营销话术证据 A · 指南级
DOMS 是乳酸堆积
真相
乳酸 1-2 小时内已清除；DOMS 是离心收缩导致的肌纤维微损伤 + 炎症反应 (24-72h)。
机制速览
训练本身不会让你变强, 它只是给身体下了一道这里需要更强的指令。真正长出来的部分发生在训练之后的恢复里, 这条曲线就是恢复科学的脊椎。
来源（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.