weight liffting

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gazz1983

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why dont i get sore after weight lifting? please help

:) hi every 1
iv been weight lifting for 5 weeks now ,the first 3 weeks i felt stiff and my muscles were aching all over but for the last 2 weeks they have been fine,is this a good sign or does it mean i need to do more weights? iv tried doing more weights but they are just to heavy!
 
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If you have been doing the same routine for 5 weeks, then it is time to change it up. Soreness is not a goal to shoot for because it's not always a good thing. After about 4 weeks you need to change your routine around because your body has adapted to what you have been doing.
 
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i have been changing the ruitines around,at the moment im doing what they call triangle reps which is : BENCH PRESS 40kg -15 reps 50kg-6 reps 55kg-3 reps SHOULDER PRESS 20kg-10 reps 30kg-6 reps 40kg-3 reps TRICEP DIP 10kg-15 reps 15kg-10 reps 17kg-10 reps DUMBELL CURL 10kg-10 reps 15kg-10 reps 17kg-4 reps DEADLIFT 30kg-10 reps 50kg-10 reps 50kg-10 reps BENT OVER ROWS 30kg-10 reps 50kg-6 reps 60kg-6 reps SQUATs 40kg 3x10 dumbell press 15kg 3x10and i also do 100 sit ups and i worm up and worm down on each one.I olso drink a promax powrer drink half an hour after each tranning i do it 3 times a week and leave a day gap.
 
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I would suggest doing your heavy sets FIRST. When you do 15+reps first set and then start increasing weight, you tire out your small muscle groups leading to a less efficient and less beneficial session. Go with a light warm up set under 10 reps, and then go to your heaviest set and go down from there.

In what way are you changing your routine around?
 
i change to hevier weight after each 2 week,do you muscles still grow if you dont get sore?
 
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That is not a routine change. That is a weight change. You need to change your exercise order, reps, sets, weight, and exercises performed. Try to change as many variables as you can each 4 weeks or so, otherwise you will hit a wall. You will still benefit from doing the same thing, but it's like driving down the road with your brake on. It's much easier to get where you want to be if you change the scenario.
Yes, you can still grow if you are not getting sore. But if you don't feel sore at all, you are not lifting with the right intensity.
 
i get a little sore but only on my chest and back,do u know any excirecise to tone my abs other than press ups and sit ups?
 
for abs, i prefer crunches and reverse crunches for upper and lower respectively.
Since crunches are easy enough, reverse crunches are less common.
Lay on a bench on your back, with your hips the end, and reach over your head and grasp the bench for support.
now raise your legs up so they are perpendicular to the floor (your body should be in an L shape).

Now, focus on using your abs to pull the hips up off the bench. There isn't a lot of range to this movement..4" or so. Hold the contraction at the peak for 1 count. Then set your hips back down, and immediately begin a new rep. Do NOT use momentum, and do not use your back to push your hips up.
This works upper and lower abs, but the lower abs are primary...the upper abs are just tensing for stability/backup...so if you did crunches already, expect this to make them burn again.

I do these as compound sets...a set of crunches, then a set of reverse crunches...rest. repeat for 2 more sets...more if you are a more advanced trainee.
 
That’s one of my favorites Malkore, although I do a more evil variation.
Lay flat on the floor. Extend your arms straight overhead and grab a kettlebell or easy bar with 35-50lbs. Lift your legs straight up as before, then lower slowly. As you lower your legs the counter balance allows you to lift the weight that's over your head off the floor a bit while you lower your legs. This blasts your entire abdominal section as opposed to the other method.
 
There's no need to do 200 sit ups a night. Abs are muscles too, and they need rest just like your pecs or quads. Abs shouldn't need to be worked more than 3 times a week.
And remember that no amount of ab exercises will make you lose a fat gut...you have to lose fat from everywhere...and the last bit of fat is always removed through a clean diet, not sit ups.

And honestly, crunches do a better job than sit-ups, which work your hip flexors more than the abs.
 
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