One of the most common beliefs when it comes to building muscle is that muscle has to be broken down to be built. Unless its broken down it wont grow.
If you worked hard enough in the gym and you are sore the next day. Then you pushed it hard enough. But if you are not sore at all the next day, then it probably wasnt enough to stimulate any growth of the muscle.
It takes a lot of investment and resources from your body to build new skeletal muscles. You have to really push yourself and convince your body to grow new muscle.
To power this growth process your body needs a lot of energy which comes from sugar and fat. Its simple chemistry, when you break a bond energy is released and when you want to make a bond you need energy.
The key thing now is nutrition when your body is ready to build new muscle. All the resources it needs to build muscle should be present at that moment like amino acids etc. Otherwise your body will not build you anything if it dosent have the energy.
So back to the question. This might not be necessarily true. You need to convince your body to grow, that we need to build and grow. You don’t need to cause breakdown to grow. You need to create a stimulus and tension that will make them grow.
You need to be pushing hard and be very consistent with it. Your daily volume is not as critical as your weekly volume. You don’t want to push it all in a day. If you want to avoid being sore, work more on the concentric part of the exercise then the eccentric part.
If you have questions, I have answers. Write to me at firstname.lastname@example.org