| Squats are the worst for muscle soreness. I did them the other day for the first time in a few months and I'm still walking round like John Wayne four days later!
I'm not entirely confident on the subject of DOMS (delayed onset muscle soreness). Most people say it is a bad thing and that it means you've overtrained. However it is possible that its also an indicator of hyperplasia - the growth of new muscle fibres. Until relatively recently, it was always though that bodybuilding only thickened the muscle fibres (hypertrophy), but it now looks like it may also cause hyperplasia both by splitting the fibres and by activating 'satellite cells' in the muscles that build new fibres.
Given that generally in autopsies and muscle biopsies most bodybuilders are found to have a large number of regular size muscle fibres and weightlifters have regular number of large muscle fibres, its not unreasonable to suggest that low rep weightlifting causes hypertrophy and slightly higher reps (bodybuilding style training) causes hyperplasia. Its a bit difficult to prove all this in humans as firstly not many people are willing to let a scientist corkscrew a tube of muscle out of one of their limbs (!) and secondly there's so many variables to control its virtually impossible to effictively monitor them all for the length of time it would take to get conclusive results.
Anyway, to cut a long story short, if you're sore it almost certainly means you're growing!
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