Mixed
Exercise-induced muscle damage (EIMD) is not a necessary condition for skeletal muscle hypertrophy, as hypertrophy occurs in the relative absence of muscle damage and is driven by mechanical tension and metabolic stress.
You do not need to be sore after every workout to build muscle. Focus on progressive overload (increasing weight, reps, or volume) and mechanical tension. Soreness is not a reliable indicator of growth, and you can achieve hypertrophy without causing significant muscle damage.
Other researchers, however, have questioned this hypothesis, noting that hypertrophy can occur in the relative absence of muscle damage (19,46,86).
Why this rating
The paper reviews multiple human and animal studies, including meta-analyses, showing hypertrophy without damage, though direct causal links are complex.
Source
Does Exercise-Induced Muscle Damage Play a Role in Skeletal Muscle Hypertrophy?
Brad J. Schöenfeld · The Journal of Strength and Conditioning Research · 2012
DOI 10.1519/jsc.0b013e31824f207e
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