Whilst muscle soreness is a factor in observing whether you are training hard enough.
It is one of a few fundamental measures and not to be solely focused on.
No TRX Workout soreness?
Scientific studies suggest, and I can testify to this from experience, muscle soreness is largely attributed to:
- eccentric contractions
- long muscle lengthening to powerful contractions
This means the lowering or downward phase of the movement.
When your muscle is not contracting positively, but is stretching negatively.
Concentric phase (positive):
In a TRX curl the ‘curl part’ where you curl your fists closer to your face is the shortening of the muscle (concentric).
Eccentric phase (negative):
Lowering yourself is the lengthening part (eccentric).
This is the part that causes a lot of muscle breakdown. It’s also the part where we are a lot stronger.
Never. Ever. Neglect the lowering phase
Never neglect the lowering (negative part of an exercise) always maintain control and tempo throughout.
The main goal of the Fitness Freedom TRX suspension trainer Programs is to establish a functional fitness strength foundation…
Whilst transforming your current physique.
NOT to get you feeling sore.
Reduced soreness over time indicates that your body is adapting and recovering.
Which is a good thing for continued progress.
A better metric to focus on for progression is your overall strength development.
Not on muscle soreness.
If you are handling the increased intensity week to week from the progressional overload…
Then you are progressing and your results will show.
Too sore from TRX Workouts?
When you first start a Program it is normal to feel increased soreness in your body.
Often referred to as DOMS (Delayed Onset Muscle Soreness).
This is because you are placing your body under stresses it is not used to.
Don’t be afraid of this or worry you have done damage.
Foam rolling before and after a workout can help reduce muscle soreness along with stretching correctly after a workout.
Sleep and nutrition are the main contributing factors that will help you recover quicker.
Recovery is the main limiting factor when it comes to progression.
It’s the reason why Roger Federer sleeps for 12 hours a night. So he gives the body the best chance of recovering from training.
The quicker we recover, the quicker we can workout again.
The quicker we workout again, the faster our body transforms.
But, it’s not about rushing things.
It’s about approaching recovery honestly and sensibly.
Should you workout with muscle soreness?
Training with mild muscle soreness is OK.
But I would recommend taking another rest day if completing a full range of movement for an exercise causes pain and discomfort.
Some food for thought on rest…
If your body is never allowed the time to fully recover and regenerate.
Because it is constantly getting broken down again before it has the chance to recover.
How can you ever utilise the potential of the fully re-grown (stronger, fitter, healthier) muscle?
You’ll always be training at 60-80% of your potential.
And thus starting the session with already 20-40% less development potential.
Please rest if you need to.
There’s no sense in re-breaking down muscle fibres that haven’t fully healed.
You can even use the rest as an opportunity for gentle cardio such as walking, light cycle, light jog.
Which will increase blood flow around your body and help to promote recovery.
Always rest when needed
Let’s get to it!
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