If you’ve ever started a new workout program or tried a new exercise, chances are you’ve experienced muscle soreness the next day . That stiff, tender feeling is known as Delayed Onset Muscle Soreness , often called DOMS . Many people believe that if they’re not sore after a workout, it means the workout wasn’t effective. But the truth is muscle soreness is not a reliable indicator of muscle growth . Why Muscles Get Sore Muscle soreness typically occurs 24–48 hours after exer

You’ve probably noticed we program both front squats and back squats at different times. They’re both squats — but the bar position changes your joint angles, muscle demands, and spinal loading in meaningful ways. Here’s a slightly deeper look at what that means for your body. 🏋️ Front Squat In the front squat, the bar sits on the anterior shoulders in the front rack position. This shifts the combined center of mass slightly forward. To keep the bar balanced over your midfoo