The myth busted: Being sore after a workout helps muscle growth

Have you ever completed a workout, felt no soreness, and thought you needed to spend more time in the gym doing more exercises, reps, and sets until you felt the burn the next day? It’s time to let go of that mindset.

Recent research reaffirms that soreness is not a reliable indicator of muscle growth. The study compared “advanced” training techniques—such as drop sets and pre-exhausting a muscle—with traditional straight sets, where you do a set, rest, and repeat. The researchers ensured that each group lifted the same total volume. Although the drop sets included more reps with lighter weights, the total work completed (reps x sets x weight) was equivalent across all groups.

Interestingly, participants using the most challenging and exhausting techniques showed no significant changes in strength or muscle growth. However, those performing drop sets experienced more overall fatigue and soreness.

The takeaway? There are multiple effective ways to build muscle and strength, and advanced techniques can be beneficial if properly programmed. Increasing reps might lead to more soreness, but this doesn't necessarily equate to greater muscle growth. It's essential to be cautious of “junk reps” that increase fatigue, delay recovery, and potentially hinder your next workout.

A well-designed program should push you near failure, allow adequate recovery time (both between sets and workouts), select appropriate exercises, and promote continuous improvement without merely causing exhaustion.

Program design involves many nuances, and the optimal number of reps and sets varies for each individual. Factors such as exercise selection, training experience, reps, sets, rest periods, and load all play a role. However, research suggests that performing around 6 to 8 hard sets per muscle per workout is sufficient to maximize growth. Adjustments can be made based on workout design and frequency.