Let's first understand what delayed soreness is. Usually, you may not feel anything at the moment after training, but in the next 24-48 hours, your training place will feel more and more sore, which is called delayed soreness. There are many reasons for delayed soreness. You will have some slight muscle injuries during training. The body will not only repair these injuries, but also make your muscles stronger through excessive repair. In the process of repair, there will be a reaction similar to inflammation, which is the main cause of muscle soreness.
First, meet the three training contents of muscle hypertrophy. Metabolic stimulation, muscle injury and mechanical tension. So when you feel delayed soreness, you must meet the conditions of muscle injury, and then it needs to be added that among the three conditions of muscle hypertrophy, mechanical tension is the most important, so it is not enough to meet muscle injury only, and your focus should be on mechanical tension.
Multi-joint movements such as bench press, squat and rowing can recruit more muscle groups and use more weight to meet mechanical tension conditions. Also, although soreness represents muscle injury, delayed soreness is not always caused by muscle injury.
Does that mean that muscles have to feel sore to practice? As long as your training meets the conditions we just mentioned, you can certainly say that your training content is very good. Similarly, if you have delayed soreness after training, it means that you have muscle injury, but if you still don't meet the mechanical tension, then your training effect will be greatly reduced. If you are really worried about delaying pain, you can use some tips.
For example, reduce your centrifugal speed, or if your activities allow, you can increase your range of motion. These will increase the probability of muscle injury and delayed soreness.
If I still feel sore, should I continue training? It usually takes 48 to 72 hours to repair a muscle group after training. Basically, as long as the interval of each training of the same muscle group exceeds this range, it is theoretically possible to continue training. Of course, the duration of your pain may exceed this range, so as long as your pain will not affect the quality of your movements or your strength and training volume, you can continue training.
If you have just participated in training, the duration of delayed soreness will generally be longer. With the increase of seniority, the incidence of soreness will be lower and lower. If you still feel sore on the day of training, I would suggest you go to the gym to fully understand your body.
Finally, I give you a suggestion: remember to warm up before training and stretch and relax after training, which is very helpful to relieve delayed soreness. So soreness is not a problem, but also a normal phenomenon. Go to the gym and practice quickly.