So what is muscle soreness exactly? What most people experience after training sessions that induce soreness is what is called DOMS (Delayed Onset Muscle Soreness), which occurs around 24-48 hours after a workout. DOMS usually happens after a workout in which the muscles are shocked, or in when the trainee is subjected to protocols/exercises he or she is not used to. Microscopic muscle damage occurs, as well as the infiltration of immune cells. Additionally, the secretion of myokines sensitizes the nerves that run through the cells. Consequently, the combination of all of these things contribute to those aches and pains we call DOMS.
DOMS has been proven to be the least effective gauge to determine the efficacy of a workout. If you have been training for years, DOMS subsides significantly. However, there IS a connection between muscle soreness and growth, but soreness is not a requirement for progress. Growth can occur whether or not the muscles experience micro-trauma and/or whether or not DOMS is induced.
So if you are having intense and grueling training sessions and notice you are not getting sore, don't panic just yet. Pay attention to the mirror and progression of the weights and reps you are using. Those things are sure-fire ways to track growth and progression.
I am now back more fresh and vibrant than ever after that Intensive Cruise (Deload) of two weeks. I've only had two workouts on this new Fortitude blast, but the strength levels are already skyrocketing, and my appetite is still insane, so I know good things are to come. I recently beefed up my caloric intake on training days too 330 grams of Protein, 400 carbs, and 75 grams of fat. Non-training days are around 330 grams of protein, 150 Carbs, and 160 grams of fats. Let's ride that gain train!