Guys, I’m a lifter whos been lifting since about fall of last year. I have a problem. I can easily get my chest sore, and i can get my arms sore sometimes. My back and legs though, they just will not get sore! I recently took 6 days between my leg days(got my wisdom teeth out) and got back into the gym.
For my workout I did:
squats: dropset 295x3,245x5,195x7,145x8,95x12
Deficit Deadlifts: 275x3,5,5
One Leg 45 degree leg press: alternate legs instead of rest time, 5 reps/leg
Then the next day i wake up, and virtually zero soreness. So i decided I should try the hitting legs 2 days in a row approach to get them sore, so i did a pretty high volume workout with some rest pause sets and low rest sets at the end.
Today i wake up and NO SORENESS! What do I do? I swear i’m pushing myself in the gym I need help guys
[quote]DoIEvenLift wrote:
Guys, I’m a lifter whos been lifting since about fall of last year. I have a problem. I can easily get my chest sore, and i can get my arms sore sometimes. My back and legs though, they just will not get sore! I recently took 6 days between my leg days(got my wisdom teeth out) and got back into the gym.
For my workout I did:
squats: dropset 295x3,245x5,195x7,145x8,95x12
Deficit Deadlifts: 275x3,5,5
One Leg 45 degree leg press: alternate legs instead of rest time, 5 reps/leg
Then the next day i wake up, and virtually zero soreness. So i decided I should try the hitting legs 2 days in a row approach to get them sore, so i did a pretty high volume workout with some rest pause sets and low rest sets at the end.
Today i wake up and NO SORENESS! What do I do? I swear i’m pushing myself in the gym I need help guys[/quote]
If soreness is the only indicator of a good workout, then I’m friggin screwed.
A: squat 10sets for 10 reps with 60seconds rest in between.
A2: lying leg curl 10 sets of 10reps, rest 60seconds.
Do one squat set, then one leg curl set, then one squat set etc…
then do 10x10 standing calf raises.
If you are still not sore/ if you still feel energetic.
Take some manageable dumbbells and do 5sets of lunges.
If you are still not sore/ if you still feel energetic.
do bodyweight jumps from squat position, until your legs wont lift you anymore.
Keep me posted, tell me if you get D.O.M.S[/quote]
Okay I’m going to try this next leg day, for 70% my squat 1rm do i count my bodyweight? because technically I’m squatting that too. and for the squat/ham curl superset is it squat 1 min rest curl 1 min rest repeat? or is it squat curl 1 min rest squat curl 1 min rest
-Soreness is NOT an indicator of success. In fact, recovery is extremely important.
-No, you do not count your body weight on squats.
-I suggest you find a good program off this website and try it.
-Journal/write down what you do and the weights. Increase when you can.
-Enjoy. You’ve found a great resource (this site) years before I did. If you read/follow advice from this site, you’ll be extremely successful.
Your doing low reps, and low volume. Not as likely to be sore with that. Try doing 10-15 reps for all exercises, and add in some more exercises like leg curl and leg extension.
Mainly the higher reps thing will help. Least it does for me and a few others I’ve talked to.
What about the search button? and guys for the second workout the day after i did all high reps up to 30 per set on leg extensions and curls. I think I might be overtraining a little
[quote]DoIEvenLift wrote:
What about the search button? [/quote]
Do you even use it? This topic has been addressed a dozen times, soreness is not an indicator of progress.
I’m not trolling, I’ve just never read specifically if calculating percentages of your 1 rep max squatting you include bodyweight or not. I don’t count it in my lift total.