{"id":1747,"date":"2025-04-23T15:11:20","date_gmt":"2025-04-23T13:11:20","guid":{"rendered":"https:\/\/entwicklung.janikamerz.de\/en\/?p=1747"},"modified":"2025-05-20T21:04:54","modified_gmt":"2025-05-20T19:04:54","slug":"no-pain-no-gain-not-so-fast-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-4","status":"publish","type":"post","link":"https:\/\/janikamerz.au\/de\/no-pain-no-gain-not-so-fast-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-4\/","title":{"rendered":"“No Pain, No Gain”? Not So Fast… \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb – SHAF Coaching Newsletter"},"content":{"rendered":"\n\n\n
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Happy Humpday<\/strong> – Let\u2019s talk about a phrase that\u2019s been floating around gyms for decades, drilled into our heads by movies, t-shirts, and gym goers:<\/p>\n

“No pain, no gain.”<\/strong><\/p>\n

It sounds tough, right? Almost heroic. But here\u2019s the deal: when it comes to building muscle (hypertrophy), pain is not the goal – progress is<\/strong>. And those sore muscles you feel the day after a workout? They\u2019re not<\/em> a reliable sign of a good session. In fact, they might even be a red flag.<\/p>\n

The Science Behind Soreness (DOMS)<\/strong><\/h3>\n

Muscle soreness\u2014specifically Delayed Onset Muscle Soreness (DOMS)\u2014usually shows up 12\u201348 hours after a workout, especially when you’ve done something new, increased volume or intensity, or included more eccentric movements (like slowly lowering a weight).<\/p>\n

Yes, some DOMS is normal when trying new exercises or returning after a break.<\/strong> But extreme soreness is often a sign of doing too much, too fast<\/strong>\u2014not training smarter.<\/p>\n

Soreness \u2260 Muscle Growth.<\/strong> Studies show that hypertrophy is primarily driven by:<\/p>\n