Rewrite this into a bulleted list of key points that shed some light on how to interpret muscle soreness after exercise.

Here’s what muscle soreness can and cannot tell you according to science. Delayed onset muscle soreness (DOMS) is something we’ve all experienced and intuitively, you may think it means you had a good workout or that your muscles are growing. Indeed, soreness can be associated with muscle swelling, but that’s edema, water retention in the muscle, not contractile muscle growth. Most of my subscribers are probably aware now that being sore is not necessarily a sign you had a good workout. You can get big without getting sore and getting sore doesn’t guarantee you’ll get big.

However, many people still use muscle soreness as some indicator of recovery after a workout. This is also wrong. Muscle soreness correlates poorly with muscle damage, if it correlates at all. For example, here are the data from a study that measured muscle soreness and creatine kinase elevation, a measure of muscle damage, after a heavy leg day in weightlifters vs. untrained individuals. While the untrained individuals experienced far more muscle damage, soreness levels were actually a bit higher in the weightlifters. The difference in muscle damage was thus not reflected in different levels of soreness. The time-courses of muscle damage and soreness also didn’t correspond well. The untrained individuals were no longer sore at day 6, yet their muscles were still very damaged.

Below are the data from another study that measured muscle soreness vs. strength recovery after endurance vs. maximal eccentric exercise. After the endurance exercise, strength recovered rapidly with most recovery in 24 hours and nearly full recovery at 48 hours (no longer significantly different from baseline), yet this period was when soreness peaked. The eccentric exercise caused considerably more neuromuscular fatigue and strength loss than the endurance training, yet ratings of soreness weren’t that different compared to after the endurance exercise. Other research also finds that certain types of training, such as electrically stimulated muscle contractions, can inflict significantly more muscle damage than conventional strength training without increasing DOMS.

Perhaps the best evidence of the dissociation between soreness and recovery is that training through soreness often doesn’t make it worse. Many of my clients get very sore the first time they do their new workout routines, yet repeating them a few days later while they’re still sore often reduces the soreness. At this point their performance is already slightly greater, indicating that soreness can persist after neuromuscular recovery and even supercompensation have completed.

Soreness may not even be related to muscle damage at the cellular level. There’s emerging research that muscle soreness is more closely related to our connective tissues than our contractile tissues in the muscle. Wilke & Behringer (2021) concluded: “the findings support the hypothesis that DOMS originates in the muscle-associated connective tissue rather than in the muscle itself.”

Soreness also has a significant neural component. Soreness isn’t a direct reflection of muscle or connective tissue damage, as there’s significant modulation of how much we feel a given level of damage. The repeated bout effect majorly reduces the soreness you get from any type of exercise, so you mostly get sore from novel stimuli, even if your habitual workouts are still causing damage and fatigue.

Muscle soreness probably does mean there is some level of damage: you can’t get sore without damage. (Phantom DOMS?) However, the magnitude of soreness doesn’t correlate with the extent of muscle damage or neuromuscular fatigue and certainly not with the extent of muscle growth. You can have high levels of muscle damage or fatigue without soreness.

So basically all a sore muscle tells you is that muscle was involved in some exercise you did earlier. Some people and some body parts get much more sore than others. You mostly get sore after novel training stimuli, such as trying new exercises or higher training volumes. Don’t worry about soreness.

system
ise pramukh binduon kii ek bullated suchi main phir se likhen, jo vyaayaam ke baad mansapeshiyon kii vyathaa kii vyakhya karne ke liye kuch prakaash daalate hai.

yahan kya mansapeshiyon kii vyathaa aapako vigyaan ke anusaar nahin bataa sakati he.vilambit shuruyaat mansapeshi vyathaa (DOMS) kuch aisa he jise ham sabhi anbhavi or sahaj rup se karte hai, aap soch sakate hai ki iskaa matlab he ki aapke paas ek acha kasarat thi yaa aapaki mansapeshiyaan bad rahi hai.vastav main, vyathaa mansapeshiyon kii sujan se judi ho sakati he, lekin yah edima, mansapeshiyon main pani kii pratidhaaran, sankuchan kii mansapeshiyon kii vruddhi nahin he.mere adhikansh graahak shaayad ab jaanate hai ki jaruri nahin ki ek sanket he ki aapke paas ek acha kasarat he.aap gale main bina bade ho sakate hai or gale main kharash ho sakate hai, aapako badi guarantee nahin milegi.

haalanki, bahut se log abhi bhi ek kasarat ke baad vasuuli ke kuch sanketak ke rup main mansapeshiyon kii vyathaa kaa upyog karte hai.yah bhi galat he.mansapeshiyon kii vyathaa mansapeshiyon kii kshati ke saath kharaab tareeke se sambandhit he, agar yah bilkul bhi sahasambandhit he.udhaaharan ke liye, yahaan ek adhyayan ke data hai jo mansapeshiyon kii vyathaa or creatin kinage oonchai ko maapte hai, mansapeshiyon kii kshati kaa ek upaay, bharottolkon banaam aprashikshit vyaktiyon main ek baari pair ke din ke baad.jabaki aprashikshit vyaktiyon ne adhik mansapeshiyon kii kshati kaa anubhav kiya, vyathaa kaa str vastav main bharottolkon main thodaa adhik tha.mansapeshiyon kii kshati main antar is prakaar vyutpatti ke vibhinn staron main parilakshith nahin hua tha.mansapeshiyon kii kshati or vyathaa ke samay-course bhi acchhee tarah se mail nahin khate hai.aprashikshit vyakti ab 6 din main gale main nahin the, phir bhi unki mansapeshiyaan abhi bhi bahut kshatigrast thim.

neeche ek anya adhyayan ke data hai jo dhiraj banaam maximal sanakee vyaayaam ke baad mansapeshiyon kii vyathaa banaam takat kii vasuuli ko maapte hai.dhiraj vyaayaam ke baad, takat 24 ghante main sabase adhik vasuuli ke saath teji se baraamad hui or 48 ghante main lagbhag purna vasuuli (ab besaline se kaaphi alag nahin), phir bhi yah avadhi tab hui jab vyathaa charam par thi.sanakee vyaayaam ne dhiraj prashikshan kii tulana main kaaphi adhik neuromuscular thakaan or takat haani kaa kaaran bana, phir bhi dhiraj kii reating dhiraj vyaayaam ke baad kii tulana main alag nahin thi.anya shodhon main yah bhi pataa chalata he ki kuch prakaar ke prashikshan, jaise ki vidyut rup se uttejit mansapeshi sankuchan, DOM ko badhaane ke bina paaramparik shakti prashikshan kii tulana main kaaphi adhik mansapeshiyon kii kshati ko badha sakate hai.

shaayad vyathaa or vasuuli ke bich pruthakkaran kaa sabase acha saboot yah he ki vyathaa ke madhyam se prashikshan aksar ise badtar nahin banaata he.mere kai graahakon ko pehali baar bahut adhik dard hota he, jab ve apni nai workout dincharya karte hai, phir bhi unhen kuch dinon baad doharaate hai, jabaki ve abhi bhi khatti hai, aksar vyathaa kam kar dete hai.is bindu par unka pradarshan pehle se hi thodaa adhik he, yah darshata he ki neuromuscular recovery ke baad vyathaa bani rah sakati he or yahaan tak ki superkampenceshan bhi puraa ho gaya he.

cellular str par mansapeshiyon kii kshati se sambandhit vyathaa bhi nahin ho sakati he.ubhartee hui shodh he ki mansapeshiyon kii vyathaa mansapeshiyon main hamaare sankuchan utakon kii tulana main hamaare sanyoji utakon se adhik nikatataa se sambandhit he.wilke or behringer (2021) ne nishkarsh nikaala: "nishkarsh us pariklpana kaa samarthan karte hai jo DOMs mansapeshiyon se jude sanyoji utak main utpann hoti hai, bajaay mansapeshiyon main."

vyathaa main ek mahatvapurn tantrika ghatak bhi he.vyathaa mansapeshiyon yaa sanyoji utak kshati kaa pratyaksh pratibimb nahin he, kyonki is baat kaa mahatvapurn modulation he ki ham kisi die gaye str ko kitna nuksaan mahasoos karte hai.baar -baar bout prabhaav kisi bhi prakaar ke vyaayaam se milane vaali vyathaa ko kam kar detaa he, isliye aap zyaadaatar upanyaas uttejnaaon se gale milte hai, bhale hi aapke adatan workout abhi bhi nuksaan or thakaan kaa kaaran ban rahe hon.

mansapeshiyon kii vyathaa shaayad iskaa matlab he ki nuksaan kaa kuch str he: aap bina nuksaan ke gale main nahin ho sakate.(phantum doms?) haalanki, vyathaa kaa pariman mansapeshiyon kii kshati yaa neuromuscular thakaan kii seemaa ke saath sahasambandhit nahin hota he or nishchit rup se mansapeshiyon ke vikaas kii seemaa ke saath nahin.aap kisi vyathaa ke bina mansapeshiyon kii kshati yaa thakaan ke ucch str kar sakate hai.

to mul rup se sabhi ek mansapeshi aapako bataati he ki mansapeshi aapke dwaara pehle kiye gaye kuch vyaayaam main shaamil thi.kuch log or kuch sharir ke angon ko dusron kii tulana main bahut adhik dard hota he.aap zyaadaatar upanyaas prashikshan uttejnaaon ke baad gale milte hai, jaise ki nae abhyaas yaa ucch prashikshan sanskarnon kii koshish karnaa.vyathaa ke bare main chintaa na karen.
user
* mansapeshiyon kii sujan mansapeshiyon kii sujan se judi ho sakati he lekin mansapeshiyon main edima or pani kii pratidhaaran mansapeshiyon ke vikaas ke bajaay sujan main yogadan karti he.
* mansapeshiyon kii vyathaa (yaa shuruyaat kii mansapeshiyon kii vyathaa - DOMS main deree) ek pramukh sanket nahin he ki ek kasarat ek mansapeshi vruddhi pratikriya ko uttejit karne main safal rahi.
* mansapeshiyon kii vyathaa mansapeshiyon kii kshati ke saath kharaab rup se sahasambandhit hoti he, agar bilkul bhi.mansapeshiyon ko abhi bhi kshatigrast kiya ja saktaa he, bhale hi vyathaa kam ho gai ho, yaa iske vipareet.
* udhaaharan ke liye, vidyut rup se uttejit mansapeshiyon ke sankuchan shakti prashikshan kii tulana main kaaphi adhik mansapeshiyon kii kshati kaa kaaran ban sakate hai, lekin shuruyaat kii mansapeshiyon kii vyathaa main vruddhi ke bina.
* vyathaa ke madhyam se prashikshan aksar ise badtar nahin banaata he.neuromuscular recovery or super-compenceshan ke baad bhi vyathaa bani rah sakati he.
* mansapeshiyon kii kshati or vyathaa cellular str par bilkul bhi sambandhit nahin ho sakati he.
* mansapeshiyon ke utakon kii tulana main sambandhit sanyoji utakon ke liye vyathaa adhik praasangik ho sakati he.
* vyanjan kaa tantrika ghatak paryaapt he.upanyaas uttejnaayen, jaise ki ek nayaa vyaayaam yaa vyaayaam kii ucch maatra, baar -baar muqablon main pehle kiye gaye vyaayaam banaam sabase adhik vyathaa utpann kar sakati he.
* yah vichaar he ki nuksaan ke str ke saath vyathaa atyadhik sahasambaddha he asaty prathit hota he.
* mansapeshiyon kii vruddhi ke liye, vyathaa aapako kuch bhi nahin bataa sakati he ki ek mansapeshi ek vyaayaam main shaamil thi.mansapeshiyon kii vyathaa kaa peechha karne ke liye vyaayaam na karen.
assistant
<|system|>
</s>
<|user|>
ise pramukh binduon kii ek bullated suchi main phir se likhen, jo vyaayaam ke baad mansapeshiyon kii vyathaa kii vyakhya karne ke liye kuch prakaash daalate hai.

yahan kya mansapeshiyon kii vyathaa aapako vigyaan ke anusaar nahin bataa sakati he.vilambit shuruyaat mansapeshi vyathaa (DOMS) kuch aisa he jise ham sabhi anbhavi or sahaj rup se karte hai, aap soch sakate hai ki iskaa matlab he ki aapke paas ek acha kasarat thi yaa aapaki mansapeshiyaan bad rahi hai.vastav main, vyathaa mansapeshiyon kii sujan se judi ho sakati he, lekin yah edima, mansapeshiyon main pani kii pratidhaaran, sankuchan kii mansapeshiyon kii vruddhi nahin he.mere adhikansh graahak shaayad ab jaanate hai ki jaruri nahin ki ek sanket he ki aapke paas ek acha kasarat he.aap gale main bina bade ho sakate hai or gale main kharash ho sakate hai, aapako badi guarantee nahin milegi.

haalanki, bahut se log abhi bhi ek kasarat ke baad vasuuli ke kuch sanketak ke rup main mansapeshiyon kii vyathaa kaa upyog karte hai.yah bhi galat he.mansapeshiyon kii vyathaa mansapeshiyon kii kshati ke saath kharaab tareeke se sambandhit he, agar yah bilkul bhi sahasambandhit he.udhaaharan ke liye, yahaan ek adhyayan ke data hai jo mansapeshiyon kii vyathaa or creatin kinage oonchai ko maapte hai, mansapeshiyon kii kshati kaa ek upaay, bharottolkon banaam aprashikshit vyaktiyon main ek baari pair ke din ke baad.jabaki aprashikshit vyaktiyon ne adhik mansapeshiyon kii kshati kaa anubhav kiya, vyathaa kaa str vastav main bharottolkon main thodaa adhik tha.mansapeshiyon kii kshati main antar is prakaar vyutpatti ke vibhinn staron main parilakshith nahin hua tha.mansapeshiyon kii kshati or vyathaa ke samay-course bhi acchhee tarah se mail nahin khate hai.aprashikshit vyakti ab 6 din main gale main nahin the, phir bhi unki mansapeshiyaan abhi bhi bahut kshatigrast thim.

neeche ek anya adhyayan ke data hai jo dhiraj banaam maximal sanakee vyaayaam ke baad mansapeshiyon kii vyathaa banaam takat kii vasuuli ko maapte hai.dhiraj vyaayaam ke baad, takat 24 ghante main sabase adhik vasuuli ke saath teji se baraamad hui or 48 ghante main lagbhag purna vasuuli (ab besaline se kaaphi alag nahin), phir bhi yah avadhi tab hui jab vyathaa charam par thi.sanakee vyaayaam ne dhiraj prashikshan kii tulana main kaaphi adhik neuromuscular thakaan or takat haani kaa kaaran bana, phir bhi dhiraj kii reating dhiraj vyaayaam ke baad kii tulana main alag nahin thi.anya shodhon main yah bhi pataa chalata he ki kuch prakaar ke prashikshan, jaise ki vidyut rup se uttejit mansapeshi sankuchan, DOM ko badhaane ke bina paaramparik shakti prashikshan kii tulana main kaaphi adhik mansapeshiyon kii kshati ko badha sakate hai.

shaayad vyathaa or vasuuli ke bich pruthakkaran kaa sabase acha saboot yah he ki vyathaa ke madhyam se prashikshan aksar ise badtar nahin banaata he.mere kai graahakon ko pehali baar bahut adhik dard hota he, jab ve apni nai workout dincharya karte hai, phir bhi unhen kuch dinon baad doharaate hai, jabaki ve abhi bhi khatti hai, aksar vyathaa kam kar dete hai.is bindu par unka pradarshan pehle se hi thodaa adhik he, yah darshata he ki neuromuscular recovery ke baad vyathaa bani rah sakati he or yahaan tak ki superkampenceshan bhi puraa ho gaya he.

cellular str par mansapeshiyon kii kshati se sambandhit vyathaa bhi nahin ho sakati he.ubhartee hui shodh he ki mansapeshiyon kii vyathaa mansapeshiyon main hamaare sankuchan utakon kii tulana main hamaare sanyoji utakon se adhik nikatataa se sambandhit he.wilke or behringer (2021) ne nishkarsh nikaala: "nishkarsh us pariklpana kaa samarthan karte hai jo DOMs mansapeshiyon se jude sanyoji utak main utpann hoti hai, bajaay mansapeshiyon main."

vyathaa main ek mahatvapurn tantrika ghatak bhi he.vyathaa mansapeshiyon yaa sanyoji utak kshati kaa pratyaksh pratibimb nahin he, kyonki is baat kaa mahatvapurn modulation he ki ham kisi die gaye str ko kitna nuksaan mahasoos karte hai.baar -baar bout prabhaav kisi bhi prakaar ke vyaayaam se milane vaali vyathaa ko kam kar detaa he, isliye aap zyaadaatar upanyaas uttejnaaon se gale milte hai, bhale hi aapke adatan workout abhi bhi nuksaan or thakaan kaa kaaran ban rahe hon.

mansapeshiyon kii vyathaa shaayad iskaa matlab he ki nuksaan kaa kuch str he: aap bina nuksaan ke gale main nahin ho sakate.(phantum doms?) haalanki, vyathaa kaa pariman mansapeshiyon kii kshati yaa neuromuscular thakaan kii seemaa ke saath sahasambandhit nahin hota he or nishchit rup se mansapeshiyon ke vikaas kii seemaa ke saath nahin.aap kisi vyathaa ke bina mansapeshiyon kii kshati yaa thakaan ke ucch str kar sakate hai.

to mul rup se sabhi ek mansapeshi aapako bataati he ki mansapeshi aapke dwaara pehle kiye gaye kuch vyaayaam main shaamil thi.kuch log or kuch sharir ke angon ko dusron kii tulana main bahut adhik dard hota he.aap zyaadaatar upanyaas prashikshan uttejnaaon ke baad gale milte hai, jaise ki nae abhyaas yaa ucch prashikshan sanskarnon kii koshish karnaa.vyathaa ke bare main chintaa na karen.</s>
<|assistant|>
* mansapeshiyon kii sujan mansapeshiyon kii sujan se judi ho sakati he lekin mansapeshiyon main edima or pani kii pratidhaaran mansapeshiyon ke vikaas ke bajaay sujan main yogadan karti he.
* mansapeshiyon kii vyathaa (yaa shuruyaat kii mansapeshiyon kii vyathaa - DOMS main deree) ek pramukh sanket nahin he ki ek kasarat ek mansapeshi vruddhi pratikriya ko uttejit karne main safal rahi.
* mansapeshiyon kii vyathaa mansapeshiyon kii kshati ke saath kharaab rup se sahasambandhit hoti he, agar bilkul bhi.mansapeshiyon ko abhi bhi kshatigrast kiya ja saktaa he, bhale hi vyathaa kam ho gai ho, yaa iske vipareet.
* udhaaharan ke liye, vidyut rup se uttejit mansapeshiyon ke sankuchan shakti prashikshan kii tulana main kaaphi adhik mansapeshiyon kii kshati kaa kaaran ban sakate hai, lekin shuruyaat kii mansapeshiyon kii vyathaa main vruddhi ke bina.
* vyathaa ke madhyam se prashikshan aksar ise badtar nahin banaata he.neuromuscular recovery or super-compenceshan ke baad bhi vyathaa bani rah sakati he.
* mansapeshiyon kii kshati or vyathaa cellular str par bilkul bhi sambandhit nahin ho sakati he.
* mansapeshiyon ke utakon kii tulana main sambandhit sanyoji utakon ke liye vyathaa adhik praasangik ho sakati he.
* vyanjan kaa tantrika ghatak paryaapt he.upanyaas uttejnaayen, jaise ki ek nayaa vyaayaam yaa vyaayaam kii ucch maatra, baar -baar muqablon main pehle kiye gaye vyaayaam banaam sabase adhik vyathaa utpann kar sakati he.
* yah vichaar he ki nuksaan ke str ke saath vyathaa atyadhik sahasambaddha he asaty prathit hota he.
* mansapeshiyon kii vruddhi ke liye, vyathaa aapako kuch bhi nahin bataa sakati he ki ek mansapeshi ek vyaayaam main shaamil thi.mansapeshiyon kii vyathaa kaa peechha karne ke liye vyaayaam na karen.</s>
