If someone's not sore AT ALL while watching this. You're not even training consistently enough. (Doesn't have to be pain. Soreness isn't pain every time.)
My personal trainer said on the first day “with me, you’ll never be sore, you will never sweat, but if you do what I tell you to do, you will start seeing a difference within 2 weeks”. I saw a bigger difference in 6 weeks with him than I did 2 years on my own... The thing I noticed that he made me do... eating protein every 2 hours, no exceptions... I’ve noticed personally if I don’t eat enough protein I get sore. If I eat a decent amount of whey protein and meat, even when I go super heavy and just wreck my muscles, I’m not sore... if I can’t eat enough protein, even if it’s 3 days after a heavy day on a muscle group, that muscle group will start to hurt. Protein is the lumber your body needs to repair and build muscle... if there isn’t enough lumber to repair all the damage, your body will be sore because the muscle damage isn’t getting repaired. That is what I’ve noticed personally. I’ve tested this for my body in the gym as well as hiking/rucking. When I completely wreck myself doing a 16 or 20 mile mountain ruck with a 30 or 40lb pack. I am SSSOOORRREEE! Lol. But if I eat a ton of whey protein in the days after, the soreness is minimal and I’m back to normal within a day or two... without the whey protein I’ve found I’m sore for over 7 days... I strongly feel most people just do not take in enough protein through the day to support muscle growth when working out... and that is where the soreness comes from. A few other people I’ve mentioned this too have tried it and have noticed similar results to mine... granted it’s not scientific at all. But it’s some “food for thought” (pun intended!)
I've found protein makes a big difference too. After a hard run and before doing weight training I'll eat a 100g can of tuna (about 25g of protein). While doing this I have never had long term soreness, and after sleeping I feel great and can train everyday.
I completely agree, if I feed my muscles enough I don’t feel sore, I’ve been rucking for 5/10 miles with 20kg and I’ve not been sore , just slight shoulder soreness from the weights on my shoulders but been doing it for nearly year and I’m fine. Protein makes a big difference, feeding my muscles reduces my soreness too. However just yesterday pure body weight exercises and a few weights moves and I’m stiff as a ruler today, which is strange. Also in the rucking stage I’ve managed to put muscle mass on and reduce a lot of fat, but hardly sore.
@@ahmadahmad3082 yeah I do them once a week but focus my whole session on legs. I am thinking of splitting my leg workout up throughout the week adding on to other muscle group sessions
What works best for me is splitting it up. I remember there were periods of 4-5 DAYS after my workout where just walking was a pain. Let alone having to kneel down and foil a palette because I am working at a warehouse. I'm doing modified version of a push/pull regime. On pull day, I work only my hamstrings. I do 4 sets and keep it in 10-12 rep range. Push day for shoulders I pair it up with my quads. I go really heavy on either leg press or squats 6-8 reps for 2 sets and 2 sets for my inner thigh to get them well rounded - high reps for that one since it doesn't need strength anatomically 15 - 20 reps. And then I do 4 sets of leg extensions on chest day 10-12 rep range to give the legs a different kind of stimulus. It might seem like it's too little work for the legs, but believe me, it isn't and my squat is increasing and legs are getting bigger without soreness. Only my hamstrings ever get sore.
If you want to have muscle growth, you have to activate every of your thousands of muscle fibers several time. The only way is to work the muscles as long until you feel that burn. I do a full body workout every day and I feel that short burn. But I don't have any long lasting soreness. The soreness I feel only when I start a new exercis which stimulates unused muscles.
Being sore from working out is a wonderful sensation that lets me know that I had done better than the last time, therefore I am on the right path and the food I will eat will fulfill and recover and then grow and enhance these muscles.
Dry fasting cures everything!!! Start with 24-48 hour dry fast then break it with coconut water and cucumber take pictures and watch loose skin start to tighten up work up to a 72 hour dry fast for optimal results
Thomas, I am so grateful for everything you are doing for us! I adore this channel! You and Dr Eric Berg are the best! Thank you so much, so many useful information! ❤️❤️❤️❤️❤️ Please give some advice for skinny fat girls.
I think this is one of the most important videos you've made. The point is simple -- stimulate enough to induce change but not so much that it impairs you for a long amount of time. It's better to do some every day vs just an enormous bout.. the end result will be the same and/or even better since you've been able to train more frequently and consistently as well as at a more manageable amount. Thanks a lot for this man. Great work.
For maximum gains focus on total volume lifted for the week. DOMS is most likely connective tissue damage. Spread the weight volume out more during the week and you will reduce your connective tissue damage, reduce doms, and have the same if not more gains!
Perfect timing. I’ve recently stepped back from needing to constantly push to the edge every workout. Also going more full body. My gains are up as is my enjoyment!
Tom you must be psychis or something man.. i watched this vid. Cause i watch most of your vids as they are very informative... I didnt expect you to answer the question lingering in my mind of whether i should continue full body workouts or start breaking them up.. Thank you.. youre great
I don't comment much on videos but after reading the comments section, I'm very disappointed to see some people think they know it all and yet they still have the same problems dealing with them. The information is there. It's up to you to put it in practical terms to see if it works or not. Take the best information and apply it instead of bitching bout what you THINK you know. Trial and error. Thats how you progress in getting what you want.
It’s crazy how timely this video is. I just started researching this topic today Bc I’ve started a regular workout routine and I’m not feeling sore after week 2
Thank you so much for your vidoes. I absolutely love them and the entire sciencetalk behind it! I'm just curious about: what to do with sore muscles once you've got them.. especially in the beginning of one's weightlifting journey 😶 Like: can you train with sore mussles? What is to much soreness? What can you do to recover better? Is walking or swimming going to help the muscles? 🤗🙌 if you havent got a video about this already, I would really much like one!
Very insightful information. I always had the thought of focusing on just one muscle group because one of my friend advised me doing so. But I always believed in an overall exercise for building strength and gaining body. Now seems like I got my answer and I know what to do. Thank you Thomas, I love your channel.
Perfect timely good sir. I start a weight training routine with bands recently & was a bit confused. I’m seeing the results but have almost no soreness. I thought maybe I wasn’t working out hard enough but couldn’t deny the results I was seeing.
personal trainers like to do too much versus slowly adding up, i gave up once and spent three weeks to recover, another time i couldn’t sit for a week and lost so much productivity and quality of life… now i learned not to let them push me around lol
Avoiding DOMS has been one of my ultimate goals for several years. That's what athletes do, we should focus on maintaining a full functioning body throughout the week. They say full body training is just for the beginners, but I've trained since my early teens and tried all types of routines and splits, still my body responds best to full body training. I train my entire body almost everyday, yeah I can't lift heavy everyday but if I did 30 sets for my chest in a single session, I couldn't lift heavy past 7-8 sets anyway. Still, I'd get so sore the entire week that I'd miss my back day, or at least couldn't go as heavy because any time you use your shoulder joint for back exercises you will feel some shoulder and chest activation which will remind you of the pain. If you ever tore your pecs, you know you can't do pullups until it heals, that's because a true shoulder adduction that occurs during pullups (unlike transverse adduction and flexion in flies) works both pecs and lats, just as shoulder extension (as in pullovers) works the both. Same goes for hips and abs: You can't do pullups as effectively if they are sore. You can't take advantage of heavy compounds like squats and deadlifts, let alone explosive movements like power clean unless your entire body is fresh and painless. The body functions and grows as a unit, not in isolation. There are a lot of athletic components you can and should train, be it power, strength, endurance, etc. Then you need to take care of flexibility, mobility and stability. If you do full body workouts everyday with a well-designed program, you can train a different component each day without other athletic skills getting impaired. That way you have your entire body in check, you are aware of the state of your CNS, your joints, your motivation levels throughout the entire week. Keeping your muscles "confused," smashing them until they can't function for the entire week, and waiting until they become unaccustomed to lifting again are all myths we owe fitness magazines and broscience.
Great comment, couldn't agree more. The misinformation that heavy DOMS is a sign of progress is IMO the reason so many people quit the gym. 3-6 hours of activity per week over a year is far more productive than a motivated 10 hours per week for January and February.
Hi, Thomas. Big follower of your work. Very grateful for all the info you've given me these whole time. Video idea: Soccer player. Torn LCA on dec'18. Had surgery. Great recovery with absolutely no drugs (no pain killers; no ibupro., not even a paracetamol in 2 years). Very low inflamation response, probably due to very healthy keto diet and IF. The things is this... 8 months after surgery I was coming back after lots of kine therapy and ripped 5 cms of my femoral biceps with some tendon retraction (same leg). Back to kine and a medically supervized soccer reintegration plan. Recovered from that and I was given the permission to start practicing soccer again very gently. Made a bad movement and my knee lost all stability. Tor part of my restored LCA again 3weeks ago and other parts of the knee. I always felt very good about pain, inflamation and recovery in general, so I felt keto and IF were really good for me and my knee in that sense... But... Could it be possible that healthy keto and IF could make me weaker in the knee recovery, my muscle strength or something like that? I seriously doubt it, but Ivve always been injury free and since I changed to keto/IF 2 years ago, I've been having these big injuries that have installed some doubt in my mind about the effects on my structure. Please help..! 😔 What does that scientific data says about all these? Am I just unlucky or could the diet change may have affected me negatively?
Muscle soreness from workouts isn't usually painfully sore, yep it's sore and aches but weirdly nice to massage out, unlike painful soreness that is ...well painful.😂
I almost never feel sore when I work out my shoulders and back (I feel weakness/tiredness though). Yet when it comes to my next workout, I'm stronger and can lift more or do more reps anyway. This video was great confirmation that no soreness is a-ok!
Video idea... How to know if you're working out too much OR not enough. I used to workout everyday, HIIT @ OTF for 1 hour. Now I only go every other day. I really don't know if I'm slacking off or doing the right thing.
This is another case of a great video perfect timing for me. I jumped back into the gym this week after a 5-6 month break ( still kept it keto though ). I once again found myself working out my various muscles across each day, when I found myself feeling it more in other muscles, eg when working my back I hardly feel it. I know this could be in part a form issue etc but its nice to hear that even though I may not feel it in my back I am actually still working and growing it. So yay for this video!!
There is an important message here...I think it may be more applicable to older folks-(like myself)--to stay moving and not stray too far from a comfortable range in order to accumulate more...activity-motion during the week.
I didn't know there was connective tissue in between the muscle fibers themselves and that damage to these fibers was strongly correlated with soreness. Very interesting video as a whole Thomas. Thanks. Have a nice weekend.
Great info as always, I completely agree, I don’t think you have demolish your muscles, because then your out for a a day or two which in essence makes you loose out on the training days that you could be doing. Plus when your fresh each day for your workout you have 100% strength to do another great day of workout. Recovery should only be necessary if you have not had enough sleep or not had sufficient nutrition to feed your body to perform 100%.
I haven't hit the gym in 3 months due to covid19 My opinion is that doms is triggered by infrequent exercise or stimulation of those muscles. I'm on day 3 and I cant even walk or move my body. When I worked out consistently this wasn't an issue. If you're getting doms you're probably not targeting those muscles properly or have taken a hiatus from exercise.
Very interesting information. Thank you again Mr. DeLauer! I appreciate the information you share. Now I don't feel so bad because my upper body isn't nearly as sore as I thought it should have been after my workout yesterday. My legs, however, are another story after today's workout...
VIDEO IDEA: Hi Thomas. Love the channel and the content. I've been in your KetoX program for nearly 3 months and have enjoyed great success with it. One of the main reasons I went keto is to help with my triathlon / endurance goals but since going keto I’ve been struggling with 2 things. 1) How to fuel for training sessions and 2) How to fuel in races, whilst maintaining the benefits of being fully fat adapted but also fuelling optimally for long distance events. It would be great to understand how to best fuel for longer training sessions and races, if there is a difference. best db
Please Thomas answer this question , does having muscle soreness means that the muscle did not recover and i cant workout and i should wait untill i have 0 % soreness or waiting for 1 or 2 days is enough even if we still have some muscle soreness ? thank you in advance .
Personally I would wait until it's atleast tolerable. Then you begin stretching it and use bodyweight to get the blood flowing in there again. Aka warm up greatly. Lightly from all angles.
@@jamespatrick6146 Thank you , this is what i do usually but i still dont know if it still beneficial to the growth of the muscle or not , i bet they did a study on that !
@@Ayrad160 if you're training naturally. I would study for the facts for real answers. But honestly its all about your personal genetics. Keep training hard. Go food shopping once or twice a week and buy lots of quality foods to build your body.
@@jamespatrick6146 Yes i am training naturally , actually i do it for my mood but i like to be stronger too and i have some good genetics but this question still bother me , again thank you for the advice and if you find something hit me up ( i will appreciate it ) .
MAN, Thomas that why i love your videos, This is soo Darn interestinggggg, I HAve always trained like the demolishing muscle-group, and thought its better but this got me thinking, imma read the articles and Know more on this Matter!!
No mention of the sliding filament theory?! And the less sore you get from DOMS I've been learning/noticing that the better your cardiovascular health, the less soreness is experienced. Good video though Thomas
After I switched to HIT I can barely walk after a leg day, and the strength and size gains are better than with classic split programs that I did before. I take muscle soreness as a good sign.
My question is about training and fasting. I train in a fasted state in the morning. When I started IF and then Keto, fasting was easy. My exercise was just walking. Now I've taken up running and strength training that will help with running. And fasting isn't anywhere near as easy as it used to be. When we train enough does fasting become a bad thing? Or just something we shouldn't do as much? Why is fasting so much harder now that I run? I know I still have fat stores for burning.
Had been going to the gym for 7 months straight up almost everyday and then got injured for straight up 2 months and after my first work out in a long time LITERALLY only the muscle groups I’ve trained HURT LIKE A BITCH but I love it
I tend to agree with Thomas when he says it's good to work out your muscles and make them stronger, but not to the point that you hurt so much that you can't do cardio. Running does amazing things for my mental health and it does not have much to do with how I look, although I do get leaner and it's nice to see some muscle tone. I don't have any compulsion to lift barbells or swing heavy kettlebells around until I can hardly move. Sad that so many people feel like they have to do that.
Melanie no matter what I do in life I always give it 100% this is why I am a millionaire and a success in life I either go all the way or I don`t start at all , my wife is a millionaire and a success in life because she has the same mind set you on the other hand sound like a person that likes to criticize people who push and test themselves you sound like a very sad person and a weak soul who will never get anywhere in life because you have a pathetic attitude towards life , you are the one who is sad !!!
Love the videos Tom. I took a look at the link for the second study and noticed that there is no mention of soreness there. But you did mention that the study was published elsewhere. Was that where they mentioned the perceived muscle soreness?
I’ve been doing at least 3 rounds of the Wim Hof method before I start my workout and after my workouts to cool down. Then I’ll stretch and take a cold shower for 3 whole minutes to definitely push the blood back into my muscles and relieve soreness.
Thanks, Thomas. Great video, research and information. I do "prison" style workouts - a few times a day (every day) - in low volumes throughout the day. Helps with boosting energy levels throughout the day, less soreness overall, and I find it yields much better results (also keeps me consistent :) )
That cap and I can prove it, I had a friend he was going to the gym but he never worked hard a year later he still struggling on the same weight. But the other guy that worked hard every day for that whole year had a tremendous impact and progress. I know this for sure it’s anything you do if you don’t work hard your not going to see the difference
I am 63, and my body is really sore. I can't do anything today. HIIT and weights makes me sore. I better concentrate on my recovery time. I hate the days I do nothing.
I’ve been doing crossbody hammer curls every day now for about a month. I literally had soreness the first day. I kept doing the curls everyday and the soreness went away and now I just get a hella pump. I use 40 lb dumbbells and do 3 sets of 20 reps alternating arms. I can now do this every day and not get sore just pumped.
So, if you wanted to shift from a "chest" day where you do 3 sets at a heavy weight to failure, how would you change your routine to do a full body workout everyday? 1 set at a high weight to failure, 3 sets at a lower weight, 3 sets of the heavy weight, but stop before failure?
Because it gets to you a day or two after the workout on that muscle group....at least me it does. Leg day for me is nothing...it's the 2 - 4 days after.
I think it's also important to consider the psychological effects of isolated vs full body over time. The isolated experience and pain from DOMS is wicked. I find it hard to look forward to such an experience in the knowledge that tomorrow is going to be a struggle. On the other hand with full body I can look forward to training most day's and genuinely look forward to the experience. No big result difference over time and people are imo far more likely to stick with less painful methods over time. It's human nature. Might be different for people with enhanced recovery methods who compete but natural humans I think will be better off with full body long term.
I workout late at night outside so basically, the next day I'll be fine but I'll gradually get sore throughout the day. Right now, I'm barely able to fully extend my arms
I find that the more sore I am, the more water I retain. I think it's inflammation, since that forces water retention. I used to be disappointed that I'd weigh more after a hard workout, but not anymore.
I wonder if the difference was when isolating individual muscle groups per day eliminated important compound lifts. I mean if they were doing flyes instead of bench, lateral raises rather than shoulder press. etc. Not doing compound lifts will reduce testosterone considerably.
The fact that everyone reading this comment is sore as fuck after going to the gym for the first time in forever working out like a maniac is hilarious
I just wanna add, if i do full body workouts, low volume, i just get everyday fake pump, i see that im bigger, but if i dont workout for 2,3 days, those gains dissapear...
