You can get stronger by doing hard exercises just once a week—even if they’re tough—without your muscles staying damaged or sore.

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Evidence from Studies

Supporting (1)

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Eccentric exercise per se does not affect muscle damage biomarkers: early and late phase adaptations

Randomized Controlled Trial

Human

2021 Feb

After doing one tough workout a week for 10 weeks, untrained men got stronger without their muscles staying sore or damaged—whether they pushed their muscles to lengthen or shorten. The initial soreness went away after a few sessions.

Contradicting (0)

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No contradicting evidence found

Source Study

Eccentric exercise per se does not affect muscle damage biomarkers: early and late phase adaptations

Score: 58

DOI: 10.1007/s00421-020-04528-w

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