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Muscle damage and muscle hypertrophy: no pain, no gain?

This week, I was PUMPED to contribute this article to Greg Nuckols' awesome site (I've been amazed by

Bodybuilding Science Review

July 14 · Issue #52 · View online

This week, I was PUMPED to contribute this article to Greg Nuckols’ awesome site (I’ve been amazed by Greg’s work over the years):

Training for Hypertrophy: The Case Against Muscle Damage

In this piece, I review the evidence on muscle damage. Does it really cause hypertrophy? I was surprised to find out that, after all, it probably doesn’t.
I would have been *shocked* to hear that 12 years ago, as an undergrad exercise scientist… At any rate, if you’re working out to damage your muscles and think you’ll grow faster that way, it may be time to reconsider.
A promising way to build muscle is metabolic stress. Using techniques like rest-pause, you can build just as much (or more) muscle in half the workout time. If you’re curious to try it out, we’ve recently automated it in Dr. Muscle.
Happy reading.
Your friend in science-based natural bodybuilding,
Carl Juneau, PhD

Training for Hypertrophy: The Case Against Muscle Damage
The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. - PubMed - NCBI
Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. - PubMed - NCBI
Muscle damage and muscle remodeling: no pain, no gain? - PubMed - NCBI
Does blood flow restriction result in skeletal muscle damage? A critical review of available evidence. - PubMed - NCBI
» Reply to the letter to the Editor: “Exercise-Induced Muscle Damage and Hypertrophy: A Closer Look Reveals the Jury is Still Out”
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