Should You Still Train Sore? Is Soreness Good for Building Muscle?

Workout is from my program!

Women’s Specialization Program ▹ https://www.stephaniebuttermore.com/womens-specialization-program
Get the first week free!▹ https://www.stephaniebuttermore.com/about

*Full Workout*

Warm Up

Dynamic Warm Up
Leg Swings

Smith Machine Sumo Squat
2 Sets 4 Reps (77.5% 1RM)

Dumbbell Stiff Leg Deadlift
2 Sets 4-8 Reps (8 RPE)

Barbell Hip Thrust
2 Sets 12-15 Reps (8 RPE)

Weighted 45 degree Hyperextension
2 Sets 15-20 Reps (8 RPE)

Eccentric Accentuated Lying Leg Curls
2 Sets 8-10 Reps (8 RPE)

Machine seated Hip Abduction
2 Sets 25-30 Reps (9 RPE)

Bicycle Crunch
2 Sets 20 Reps (8 RPE)

Follow me on Instagram! ▹ @stephanie_buttermore
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Supplements I Use:
Code:STEPH
15% off All Pescience Products
http://bit.ly/stephpescience
▹High Volume:
http://pescience.com/discount/STEPH?redirect=/collections/pre-workouts/products/high-volume?variant=12246563192907

Scale I Use:
▹ Body Analyzer 60% off code [sbuttermore] link: http://vpwow.com/sbuttermore
-Tracks weight, body fat, muscle mass bone density and water weight.

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Recommended Videos▹

▹EP.1 How To Diet and Train With Your Menstrual Cycle ‣ https://youtu.be/ztC2h4VocA0

▹EP.2 Understanding Your Hormones For Fat Loss & Muscle‣ https://youtu.be/YDM1cUHuAjs

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REFERENCES▹

*WEB ARTICLES*
▹The Science of Sore – DOMS explained
https://www.strongerbyscience.com/doms/

▹DOMS: No Pain, No Gain? What Soreness Really Tells You
https://www.t-nation.com/training/doms-no-pain-no-gain

▹Tip: DOMS Isn’t Caused By What You Think
https://www.t-nation.com/supplements/tip-doms-isnt-caused-by-what-you-think

*JOURNAL PUBLICATIONS*

▹Delayed onset muscle soreness : treatment strategies and performance factors.
https://www.ncbi.nlm.nih.gov/pubmed/12617692

▹Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/

▹THE EFFECTS OF SELF‐MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637917/

▹The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745489/

▹Whole-body cryotherapy for preventing and treating muscle soreness after exercise
https://www.cochrane.org/CD010789/MUSKINJ_whole-body-cryotherapy-preventing-and-treating-muscle-soreness-after-exercise

▹Post‐exercise cold water immersion attenuates acute anabolic signalling and long‐term adaptations in muscle to strength training
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570

▹The effect of caffeine ingestion on delayed onset muscle soreness.
https://www.ncbi.nlm.nih.gov/pubmed/?term=hurley+caffeine+doms

▹The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise.
https://www.ncbi.nlm.nih.gov/pubmed/24150614/

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FOLLOW ME ▹

INSTAGRAM ‣ http://instagram.com/stephanie_buttermore
SNAPCHAT ‣ http://snapchat.com/add/steph_butter
FACEBOOK ‣ http://facebook.com/stephaniebuttermore

JEFF’S INSTAGRAM ‣ http://instagram.com/jeffnippard
JEFF’S CHANNEL ‣ https://www.youtube.com/jeffnippard

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CONTACT ME ▹

BUSINESS ONLY EMAIL: sbuttermore25@gmail.com

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FAQs ▹

1.What is your ethnicity?
‣ Mom is Thai and Dad is Canadian..Eh?
2. How tall are you?
‣ 5’4″
3. How old are you?
‣ 28
3. What are you researching?
‣ Watch my PhD Day in the life video ▹ http://bit.ly/dayasaphd
4. Is Jeff my boyfriend?
‣ Duh
5. Is that your real hair?
‣ Yes
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AYOOO!! My name is Stephanie Buttermore and in a few words I am a fitness enthusiast but a scientist at heart!

Just obtained my Ph.D. in pathology and cell biology with a research focus on the molecular mechanisms that drive ovarian cancer progression. Hope you stick around! xoxo