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)
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.
Last edited by SpecialK; 06-14-2005 at 10:24 AM.
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.
Dont worry about getting sore, it doesnt mean much.
Pitiful Bench-Jockey for life
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
I always get sore in teh back and legs...
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.
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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..
Luckily, I'm sore after almost every workout.
I must be doing something right.
Don't hate the player. Hate the game.
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".
I love the soreness....but DOMS dont always happen. Its psychological....
Give me DOMS or give me death