More Muscle Damage = More Muscle Growth?

Related Posts

  • Top 5 fitness myths fitness science muscles diet exercise5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can Insulin help you build muscle?

    “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use Read more…

  • How to prevent injury

    You’ve probably heard that training too much can get you injured. You’ve probably also heard that training too little makes you weaker and more likely to get injured. This is the injury paradox. Training can Read more…

  • How to track progress

    A good workout program motivates you to get back to the gym for your next workout. For many people, the making PROGRESS gives a rewarding feeling which makes us want to keep training. (1) That’s Read more…

The idea that you build muscle by “breaking it down” and then “building it up” during recovery may be a flawed one. Studies measuring muscle damage (Z-lines, strength after a workout, muscle soreness) show no relation to muscle gains. Adjusted markers of muscle growth (MPS) are the same regardless of muscle damage.

What IS noted is that muscle damage and muscle soreness is highest when you start a new workout routine, but decreases a lot after around 3 weeks of training. It is during these 3 weeks that you risk training “sub-optimally”. At the same time switching things up (periodization) has been shown to improve gains.

So do switch things up every 12 weeks or so, but start easy to give your body time to adapt.


MASS, a magazine with the latest fitness science and how to use it. Get it HERE to support EBT and to stay updated! (DOI: 10.1113/JP272472)

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions