The claimEvidence A · guideline-tier
DOMS is lactic acid buildup
The evidence
Lactate clears in 1-2h; DOMS is eccentric-loading microdamage + inflammatory cascade peaking 24-72h post.
The mechanism, in brief
Training itself doesn't make you stronger — it only issues an order: 'this area needs to be stronger.' The part that actually grows happens during recovery after training, and this curve is the spine of recovery science.
Sources (2)
- Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523. Establishes the modern view that 6-20 rep ranges produce equivalent hypertrophy when sets are taken near failure.
- Nosaka, K., Newton, M., & Sacco, P. (2004). Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scandinavian Journal of Medicine & Science in Sports, 14(2), 75-82. Establishes that the *neural-sensitisation* model explains DOMS far better than crude 'damage = soreness' equivalence.