The Truth About Muscle Growth đŸ’ȘđŸŒ – SHAF Coaching Newsletter

ByJanika

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Happy Humpday – If you’ve ever trained hard in the gym, you’ve probably heard all sorts of claims about how muscle growth actually happens. Maybe you’ve been told that the burn is everything, that soreness equals progress, or that you need to completely destroy your muscles to make them grow. But what does science actually say?

Today, we’re breaking down the three key drivers of muscle hypertrophy: mechanical tension, metabolic stress, and muscle damage. Let’s bust some myths along the way!

Myth #1: You Need to Feel Sore to Grow

We’ve all had those days where we wake up barely able to move after an intense workout. And while soreness (DOMS – delayed onset muscle soreness) can be a sign of muscle damage, it’s not a direct indicator of muscle growth.

Research shows that muscle damage is a byproduct of training, not the primary driver of hypertrophy. While some muscle damage occurs when we lift, excessive damage can actually hinder recovery and performance. Instead of chasing soreness, focus on progressive overload – gradually increasing the weight, reps, or intensity over time.

Myth #2: The Burn = More Gains

You know that intense burning sensation during high-rep sets? That’s metabolic stress in action. It’s caused by the buildup of lactate and other metabolites, and while it plays a role in hypertrophy, it’s not the most important factor.

Studies show that metabolic stress contributes to muscle growth, but only when combined with sufficient mechanical tension – the force your muscles experience when lifting heavy loads. If you’re doing endless light-weight reps just for the burn, you might be missing out on maximizing muscle growth.

Mechanical Tension

If there’s one thing that’s non-negotiable for muscle hypertrophy, it’s mechanical tension. This happens when you lift challenging weights with proper form and a full range of motion.

Why is it so effective? Tension stimulates muscle fibers to adapt and grow. The key is to train close to failure (without compromising form) in a variety of rep ranges, typically between 5-30 reps per set – depending on your specific goals. Compound movements like squats, deadlifts, and presses are especially effective for generating high mechanical tension.

So, What’s the Takeaway?

  1. Chasing soreness isn’t necessary – train hard, but don’t overdo it.
  2. Metabolic stress is helpful but not the main driver – don’t rely on “the burn” alone.
  3. Mechanical tension is king – focus on lifting progressively heavier weights with good form.

At the end of the day, hypertrophy isn’t about feeling wrecked after every session. It’s about consistent, intelligent training that stimulates your muscles while allowing proper recovery.

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Happy Lift,

Janika

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