< strong>ButtocksTraining: After training, the buttocks will not be sore, and the results will be firmer

Tight and upturned buttocks that everyone will love! Many girls want to make their butts bigger when they go to the gym! Many boys can’t resist having a raised butt!

However, many people have a misunderstanding when performing butt training. If the butt muscles do not feel sore after training, they feel that the training that day was in vain.

Does delayed onset muscle soreness (DOMS) represent a training effect?

In fact, it’s not just the buttocks

Friends who have exercise habits, especially those who are engaged in bodybuilding, often have a perverted obsession with muscle soreness the day after training. : If I am not sore after exercising, I always feel like something is wrong, as if all my efforts in the gym were in vain. If the pain is severe, you will feel comfortable in your heart,

However, there are many causes of DOMS, such as:

1. It has been a long time since you trained your buttocks p>

2. The weight-bearing status has been improved, and the training intensity has been improved

3. Arrange unfamiliar movements into the menu

4. Or strengthen eccentric contractions Movements, etc., will cause soreness.

There is currently no definite answer to the exact cause of DOMS.

But it is mainly believed to be related to exercise-induced muscle damage (EIMD) and immunity. Reaction-related. Although EIMD is one of the signal sources of muscle hypertrophy, it is not the only nor the most important indicator of muscle hypertrophy.

The three key mechanisms of muscle hypertrophy are:

1. Mechanical tension

2. Metabolic stress

3. Muscle damage

In our discussion of delayed onset muscle soreness, we are most interested in the third point "muscle damage", because delayed onset muscle soreness There is a strong correlation with exercise-induced muscle damage

Simple explanation: Muscle damage is a factor that promotes muscle hypertrophy, but is not a necessary condition for it to occur

Muscle hypertrophy can occur through 1. Mechanical tension and 2. Metabolic stress rather than muscle damage.

Excessive muscle soreness may also be seriously counterproductive. Pain will reduce force production, which is detrimental to subsequent training.

So: You don't need to rely on muscle soreness after a training session as an accurate indicator of muscle mass.

Also , depending on genes, exercise patterns, living conditions, perception of pain, etc., the degree varies greatly among different individuals and under different conditions.

And some studies have shown that subjects report soreness (DOMS). ) is often not clearly related to the actual measured degree of EIMD.

For example: For subjects who only felt a little sore, blood tests for muscle enzymes showed significant muscle damage

But on the contrary, there were also subjects who were so sore that they exploded. The results measured by the subjects were only slightly higher than those without exercise.

Therefore, it is not accurate to use "whether you are sore" as an indicator of training effectiveness.