these aspects of your training and day (often accountable to up to 23 hours in a day) you will not see the muscle growth you should be seeing from your workouts.
For a complete step by step workout and nutrition plan that puts the science back in strength and helps you to build muscle faster than any other program, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and prioritize your recovery as you train like a beast to start seeing your best results ever.
For more workout videos on whether or not to train with muscle soreness, be sure to subscribe to our channel here on youtube at / jdcav24 - Jak na to + styl
am i the only one who actually likes the soreness the next day, it feels like i really did something
C. Crosbie definitely
What if you're sore for a full week? Bad protein intake and sleep?
Antonio did you even watch the video?
thats just wrong
Sore for a few hours??? lol Has anyone EVER only been sore for just a few hours? Its gonna be a day at least. We've got some real geniuses around here..
The only fitness channel I trust 100%
Add Kali Muscle to that list. 😂
Gaming w/ SuuRazz yeah others are bullshit
True
@@waifaiiii Jeremy Ethier and ScottHerman are really good too!
He has the most annoying voice tho
He's so ripped you could see the micro tears happening.
Can you get those sharp cuts naturally? Without taking steroids or drink protein drinks?
@@rdu239 If you drink "protein drinks" you're still natural buddy.
To the main question, i guess you could, but it will take years of hard training to still mantain some muscle while you do have that low fat %.
To be honest i believe he must be taking some light doeses of roids, so don't think you can look EXACTLY like he does natty, not to mention at 40yrs old.
He is so ripped I can feel my muscle grow bigger just watching him talk lol 😂
Apparently you get the sharp cuts by training your muscle while elongated. Protein is for muscle growth after the training so there is no link, and you only need them if you don't eat enough eggs meat etc. Steroids are dangerous and not useful I think.
If you train hard for a couple weeks you will be amazed by the results you can get naturally, just using training.
I honestly like muscle soreness because i know i reached a limit and broke it
DSRReacts lmfaooo
Calm down there buddy
Bogdan M yes, yesterday i trained legs and im sore as fuck, but today i trained upper body and im not that sore. Could it be that i have done those upper body exercises before and not the leg exercises?
@@tommymack3210 as far as i know and have experienced, muscles adapt to a specifik workout routine. So if you do the same upper body exercises every week, then that is probably why. Always try and mix it up, there is plenty of oppertunities
Same
That rubber band example was great!
Fiber.
@@proximacentauri1946 what
kooklz Fiber.
Fiber
Fiber.
"what is my sleeve doing up there?"
hanging on for dear life Jeff.
What the hell is my sleeve doing up there?
Trying not to rip 🤣
Those are arm goals right there
Lol
If i had a body like Jeffs, you would never catch me with a shirt on😂
Hell yeah, I'll sell all my shirts for food for more gainz.
I'd be walking around in short shorts and flip flops everyday 😂😂😂
ngl, his body looks a bit weird
YSM II how?
@@jefferygayp4904 the muscle on his arms look short, from his shoulder area to the elbow, like it doesn't reach. But I've just learned that it's just genetics so it's fine
I did leg day 2 days ago. Im walking like a penguin now 😂
had a P.E. in school 1 day rest and then had P.E.. i feel you
we mostly focus our ability to run on P.E and little bit of gymnastics
I focus on my swimming
dazhibernian 2 days ago i did calves for the first time in 2 years. Lets just say i walk like a crab and scream here and there. :’-/
But calves training tomorrow again. Pray for me.
@@SomalianDuke dont train it again till it completely recovers
I love how Jeff just skips the bs and goes straight to the point
He does? I feel like you could break down everything he said in 2 minutes.
That’s why I love this channel
@@SuperSpamish He gives the why and gives a demonstration.
That's not a 2 minute video.
When he did the bicep curl... that arm though...
you should not worship another man's muscle
instead you should build your own muscle
That arm is inspiring isnt it? I want to train arms now :) its like when you watch renoldo play soccer its like damn, i wanna get on the field!
Dr. Siracha
You mean *Ronaldo*
Salvo Titus i actually meant to say ronold. Like ronold mcdonald haha jk
Toby Bromfield Jeff’s veins are bigger than my arms.
3:15 I think that person back there needs to sort out their diet.
It’s too late for him
@@squirlesg2228 he's just in time for spooktober tho
That's me at the gym
Ooga booga
Nah...just needs to lose 10 more pounds.
I’m glad he mentioned the “24 hours” thing. It really is a lifestyle, it takes consistency and resources on top of what happens outside the gym or weight room.
"What the hell is my sleeve doing up there?" -Jeff 1/26/17
HornyUnicorn nice pfp
It's stuck, lol.
Lol
Loool 😂😂
Holy shit. MF DOOM 🔥
I literally told all of this to my gf at the gym yesterday, we did arms together. She may not listen to me but she will listen to Jeff! You rock Jeff haha 💪🏻😉
MO JO lol
SALTxTHExWOUND boy you better make her listen to you 😂
deshotgunner360 exactly! Gotta learn to be alpha... watch broscience, the brofessor will teach you!
gf=grand father?
michael cho lmao
Didn't do ab training for a month.. tried jeff's extreme ab execises... I was so sore that laughter hurt, never doing that again.
Which video(s) in particular?
Ahh dude I’ve been there
You mean you're never going to laugh again. Right?
@@SaiManojKumarYadlapati that's what i was thinking haha
@@CrateCrasher what does that 'haha' there signify? 🤔🤔...
I usually bring a wheelchair with me after leg day, so I can get home
lol
I finally started going back to the gym on Monday earlier this week. Did leg day on Tuesday, felt fine for the rest of the day, but today and yesterday, holy fuck. I can barely walk and it fucking hurts to stand up and sit down lol
Bro seen this comment and thought about my last legday. Had a 3 mile walk after 2 hrs of hard legs. Half way i was thinking " oh shit imma seize up"
Lmao 🤣🤣
Jeff is so ripped, he created a new way to say jacked.
*Jeffed*
LMAO
I seriously hope he sees this hahahahaha
HAHAHAHAHA Im getting jeffed this year
too good
@hugo M. so true! lol
Show us how to get sore Jeff... I want to get swol
Austin Moser same
Hugo Martinez i am broke
Tremontiislife haha, well hope you save up
Tremontiislife I'm broke to and I agree Tremonti is life... He is my favorite guitarist
+Austin Moser go check out Gregg valentino channel do his bicep workout also look into 5x5 workout
Jeff always comes through with the “little known” info and explains it in a way that makes complete sense. I trust his training advice 100%.
Thanks Jeff!
Jeff is like a gym dad, always advices in the point
Goddamn that arm is huge
Mr Sarcastic Yeah... He flexes then unflexes.. And I'm here thinking "but it still looks flexed o.o"
+Mr Sarcastic.... I don't know if I can believe you...
Eduardo Pena u mirin?
Eduardo Pena
U mirin bro?
I knew someone from elementary with the same name as you
I'm only 16 however I learn so much info from you. Thanks for the hard work bro. 💪🏽
Nabil N bro? he's like your dad son
Jason Smith "Thanks for the hard work dad"
Nabil N I wish I know all this that young
Jason Smith lmao true 😂
Nabil N yeah gotta love jeff
This dudes arm looks like a character from JoJo
ora?
Muda....?
ROAD ROLLER
@@simpleman5956 wryyyyy?
@@carloss23091999 Suta purachima?
Dude, I stumbled onto your channel looking for motivation in losing the pounds I've picked up the last 10 years and how to get stronger and feel better while doing all that. I highly love your videos.
Upvoted before even watching, you're the man bro. God bless you.
this looks like the food critic from Ratatouille, just with gainss
Alejandro Jacobo be nice😂
Ha ha ha ha!
Alejandro Jacobo lol
Yoo😅😅😭😭
"hell is my sleeve doing up here?"
Your shirt is trying to run away from you Jeff! 😂
🤣🤣
Man I got everything together, effort, food, sleep. Now Imma just slap on this tension both ways in the rep and I'm gonna be jacked in no time!
3 months have passed did u get any changes?
3 months ago, I started weight training for the first time using a push/pull/legs split, no days off. I loved it, I felt great. I used to take a cold shower afterwards and leave the gym feeling like a champ. However, after like 1 month, my body just told me "No". I felt extremely sleepy throughout the day even though I would sleep 7-8 hours a night, sometimes more. I got these hunger cravings like never before and I just felt like a zombie at the gym. However, I would get my workout in even with all the pain.
I think that for beginners, it is essential to note that taking days off is important. Everyone is different genetically, but if your body tells you No, then listen. At first, I thought I was just being lazy/pussy. But that's not it at all. Point is, listen to your body.
Low testosterone bro
Absolutely. I remember my first week of training when I went back to the gym about six weeks ago after several years of doing nothing. Monday, fine. Tuesday, fine. Wednesday, every movable part of my body was sore and felt as though it were made of lead. I got the message: "You WILL take a rest day today -- OR ELSE!" So Sundays and Thursdays are both my rest days now.
If you just started you absolutely need to do like max 4 days x week and give your body 1 day of recovery, in this way you won't feel like a zombie at the gym
those hunger cravings is your body telling you it needs more nutrients for its muscle recovery. eat more and supplement.
ALSO Make sure your putting in enough protein, and carbs otherwise your body will just begin to break down, I can almost guarantee from what you said, you need to input more protein.
I love being sore the next day! 😄😄 I want another video with details Jeff, please!
Yo wth
Can i make you sore
Jp jp chill 😂
@@lostwrld3048 STFU simp.
@@asdfasdf3989 it was a joke bitch😂😂
I Always had this doubt in my mind ,I don't know if it's a myth
I rarely get muscle soreness does that mean those days are the only days I performed well?
Is it good to workout when your sore does that mean you will get extra muscles like the muscle fibres are already weakened and broken down so if I do workout for the same muscle group during sore will I get more muscles because those muscle fibres are weak so if I hit them again they will easily be broken down so will it get give more muscle ?
PS sorry for bad english 😅
"if you're not creating stress on the muscle, you're not going to create the stimulus for growth"
I Always had this doubt in my mind ,I don't know if it's a myth
I rarely get muscle soreness does that mean those days are the only days I performed well?
Is it good to workout when your sore does that mean you will get extra muscles like the muscle fibres are already weakened and broken down so if I do workout for the same muscle group during sore will I get more muscles because those muscle fibres are weak so if I hit them again they will easily be broken down so will it get give more muscle ?
PS sorry for bad english 😅
@@imperia6368 i have no idea about the second part. But to create soreness, what you should do is progressively overload everytime. Because if youre doing the same thing over and iver again your muscles wont see a difference and wont feel anything afterwards.
@@jonathan_8100 that doesn’t make sense though because if that were the case we’d all be lifting 600 pounds for a bicep workout. You don’t have to feel sore ALL the time...
I'm so grateful for this channel, can't tell you how much I've learned
Your face is so ripped, Jeff.
xD(no feense)
I love how Jeff gives it to you straight, no bs and still gives you scientific explanation in a short amount of time.
Part of the charm and appeal of this channel and the videos are the random cuts, yet at the same time long truly well done takes, and unexpected little things like the shoulder sleeve and others in other videos
Thank you Jeff for emphasizing that what we do outside the gym is important to gains. I know very few people who workout and get adequate sleep (more than 7 hours minimum). I started sleeping better several years ago and saw increase in gains. Sleep works. More trainers need to emphasize it like you do.
Muscle grows in the bed, not the gym.
hmmm "muscles grow in bed" so does my dick LMAO XDXDXD
I'm Waldo no you just sleep all day and you'll get all the gainz duh...
Yeah, those people that participated in a sleep experiment for one month straight, rose out of bed with Arnold Schwarzenegger bodies.
Nathan
Probably both
samuel's stuff you sure it don’t grow in other men’s ass
Weight training and general fitness has tough me more than most of my biology classes.
But biology barely covers the human health. Anatomy and physiology seems a better fit here
Touched*
Dude i gotta tell you how big of an inspiration you are for me, just keep it up man.
3:43 thanks for the information Jeff.
This is my first week on AthleanX and I never thought I could get sore from using dumbells for squats or deadlifts. Let me tell you, I'm sore as hell and still have to do strength training day 3 tomorrow. No only are my legs and flutes sore but shoulders and forearms too. Best workout routine going if you ask me! Thanks Jeff
I'm a relative newb, and I had been so perplexed as to why I was not getting sore, no matter how hard or long I lifted. I'd love a video of eccentric exercises.
Slow down the count as you return to the starting position while holding the tension on the muscle you are working on. Use heavier weight up to the point that you can't maintain the proper form. You'll be sore as shit.
wayne russell when the weight leaves the floor, it's concentric, putting the weight back down is eccentric, in most lifts.
wayne russell try to slow down how you push out or curl up and bring back reps.
going too fast is relying more on momentum.
wayne russell your not trying hard enough
do you feel a good mind muscle connection? When I started I didn't felt much too, but it was because I was just moving my arms and legs, I wasn't targeting and applying stress to the muscle
100% the only fitness channel I can trust completely. This guy Jeff knows his stuff.
Jeff's 2 cents is really in a different currency standard! For me it a thousand bucks! Thanks, Jeff!
I watched one of your videos for the first time only 2 days ago and I was immidiately hooked! You're a true pro.
My name jeff
darkbluemt 😂😂😂😂😂
Dennis Maron hahah please surprise us jeff and do it
Better than Geoff
But it's not Jeff Cavellier Athlean-X.com
🤣🤣🤣
i have never seen a more chill dude like him
Best 6min explanation on muscle
Growth on CZcams!
I just started lifting this week after a four month break. I ate and drunk all kindz of garbage on christmas because I knew it was some kind of farewell to that lifestyle. I trained monday, tuesday and wednesday, really low weights but hitting the whole body.Today is friday and I move like an eighty years old and the soreness is real lmao I can barely put my jacket on, literally haha but I am so happy, injuries free and my body is already asking for more.
I came to see what Master Jedi Jeff is up to and the very first video on his channel is about soreness. God, how much I like this guy! How much I have learnt from him FOR FREE! We are so so lucky that one day he decided to start a youtube channel. He is my fitness guru and my inspiration, a true role model.
And look at those biceps wtf, if they keep growing one day they may go to college and start their own fitness company!
A big thank you to the whole Athlean Community, yes we can!
Real nice positive vibes
If Jeff does all these "Sore In 6 Minutes" videos then that means the soreness must be a good sign 😂😂😆
This channel is awesome. No BS, lots of facts and I trust this guy.
Jeff is the best. I watch every video and follow his advice religiously. I know there is no BS. Thanks man. 👍👍👍👍👍
Some kind of weird red cloth on Jeff...
Thanks for this Jeff. You have really opened my eye about my effort in the gym and at home. I notice if I take some time off I’ll be sore but eventually not get sore from workout. I’d say this is from cheating myself in the weight room and with my diet.
After gaining some great results with free videos on CZcams. I could not in all good conscience forgo purchasing Jeff’s course, if for no better reason than just sending him some money. At age 55, after 30 years of of high-performance training, and bodybuilding to support my athletic lifestyle, I have never met anyone as knowledgeable, straightforward, and right on the mark! I agree that this is the only channel that you can trust 100%. Go Jeff!
WOW iv been working out for years i didnt know about the eccentric thing, this is going to change my life im so excited!
can you make a full leg workout
please
Yusef Alimam he says both leg work like back or front squats and then that one legged squat in his recent video
Yusef squats help me alot I do 330 3 sets of 5
in shorts
thx
“Hell is my sleeve doin up here” 💀😂
Don’t be shy roll it back up 👁👄👁
I Always had this doubt in my mind ,I don't know if it's a myth
I rarely get muscle soreness does that mean those days are the only days I performed well?
Is it good to workout when your sore does that mean you will get extra muscles like the muscle fibres are already weakened and broken down so if I do workout for the same muscle group during sore will I get more muscles because those muscle fibres are weak so if I hit them again they will easily be broken down so will it get give more muscle ?
PS sorry for bad english 😅
@@imperia6368 I wonder that too🤔 but then sometimes I think it’s cuz I’ve worked a muscle in a different way, haven’t worked a muscle in a long time, or worked a new muscle.
@@youngchang3550 yes ,it happens ,like if you don't train a muscle for a long time and then u do it ,it takes you directly to muscle soreness
YESSSS!!! A program that initiates soreness would be appreciated. Thanks.
Finally someone who explains it, so I can understand. Thank you
Thanks Coach! This information was right on for me. Much appreciated.
Thanks to Jeff I actually go to the gym and TRY to push for growth! before I used to just do my workout and leave but boy does it make a difference
He always droops the knowledge on us. His advice for the gym can be applied to everything in life. Like " Stress stimulates growth"! I'm gonna carry that with my for now on. That should be on a t shirt .
eating right is my main issue, love your videos jeff, you help out tremendously
Thanks man, you made me feel good about feeling sore.
I actually like the soreness I get from working out, usually more sore the 2nd day after working out hard.
Real talk. I expect the soreness immediately the next day but it just lingers and kicks in the 2nd day after training hard 😂💪🏾
@@chubbz2562
Same here. If I’m not sore, I feel like I wasted my time. I Could be wrong.
@@MrWhitelightning73 facts I like to know my muscle were worked.
Very good advice! Thank God i found your channel. I felt sore this week as I didn't train for a week. I'm a new sub. Thanks! 😊💪
after doing some of your workouts tutorial, im glad youtube recommended this to me
I’ve just started working out for the first time in 10 years. I’m 30 . I’ve never been more sore in my life than the first few weeks of squatting. Oof. Now I’m chasing the soreness.
Yes Jeff please do the sore routine that would be very nice
I’m new to your channel and I’m loving the content
Oh Jeff your workouts get me sore, but i'm in the best shape of my life and everyone stares at the gym at the woman with the biggest biceps thanks to you! 💪
jeff... you have a shirt on... wtf?
Morty Sanchez As long as it's Athlean X it's fine.
Of course normally I have a shirt on, unless in bed
Wierd huh, he event takes off his shirt just to do calf raises
Lol
Abs soreness is worst i cant even cough without pain 😢
Absolutely, I owe credit to you giving us this info.
This the only channel I trust about working out
Rewinding to the arm shot. Fuckin ripped i wanna be just like you man. Thanks for the inspiration and knowledge.
bobby c same
you should not worship another man's muscle
instead you should build your own muscle
Ikr!! Inspiring as hell, Im going to go look up an arm routine now
The crazy thing is we still do not know what actually gets sore. Is it the muscle, the fascia etc. Most have no nerve endings so the jury is still out.
This is one of the most important video you've made.
Honestly I haven't been so Sore in a long time until I just started your workout program!😊
the only time muscle soreness isn't good is when it's your rectum
(standard no homo disclaimer)
When you can't handle that shit coming out anymore
I have tendon issues where some days they are so bad I literally can't move my arms and something like opening a door becomes a challenge but I'm still fighting for a healthy body gotta keep it up
That's why creatine is great, it gives you muscle and rectum soreness
Your heart is a muscle, don't want that sore
When you've been shitting so hard that it starts cramping...
He really is telling the truth about making me sore as shit. I'm currently taking his Max Size program, on day 2 (btw there's only like 4 total exercises in a day in this program) and my first one was squats. I got worked to the point where after my 100th squat, I racked the weight and couldn't keep myself off the ground. I mistakenly did this after physio the yesterday and now I can barely move. I'm not excited to see how I feel in the morning. Love your program, Jeff!
doing 100 of ANYTHING is a dumb idea
Show us how to get sore. You are killing it brother!! I’ve lost 70lbs and am getting into cutting now. (Your) Videos are great for learning muscle health. Leon
I am learning a lot from YOU! THANK YOU!!! I can only wish I knew about this channel much earlier.
"The hell is my sleeve doing up here?!" - Jeff ... LUL
“I can’t walk you through your next 23 hours of your day”
Aw man... smh
Jeff your the best head and shoulders above the rest of the advice out there
Such a good way to explain. Thanks Jeff
Got his max size workout program and yeah... my muscles have never been this destroyed in my life haha it's awesome. Gotta love the pain!
Did it work? I’m thinking of buying it
Those who disliked, could you explain muscle soreness the way you think he should've...
let me hear.
I farted
I pooped
I conquered
I farted again.
I pooped again.
Probably your best video
A lot of respect for this individual.
“I promise you i’ll make you sore as shit.” lmao i couldn’t help but chuckle at that one. we love you jeff thanks for passing down all your fitness knowledge to us.
Hi Jeff, please make more videos like these about muscles soreness and recovery, thanks a lot 🙏🏾
This is why I subscribed. The info in this real 👌✊
This is helpful. I get sore as heck from my workouts. But I eat right so I recover pretty quickly. If you est the right foods you can train 7 days a weak and never overdo yourself.
3:06 Poor sleeve :(
I trained biceps hard for a month or 2 now, i decided to take 2 days off working out, after i measured my biceps they went from 14.5 inches to 15 inches with no pump.
This is probably the best six minutes of wisdom in all of bodybuilding talk.
Look forward to seeing the all around sore workout. Soreness=accomplishment in my eyes.