Body Building Reviews

Why Would Training Sore Muscles Be Good For You?

This is where you get contentious. You may choose to disagree or agree with it. If you have never trained any muscle in your body for two days consecutively or have trained them while they were quite sore, you are in for a shock to know how it can act as an active stimulus to your body. There definitely are many debates against working out; for instance the sore muscles haven't recovered, working out would merely add up to the wear and tear etc.

But have you ever considered what stimulus would you give your body for greater growth? Given below are two scenarios.

First Scenario - When you train a muscle rigorously once, you get a good stimulus for growth. Your body instantly initiates transferring nutrients to the damaged areas and gradually rebuilds them. When a muscle eventually recovers and is not sore anymore, you repeat the muscle training and resume the same process. By far, this is said to be a standard way of training and denotes that training a muscle twice in a week or even for 2 or 3 days between the normal workout sessions helps to gain the desired muscle.

Second Scenario - If you train a certain muscle more rigorously compared to the previous day you would never be able to initiate any recovery in the muscle and it will remain sore when you train it in the next workout.

Will the second scenario be a greater threat to the survival of the body compared to the first one? Will the body speed up its recovery process for trying and preparing for the next challenge (which is waiting in anticipation).

Stimulus Response System

According to many trainers there are chances of this happening. How our body responds to training is based on a simple 'stimulus response' system. However our body has the ability of transferring resources to places that need them the most.

When we eat, our body reflexively transfers more blood to the digestive system. Our brain doesn't have to send nerve signals to initiate this action. When we feel hot, our body generates perspiration. The same principle applies to muscular training. For instance, when one trains the biceps, for basic recovery the body sends nutrients and blood to the only to the biceps and not the calves if they haven't been employed in the work out.

Intense Training and Recovery

When we train the biceps rigorously for 2 days consecutively, the body treats this as an imminent threat to the biceps and would intensify recovery and protection of the biceps from any damage. However, if the biceps are still sore, it would be advisable to protect your biceps in particular as this could turn out to be a bigger threat.

Another advantage to training sore muscle even if you are not training it rigorously, is that it would still be transferring blood and nutrients to the sore muscle. Thus, helping it to recover faster compared to what you had trained it initially. Now, even if you are not ready for a rigorous workout for sore muscles, giving then light or moderate work out would still play a vital part in its recovery.

This was when you trained the muscles for 2 days consecutively. What if you are planning to train it after few days and it is still sore? Akin to the 2 day workout, the same concepts apply to the body and the same would pose as a greater threat and accelerate faster recovery.

The only times you shouldn't be training during muscles sores, is when they make you apply an improper form of exercise of even worse, make the work out too painful for you to bear. For example, if you have done dead-lifts for the very first time and have a very hard time sitting down the next day, you should wait before doing dead-lifts for sometime as this might change your form because of the pain leading to more injury.

An example of exercising during muscle soreness:

A trainer indulged in total body workouts 2 times in a day for 6 days every week, gradually increasing the workload each week. He incorporated partial training, low reps, high reps, and negative training. Like you might have guessed, soon he was sore for an entire week! But, he still went ahead with the regime and trained through the muscle sores. Soon, within 3 weeks of the regime, he slowed down a little. He still carried out 12 training sessions every week, but split the share of body workouts into two parts. He trained one part in the morning and the second half during his evening workout, therefore, carrying out total body training everyday.

During the back-off phase, he realized that the recovery process was excellent and any kind of exercises he carried out eventually did not make him sore, but increased his strength and muscle mass. He eventually crossed over from 207lbs to 227lbs, from a 290lbs bench press for a single rep, to a 340lbs press in a six weeks time. If you follow the same regime you can see for yourself what you can acquire by training your muscles when they are sore.


It has been proven that if you follow particular exercising steps that involve a lot of concentration on the muscle contractions, the muscle will not be sore when the exercise is being repeated with the same intense level.

Thus, the best way to get rid of the muscle soreness is to continue repeating the exercise pattern at the sore muscle area at moderate intensity. You will experience some pain in the beginning but do not let it stops you from reaching your goal. Continue your exercise regime! Soon, you will easily handle other exercise of varied intensities, turning you into a healthy and able-bodied athlete. Besides, somebody rightly said no pain, no gain.

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