You’ve been at the gym, crushing those squats or leg presses, and then it hits—that burn. It’s the kind of discomfort that makes you question why you even started this workout in the first place. But here’s the twist: could that burn be the key to building muscle? It turns out, the burn isn’t just a fleeting sensation; it might hold secrets about your gains.
Let’s break it down, science and all, and see if “feeling the burn” is a must for muscle growth or just a byproduct of pushing hard. Get ready for an adventure through lactate, metabolites, and what they mean for Betty’s split squats—and maybe even your own!
The information for this article is largely based on a video shared by Mike Israetel in conversation with Dr Cody Haun. Dr Mike Israetel has a PhD in Sport Physiology and is the co-founder of Renaissance Periodization, a YouTube channel focused on hypertrophy. He is the person many bodybuilders turn to when it comes to anything related to building muscle.
Check the video below, or keep reading to get the most important bits of information he shared about “feeling the burn” and how necessary it is for muscle growth.
What Is “The Burn,” Anyway?
- Explanation of the sensation.
- Why it happens: lactate and hydrogen ions.
- Common exercises where you feel it.
“The burn” often shows up during higher-rep sets, short rest breaks, or when you’re close to failure. It’s tied to lactate production, a byproduct of anaerobic energy systems. Think of exercises like squats, hack presses, or leg extensions—basically, the ones that make you want to tap out after rep 12.
Here’s a kicker: studies suggest that lactate might actually trigger muscle growth pathways. When lactate accumulates, it could activate anabolic pathways like mTOR (mammalian target of rapamycin), which is central to protein synthesis. So next time you feel the burn, consider it a signal that your muscles are working hard in more ways than one.
10 Training Mistakes Every Gym Beginner Must Avoid
Is the Burn a Growth Signal or Just Pain?
- Evidence supporting lactate as a growth factor.
- Arguments for and against tension as the sole mechanism.
- Why tension and metabolites aren’t mutually exclusive.
Some researchers argue that muscle growth is all about tension—lifting heavy, creating mechanical stress, and letting that do the job. But wait! The “metabolite hypothesis” says otherwise. According to this theory, metabolites like lactate and hydrogen ions play a secondary role in promoting muscle hypertrophy.
One review even found that lactate might help upregulate pathways that contribute to growth. “If there’s convincing data that the stuff making your muscles burn also grows them,” one expert mused, “then pain suddenly means progress.”
Still, the jury is out. While some studies show a link between lactate and hypertrophy, others find no difference. But there’s a silver lining: none of them show harm. So whether it’s tension, metabolites, or a combo, you’re on the right track.
Top Recovery Workouts for After Running
Practical Applications for the Gym
- How to use the burn to your advantage.
- When to chase it and when to skip it.
- Examples of workouts incorporating burn-focused techniques.
If you’ve been avoiding the burn, it might be time to rethink. Higher-rep sets, shorter rest breaks, and exercises that emphasize metabolic stress (like drop sets or occlusion training) could give you an edge. Imagine Betty’s split squats: when her trainer says, “The pain you feel is literally the ions that make you grow,” he’s not just motivating her—he’s backing it up with science.
That said, don’t throw out tension-based training. Heavy lifting with low reps and full recovery is still a cornerstone of hypertrophy. Think of “the burn” as an add-on, not the whole cake.
Myth-Busting: Do You Always Need the Burn?
- Why high-tension sets without burn still build muscle.
- How metabolite-driven hypertrophy complements, not replaces, tension.
- Avoiding the “more pain, more gain” trap.
Muscle growth doesn’t require you to feel the burn every single session. Sets of 1-3 reps with high weight don’t produce much lactate but still lead to impressive hypertrophy. However, when injuries or plateaus hit, metabolite-driven methods (like occlusion training) can be your secret weapon.
If you think the burn guarantees gains, think again. It’s a contributing factor, not a necessity. You can build muscle through heavy tension alone—but why not use every tool in the toolbox?
The Future of Burn-Based Training
- Emerging research on lactate signaling.
- The role of occlusion and high-rep training in recovery.
- How science could redefine personal training methods.
Here’s where things get exciting. Scientists are uncovering more about how lactate interacts with anabolic pathways. In the future, training methods might shift based on individual responses to “the burn.” Imagine personal trainers explaining, “Betty, this burn isn’t just pain—it’s progress!”
As more research emerges, metabolite-focused training might become a staple for athletes recovering from injuries or looking to build muscle without risking heavy lifting.
Conclusion: Should You Chase the Burn?
Feeling the burn might not be essential for muscle growth, but it’s certainly not something to ignore. It’s like overtime pay at work—nice to have, but not mandatory. Whether you focus on tension, metabolic stress, or both, what matters most is consistency and effort.
So, next time you’re deep in those squats and your legs are screaming, smile (or grimace) and push through. After all, that gnarly burn might just be your ticket to bigger, stronger muscles.
Does Late-Night Eating Disrupt Metabolism?
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.