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Significance for training practice
The results presented here clearly show that muscle damage is not a prerequisite for muscle growth. If microtraumas are caused by strength training, repair processes do occur, but these do not lead to an increase in strength or muscle mass. Long-term muscle building is rather due to adaptations, which are mainly caused by mechanical stress on the muscles. Applied to training practice, these results show that from a scientific perspective damaging muscle tissue does not increase the training effect. Although training beginners in particular often suffer damage as a result of an effective training stimulus, the current study shows that that muscle injuries are not a prerequisite for muscle growth in experienced training. Exercisers who increase their training intensity over time according to the principle of progressive loading should develop less and less muscle damage.
Conclusion
Muscle soreness or training to the point of muscle failure
should by no means be misunderstood as a yardstick for successful training.
Rather, symptoms of muscle damage should be interpreted as a sign of overload
and lead to a discharge phase. Experience has shown that this will initially
meet with a lack of understanding among many ambitious strength athletes, since
in many minds, muscle soreness and muscle failure are seen as signs of
"effective training". In these cases, the trainer is asked to point
out the disadvantages of regular muscle injuries. At the same time, the
long-term performance-enhancing effect of optimal training stimuli and regeneration
should be illustrated.
Helping athletes optimize muscle mass
The BSA course in competitive sports body trainer qualifies
participants to look after performance-oriented athletes whose goals are to
optimize muscle mass and minimize the percentage of body fat. In this context,
they are able to create long-term, periodic training plans for
performance-oriented muscle building training, taking into account various
training methods, and to make a differentiated selection of exercises under
functional-anatomical aspects. They make specific dietary recommendations as
well as recommendations on sensible food supplements.
Literature:
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Erskine, R. M. (2016). Genetic variation and exercise-induced muscle damage:
implications for athletic performance, injury and aging. European Journal of
Applied Physiology , 116 (9), 1595-1625.
2. Damas, F., Libardi, C. A. & Ugrinowitsch, C. (2018).
The development of skeletal muscle hypertrophy through resistance training: the
role of muscle damage and muscle protein synthesis. European Journal of Applied
Physiology , 118 (3), 485-500.
3. Damas, F., Phillips, S. M., Libardi, C. A., Vechin, F.
C., Lixandrão, M. E., Jannig, P. R. et al. (2016). Resistance training-induced
changes in integrated myofibrillar protein synthesis are related to hypertrophy
only after attenuation of muscle damage. The Journal of Physiology , 594 (18),
5209-5222.
4. Flann, K. L., LaStayo, P. C., McClain, D. A., Hazel, M.
& Lindstedt, S. L. (2011). Muscle damage and muscle remodeling: no pain, no
gain? The Weekly of Experimental Biology , 214 (Pt 4), 674-679.
5. Grgic, J., Schoenfeld, B. J., Orazem, J. & Sabol, F.
(2021). Effects of resistance training performed to repetition failure or
non-failure on muscular strength and hypertrophy: A systematic review and
meta-analysis. Journal of Sport and Health Science .
6. Krzysztofik, M., Wilk, M., Wojdała, G. & Gołaś, A.
(2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced
Resistance Training Techniques and Methods. International Journal of
Environmental Research and Communal Health , 16 (24).
7. Peake, J. M., Neubauer, O., Della Gatta, P. A. &
Nosaka, K. (2017). Muscle damage and inflammation during recovery from
exercise. Journal of Applied Physiology (Bethesda, Md.: 1985) , 122 (3),
559-570.
8. Schoenfeld, B. J. (2010). The mechanisms of muscle
hypertrophy and their application to resistance training. Journal of Strength
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