Why can't you grow muscles in calisthenics

Only sore muscles lead to muscle building - truth or myth?

You have probably already asked yourself whether sore muscles are necessary for effective muscle building or whether the training without subsequent sore muscles really did anything?


Our experts explain how sore muscles develop and whether effective muscle building also works without sore muscles.

The myth of hyperacidity

Previous scientific evidence suggests that sore muscles are caused by the by-product of anaerobic energy supply, called lactate. It is true that when the muscles are strained, more lactic acid is produced as a metabolic by-product. However, the acidification of the muscle is due to an increased accumulation of lactate not the cause of sore muscles.

Lactate only has a half-life of 20 minutes. Muscle soreness does not develop until 12-48 hours after exercise. Therefore, based on current knowledge, it is unlikely that muscle soreness is caused by acidosis.

However, too much lactate in the muscles hinders the smooth running of muscle work, as the falling pH value in the muscles inhibits enzymes that are responsible for muscle contraction. The result is a reduced performance, which manifests itself in the weakness of the muscles.

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How sore muscles develop

When the muscles work hard, fine tears develop in the smallest muscle fibers, which, depending on their size, can expand into sore muscles. In some areas there is even talk of an inflammatory reaction of the muscle.

The cause of the pain in the muscle is not fully understood. However, we know which influences favor the development of sore muscles:

  • unusual movements
  • intense loads
  • negative (eccentric) muscle movement
  • jerky reversal of movement
  • Deficiency in minerals and vitamins

Muscle soreness is felt, for example, by those who perform an intensive execution of unfamiliar movements, as is often the case in new training plans or unfamiliar exercises.

Uncontrolled movement sequences and sudden changes in the direction of movement within an exercise can also lead to painful muscles.

The susceptibility to sore muscles is directly related to the respective performance level. In the beginning, training beginners tend to deal with sore muscles due to the unusual strain. This The problem subsides more and more with the adaptation of the body to the movement patterns and muscle building. The muscles become stronger and the regeneration times are shortened.

To Avoiding sore muscles Our experts advise you to keep the warm-up phase and to carry out movement sequences in a conscious and focused manner. Saunas, regular massages and adequate supplies can also be used magnesiumand Daily Vitamins Prevent muscle soreness.

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Does muscle building work effectively without sore muscles?

The answer is yes! Even intense exercise that does not cause sore muscles can provide sufficient stimulus for your muscle growth. So sore muscles have no meaning as to whether the signal for “muscle building” was triggered or not.

However, there is no real method of determining whether a stress was strong enough to stimulate growth. Sore muscles are a very good indication of this. The degree of pain of the sore muscles also gives an idea of ​​how strong or weak the strain on the muscle was.

Muscle building training with sore muscles

It's okay to feel sore muscles after exercising. Going into a workout with a little sore muscles is not a problem. However, the sore muscles should have completely subsided when you are about to do intensive training.

Are you wondering whether your sore muscles are still too sore for the next workout? Imagine a pain scale from 1-10, where 10 stands for excruciating muscle soreness and 1 for no sore muscles at all. Our recommendation is to start light training again at 4, or even better at 2 or 3.

"Without a doubt, the sore muscles are an indication of new muscle growth stimuli during training, but this does not have to be related to effective muscle building."

Marco, fitness and nutrition expert at foodspring

Muscle soreness is therefore only a means to an end. Diet as well as training with progressive weight gain are that most important success factors for muscle building. The positive energy balance gives the body the necessary basis to build up new substance in the form of muscles.

By increasing the weight, you create the tiniest tears in the muscles, which the body repairs and reinforces with new muscles at this point. Accordingly, the following factors are mainly responsible for effective muscle building:

  • progressive weight gain in training
  • positive total energy balance (daily calorie surplus)

What experiences have you had with sore muscles and muscle building? What are your miracle cures and which exercises do you most often get sore muscles? We would be happy to receive your comments.

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