Not getting sore / Routine advice

[dueY]

It seems like the only time I get sore is when I do an exercise for the first time. For example I did squats for the first time Weds or Thurs last week. I felt pretty sore immediately after doing them and a little sore for a day or two after. I just did some more squats yesterday and I don't really feel sore now, maybe just a little fatigued. I don't feel sore after any of my workouts so maybe I'm not doing enough, or overtraining. Here is what I usually do:

Day 1 - Legs/Shoulders (sometimes I skip the shoulders)
squats (3-4 sets)
deadlifts (2-4 sets)
leg extension (4 sets)
calf extension (2-4, don't always do this)
DB lateral raise (3-4)
DB front raise (3-4)
DB military press (3-4)
machine shoulder press (3-4 don't always do this)

Day 2 - Chest/Triceps
flat bench (4 sets, usually bb, but I will start doing db)
db incline (4)
db decline (4)
flies (4 either machine or db)
dips (2-3 sets of as many as i can do)
lying tricep extension (3-4 sets usually to the nose or forehead instead of behind the head)
close grip bench press (3-4 immediately after the lying tricep extension)
cable pushdown (4 with V or straight bar)
pushdown with the rope where you try to pull it apart at the end (4)
overhead exercise with the rope (4)

Day 3 - Back/Biceps
cable front pulldown (4)
straight back seated row (4)
db bent over row (4)
preacher curl (4)
hammer curl (4)
cable curl (4)

[SpecialK]

Don't use soreness as an indication of muscle growth. It doesn't mean anything. I hardly ever get sore unless I took the previous week off, and I have been making good gains since I started 1.5 yrs ago.

[WBBIRL]

The only thing that ever gets sore on me is my lower back. I could not train for 2 years and only get mild sorness the first few days back and then no matter what no soreness. I did take a 2 year break from the age of 16 to 18, came back around last december.

[Sensei]

Soreness is a very poor indicator of whether you have done enough or not.

Here's a good article for you to read:
http://www.dolfzine.com/page488.htm

[KevinStarke]

Dont worry about getting sore, it doesnt mean much.

[jordonwuff]

Yeah.. Don't get too caught up with how sore you're getting. I took a break from lifting for a two week period because I hurt my knee.. Started lifting again and I was sore for a few days. About a week later I hardly get sore. Just make sure you get gains and do what you feel is right

--Jordon

[mrelwooddowd]

I always get sore in teh back and legs...

[Joe Black]

dueY, listen to what these guys say, they are spot on.

Focus on adding weight to the bar and progressing regularly as opposed to measuring soreness.

[mrelwooddowd]

Focusing on being, or not being sore is what started the "I've had it" thread from me...

A guy told me I shouldn't be getting sore anymore, as if we're all the same...what a douche. Some get sore, some don't. As long as the weight is physically and mechanically increasing, then you're doing it correctly. Soreness is a non-factor.

And, if you MUST feel sore occasionally to reaffirm your confidence in your program, then go dig a ditch...trust me on that..

[MM]

Luckily, I'm sore after almost every workout.

I must be doing something right.

[Girn]

ya same im sore all the time on my chest or arms.. and im making very good progress.. I guess they go hand in hand sorta

[DNL]

If soreness was an idication of how well i perform at the gym, I would just drop the weight and do like 50 reps. That'll get your pumped and sore "foshizzle".

[Gr3mlin73]

I love the soreness....but DOMS dont always happen. Its psychological....