Soreness

H

hs89

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Whats wrong? I am hitting the gym pretty often, this week I went 7times, usually 4-6, I always try and push myself on each session, but I havent got sore in a long time now, and wondering what I am doing wrong,I thought you were supposed to notice it when you challenge yourself. Tried to search at the net but its only about not getting sore. Anybody have any good answers?


Would appricate answers :)
 
when you're going to the gym as often as you say you are, are you changing up your routine? or are you doing the same types of exercises that you've always been doing?

Many people fall in the last category, and this results in plateauing. Meaning your body has adapted to the demands you impose on it. Suggestions would be to find a way to change up your routine to give your body another form of stimulus.

Or you could be just be in crazy shape where not even exercise has any impact on you...
 
Lately I have had 3 different types of programs when it comes to weighttraining, and one time a week I do all of it in one session.I always try and challenge the weights of the manuals and those traninginstruments swich them up in weight. Just not sure whats wrong, and in crazy shape, I doubt on that one,its not like I have never got sore, I did often earlier, but then I didnt workout as many times a week, and that makes me wonder if I am doing something wrong.
 
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hs89 said:
Lately I have had 3 different types of programs when it comes to weighttraining, and one time a week I do all of it in one session.I always try and challenge the weights of the manuals and those traninginstruments swich them up in weight. Just not sure whats wrong, and in crazy shape, I doubt on that one,its not like I have never got sore, I did often earlier, but then I didnt workout as many times a week, and that makes me wonder if I am doing something wrong.
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Could you post one of your programs so that we can look over it?
 
ok :) here it is one of them.

legcurl 3* 8 ,Leg extensions 3*8 ,lunges 3*8 ,squats 3*8 ,Behind The Head Deltoid Presses Seated 3*8, ,Dumbbell deltoid lateral raises 3*8.
 
hs89 said:
ok :) here it is one of them.

legcurl 3* 8 ,Leg extensions 3*8 ,lunges 3*8 ,squats 3*8 ,Behind The Head Deltoid Presses Seated 3*8, ,Dumbbell deltoid lateral raises 3*8.
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In my oppinion, skip the behind the head deltoid presses... if you're not careful you could cause injury.

I see that in this workout you are only concentrating on lower body and deltoids (shoulders). Are you doing any compound moves for chest or back on the other days?
Or are you doing this exact routine each time you go to the gym? And are you doing any cardio?
 
benelson101 said:
7 days a week is probably too much for most people. 6-7 days a week for a few weeks is certainly too much for almost anyone.

Whats sore? If its a definite part of the body it could be an injury that needs sorting, if its an all over soreness, have a few days off and give yourself more time to recover between sessions.
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She's wondering why she is NOT getting sore after pushing herself at the gym. Re-read her post.
 
You say you would recommend to cut the behind the head deltoid presses, is there another exercise you do instead? something else that would be a better alternative?

Of course I workout the rest of the body aswell :) that was only one of the programs. Here is the rest

-Dips ,flyes, incline bench press, triceps press, lying pullover exercise with manual.

-chins, seated cable row, seated biscepscurl, back extentions with weight, situps with weight, situpsmachine, Machine Trunk Rotation,

So I got three programs, and one day a week I do all of the exercises together. The other sessions is a 45 min kardioworkout, and other is classes, Pilates or Ropes. but its not always I manage to do the groupworkout.
 
hs89 said:
You say you would recommend to cut the behind the head deltoid presses, is there another exercise you do instead? something else that would be a better alternative?

Of course I workout the rest of the body aswell :) that was only one of the programs. Here is the rest

-Dips ,flyes, incline bench press, triceps press, lying pullover exercise with manual.

-chins, seated cable row, seated biscepscurl, back extentions with weight, situps with weight, situpsmachine, Machine Trunk Rotation,

So I got three programs, and one day a week I do all of the exercises together. The other sessions is a 45 min kardioworkout, and other is classes, Pilates or Ropes. but its not always I manage to do the groupworkout.
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Yes, the better alternative to behind the head press would be just a dumbell or barbell shoulder press (in front of your head).

Are you seeing any results I mean what is your ultimate goal? If I were to make a suggestion I would do weights 3 days out of the week each day would consist of a full body workout of your major muscle groups consisting of: some type of squat exercise, deadlift, some type of pull, some type of press and some type of push and throwing in a few isolation exercises if you want.

If you have been doing your same routine that you have described for over 3-4 weeks- your body has adapted and it's time to completely switch it up.

Did that make sense?
 
hs89 said:
Tried to search at the net but its only about not getting sore. Anybody have any good answers?

Would appricate answers :)
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Sounds like what you are describing is the soreness also known as Delayed Onset Muscle Soreness or simply DOMS. Here are a couple articles about it:

Muscle Pain and Muscle Soreness After Exercise - What Causes Delayed Onset Muscle Pain and Soreness - DOMS

http://www.bodybuilding.com/fun/south127.htm

It very well could be that your body is adapted to the routines you are doing and it is time to change them up...always a good idea actually anyhow. It also could be that you are doing things "right" without really trying (i.e. good warmup, stretching, weight increase, etc.)

I include leg presses into my leg workout every 3-4 times I do it, alternating with Smith Squats, Hack Squats, etc.

My log shows steady increases in weight on my leg press but I rarely experience intense (if any) soreness in the days afterwards. I'm usually only sore if I incorporate a new leg exercise or one that I only rarely do (V-Squat).

If you are seeing results, I wouldn't worry too much about being sore so much. But it would still be a good idea to review your routine and see how long you've been doing the same exercises. Like Weightwhat said, change it up every 4 weeks or so, or incorporate 1 new exercise for a particular body part every week/workout so you are constantly changing things up on your body.
 
honestly, you should NOT be sore. Stiff...tight...sure. Painful? Aching? NO.

newbies get sore because its a shock to the system and its so easy to over do it when your normal routine is sitting at a desk.

but you should only feel mild DOMS after the initial break-in on your body.
 
Im also having the problem where you dont feel the burn the next day apart from chest. When im doing chest which is on a Friday I really feel the burn because I do pyramid sets and go upto 20reps sometimes.

Some people say dont go this high even on a cut but if I feel the burn the next day its working right?
 
beaver, did you even read my post?

you feel the burn in the gym. Afterwards, anything more than some stiffness/tightness means you probably did too much.

the more sore you are, the more recovery time needed. too much is not a good thing. more is not necessarily better.
 
:laughing2:
malkore said:
beaver, did you even read my post?

you feel the burn in the gym. Afterwards, anything more than some stiffness/tightness means you probably did too much.

the more sore you are, the more recovery time needed. too much is not a good thing. more is not necessarily better.
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Ahhh my bad. I mis-read someone saying if you dont feel the burn it aint working. Thought they meant after the gym aswell :laughing2:
 
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