You don’t need to feel sore or have high blood markers to get stronger—your muscles can adapt and grow without damage.

Pro

Against

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

Even though one group did exercises that initially hurt more, both groups got equally stronger by the end—and by then, neither group had any muscle damage. So, you don’t need sore or damaged muscles to get stronger.

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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