I have been lifting seriously for about 10 weeks now and have started noticing that I haven’t been getting sore anymore. I change up my workouts for each body part often and i lift as much weight as i can do decent reps with (most workouts i do are between 8-12 reps) I pretty much go to failure on my last set with most of my workouts, but still no soreness.
Is this good? bad? Its just strange because I can do a hard workout one day and the next day do the same workout cause I don’t have any muscle soreness. This might be a really weak question, but like i said, ive only been doin this for 10 weeks and just want to make sure this is normal or find out whats up. Thanks all.
It is normal for your body to adapt to doing exercises and also working out and being stressed in general. You may also be used to getting sore.
Overall I would say however, you could probably be doing more. What does your workout look like? What gains have you made?
Deeper,harder,faster,- just like sex. With good form and no cheating.
Heavier weights and lower reps will put you out of commission for a while…
Soreness should not be used as an indicator of how well your routine is working. Your body is going to adapt to pretty much any program you throw at it within a couple of weeks. This doesn’t mean you immediately stop making gains, this just means it doesn’t overload your body to the point of soreness.
I started out with a lot of extra fat so i can’t really measure gains in lbs, but i went from 210 to a lean 190 right now and am definately more muscular and a lot stronger than when i started. I don’t know my bf% but my abs are starting to be clearly visible for the first time in my life, ha.
An average workout for each body part will look like this:
Chest:
dumbbell press 3x10 (alternate dumbbells with barbell every time)
flys 3x10-12
cable crossover 3x10-12
then alternate incline and decline bench 3x10
Back:
Lat pulldowns 3x10
seated rows 3x10-12
Bent over one arm rows 3x10
pull ups (sets of 6-8 till i can’t do anymore)
shoulders:
overhead press 3x10-12
shrugs 3x10-12
extensions 3x10-12 (i don’t think they are called extensions but its when you lift them up from your side…ya)
biceps: i alternate excercises a lot with these so ill just list of few
21’s 3 sets
incline bicep curls 3x10
preacher curls 3x10
or
standing bicep curls 3x10
hammer curls 3x10
close grip chin ups 5x6-8
tri’s:same story as bi’s
rope pulldowns 3x10
seated overhead extension 3x10
close grip bench 3x10
one arm cable pulldown 3x10
lying overhead extension 3x10
(i usually only do 3 excercises at a time)
legs:
squats set 1x15 set 2x12 set 3x10 (increasing weight)
leg press 4 sets increasing weight
leg extensions 3x10
leg curls 3x10
seated calf raises 3x12-15
Abs: basically i just do different types of sit ups/crunches till i think im gonna puke.
just to give you an idea, this isn’t too precise but its just to give you an idea of whats up.
[quote]travis8798 wrote:
Soreness should not be used as an indicator of how well your routine is working. Your body is going to adapt to pretty much any program you throw at it within a couple of weeks. This doesn’t mean you immediately stop making gains, this just means it doesn’t overload your body to the point of soreness. [/quote]
x2