How do I know it was a good workout?

B

badfinger

0
I've been trying a new exercise routine that I read about for about a couple weeks. Previously I had no routine I just exercised and weight-lifted almost randomly whenever I got a chance, which made me tone but did not give me the muscle mass I wanted.
My question is: How should I be feeling after an hour or so after exercising or lifting, or on the next day? My muscles are very tightened and stressed so I know im working them during a set, and for a short time after but it doesn't last long.
Could this mean I'm not working them to their full potential, and if not should I be doing more exercises or increasing reps or something else?
Thanks for any help, I just want to make sure I'm doing the exercises right so I can get the best results.
 
It could mean a number of things:
1. You have a phenomenal recovery time
2. Your form is bad and you're relying on synergists to cover your primary muscle group's slack
3. You're not working the muscles to the point of failure

Solutions to each include:
1. No problem here - you're just lucky! Of course, this means you're able to workout more frequently ;)

2. Work with somebody who can critique your form. A few quickie form tips (use them when they apply to your particular workout)
- Eyes and face toward the sky
- Arch your lower back inward
- Keep your upper back very straight
- Bend your knees slightly
- Back and head always on the pad
- Your back shouldn't change form during an exercise
- Extend the muscle all the way out, and all the way in
- When doing shoulder exercises, don't rely on your arms: roll your shoulders back, and roll them forward. Small movement that targets your back
- When your form is right, it will be harder to do :)

3. You can get your muscles to the point of failure by (a) increasing weight (b) increasing reps (c) doing drop sets
- Increasing weight: Higher weight exercises with fewer sets and more rest are better for strength building
- Increasing reps: Slightly lower weight exercises with many more sets and very little rest are better for muscle building
- Drop sets: This means starting out with a set using your max weight. Then, for each progressive set drop the weight (until you're doing to almost no weight whatsoever). By your last set, you should have worked out every last ounce of strength from the muscle.
 
Oh, and a final note:
It's a good workout when you feel as though you've done something good for yourself.
 
thanks, trying to be cheap about it though. I dont even belong to any gym, Ive been using equipment at my house, probably a bad idea.
 
Fil's 100% right, and if I had to guess I would say it's your form. If you've never been shown how to do an exercise, you're probably doing it wrong :)
 
Here's a tip for perfecting form: drop your weight used by 50%, so you can focus exclusively on using the correct muscles, and not just 'getting the weight up any way you can'.
Make sure you understand what muscles should be used, and then focus on isolating those, and only allowing the synergists to assist. Also focus on keeping those muscle contracted, as this will help you feel the muscle working.

this is what's referred to as the 'mind - muscle link'.
 
If your not getting sore (DOMS) that means nothing. Soreness has no relation to muscle growth.

You shouldnt train to failure all the time. It is far to taxing on the Central Nervous System. Many people make huge gains in strength without ever hitting failure.

Train for success, not failure.
 
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