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  1. #1
    Registered User 6pack2be's Avatar
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    how come I don't get as sore after working now out

    I meant working out now as the title.


    Hello, I just started working out like 3 weeks ago. The first week was killer sore for days. Then the weeks after that I do get sore but not a lot. Its wierd.

    Is there something Im doing wrong? I uploaded all my workout routines on bodyspace. So you can feel free to critic and give input. Im a beginner.

    Can someone explain that?
    Every workout I do on the muscle group it feels the same, by the last set I can barely finish on that weight level, but the next few days I might be slightly soar. I mainly feel my muscle does feel shakey but not really sore like in the beginning.
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  2. #2
    Registered User Garyxxx's Avatar
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    May be too much volume, not enough intensity or not enough heal time. Not shocking muscle.
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  3. #3
    Registered User 6pack2be's Avatar
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    yeah i thought that but i hardly get soar now. I work out only tues, thursday and sat. due to my schedule the rest of the days i just kick back.

    Im also at a point that i can't do more weight or I wont be able to complet the 3 sets of 10, So i leave it at the same weight and on the same weight I can't do more than 10 on the last set. I really struggle to finish that last 1.
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  4. #4
    Epic Beard Man's Mentor mustangguy1980's Avatar
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    Soreness is not a good indicator of how effective your workouts are. Measurements, size, strength, aesthetics, these are the things you should be concerned with. As long as you're progressing, shocking your muscles into growth (whether by intensity, volume, etc.), that's all that really matters.

    With only working out three weeks, it's way too early to be able to effectively gauge any type of gains, since, more than likely, the first month or two you'll experience what's commonly referred to as "beginner gains".
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  5. #5
    Registered User ✔ wampa's Avatar
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    Originally Posted by mustangguy1980 View Post
    Soreness is not a good indicator of how effective your workouts are. Measurements, size, strength, aesthetics, these are the things you should be concerned with. As long as you're progressing, shocking your muscles into growth (whether by intensity, volume, etc.), that's all that really matters.

    With only working out three weeks, it's way too early to be able to effectively gauge any type of gains, since, more than likely, the first month or two you'll experience what's commonly referred to as "beginner gains".
    x2

    Enjoy the noob gains while you can.

    Also make sure your diet is on point, so all your hard work won't go to waste.
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  6. #6
    Epic Beard Man's Mentor mustangguy1980's Avatar
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    Originally Posted by wampa View Post
    x2

    Enjoy the noob gains while you can.

    Also make sure your diet is on point, so all your hard work won't go to waste.
    Exactly. Remember, only 20% of the work is done inside the gym.
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  7. #7
    Mind over Matter takman's Avatar
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    As mentioned...three weeks? Not enough time to evaluate anything. Just wait when some years down the road you hit a huge plateau and it takes you months to overcome it!
    deadlift 425
    bench 300
    squat 300
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  8. #8
    Registered User 6pack2be's Avatar
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    Thanks for the advice. I always hear people telling me to work out every day and that I should be sore, but i refuse to follow their advice as i know i have to let my muscles repair,especially since im a beginner.

    I have noticed more tone in my arms and they are not as jiggly as before. You can actually see i have a biceps and triceps now vs. just a flat piece of skin. lol

    Thanks for the advice. I'll start measuring up to get progress.
    I'll look closely at my diet. I found out its hard once you start looking at what you eat to maintain and adjust but i have to do it if you know what i mean.
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  9. #9
    Registered User Crazy Polack's Avatar
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    The first week is usually very sore. I know the very first week I started to work out, and any time since long layoffs, I am incredibly sore, and then less and less for a few weeks. Keep at it. You may also notice some muscles don't get that sore, if it all. I never feel any soreness in my shoulders, yet I've made great gains there relative to other body parts.
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  10. #10
    Registered User Garyxxx's Avatar
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    You folks are incorrect. "Soreness" occurs when your body repairs the micro tears that occur in your muscle fibers from working out. Tearing the muscle fibers is THE ONLY way to develop muscle size and strength once you have maximised nerve twitch. So.. if the op is not feeling soreness and not experiencing any gains, he is not doing something right. While the soreness should not be debilitating, should should feel something the next two days.
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  11. #11
    Home Gym User Beachman's Avatar
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    Originally Posted by Garyxxx View Post
    You folks are incorrect. "Soreness" occurs when your body repairs the micro tears that occur in your muscle fibers from working out. Tearing the muscle fibers is THE ONLY way to develop muscle size and strength once you have maximised nerve twitch. So.. if the op is not feeling soreness and not experiencing any gains, he is not doing something right. While the soreness should not be debilitating, should should feel something the next two days.
    ^^^Wrong.


    OP- what are your goals?
    size, strength, general fitness?
    My workout log ---> http://forum.bodybuilding.com/showthread.php?t=133269973
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  12. #12
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by 6pack2be View Post
    Is there something Im doing wrong? I uploaded all my workout routines on bodyspace. So you can feel free to critic and give input. Im a beginner.
    Are you lifting more weight, or the same weight for more reps, week-to-week?

    Soreness doesn't drive muscle growth--progression does. As long as you're increasing the weight and/or reps you're able to lift with good form, you'll grow.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
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  13. #13
    Registered User Garyxxx's Avatar
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    Originally Posted by Beachman View Post
    ^^^Wrong.


    OP- what are your goals?
    size, strength, general fitness?
    Please explain to me what is wrong in an educated way....
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  14. #14
    Registered User 6pack2be's Avatar
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    Im about 195lbs right now with 18% bodyfat.

    If you see me generally im 6'2 and just look thin, my fat is mainly in my gut and love handles. My body type is ectomorph. Hard to gain weight. Took me forever to get to 195 from 170lbs.

    My main goal is to remain about the same weight but have an athletic beach body look, sixpack, nice back, arms and chest. Body fat, anything that will show a nice six pack. Basically a body transformation.

    For lifting weights, on some parts of my body I have increased the weight and maintained the same 3 sets of 10 reps., but Some like my bicep extensions Im still at 25lbs for 3 sets of 10 but can barely make the last 9-10 reps on the last set.

    Its actually getting easier every week i have tried. Heck now i can do 3 sets of 10 reps for pushups where before I did the same but had to remain on the ground fully supported or rest a little between each rep, then go up..etc.

    Now I can do 3 sets of normal pushups with no cheating.

    Hammer curls i can do 3 sets of 10 for 35lbs barely finish last set but it was more than what I started with. tricep cable push down, i started with 3 sets of 10 reps of 50lbs, now im doing 3 sets of 10 reps of 70lbs, which i can barely finish the last set but im improving.

    I'll start measuring up now as I notice cloths fits better instead of all tight. I noticed my belly going down but i have mainly adjusted the diet little by little. I stopped cardio as i was loosing lbs like crazy a week. When I started I was actually 205lbs then went down to 195 within a week and a half, so i quit cardio.


    Im hoping to achieve that by July.
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  15. #15
    Banned Hengman's Avatar
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    I hardly get sore in my shoulders and triceps, but they grow quick...so it really isn't about being sore...

    It's more about just having that pump from the gym for that little while... Pumps = growth.

    A good pump = muscle is nice and tight...very hard and dense after a session.

    A bad pump = overtrained and the muscle hurts...not sore after a session.
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  16. #16
    Minister for Propoganda gomez26's Avatar
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    Originally Posted by Garyxxx View Post
    Please explain to me what is wrong in an educated way....
    yes microtears are important (protein degradation). but ... not everyone gets sore anymore even when they have microtears. some get more sore than others. some bodyparts get more sore than others, yet this doesnt correlate with rates of growth. under your 'theory' the bodyparts that get the sorerest should grow the most. they dont. there are plenty, plenty guys who gain substantially yet no longer experience any soreness.

    its been proven heavy negative training causes the most microears & gives people the most soreness. yet this is just a fad that existed for a few short years in the 70s & early 80s. if your 'theory' was correct everyone would be focusing on heavy negatives.

    changing routines constantly gives more soreness. for those who normally do 6-8 reps then suddenly start doing sets of 20-30 reps will get most people sore (or sorer than usual). but this confusion/shock principle altho causing more soreness more often, has never been shown to be better. in fact people who are obsessed with muscle confusion & always changing routines like the wind look the same every year.

    Originally Posted by Hengman View Post

    It's more about just having that pump from the gym for that little while... Pumps = growth.
    not for everyone. many guys who are very fast twitch dominant & grow best from low reps like 5 or 6 get very little pump. guys who are slower twitch dominant who need 12-20 reps for their optimal growth get better pumps, but its just a side effect not the cause.

    sorry, i put soreness & pump in the same category of side effects of training: neither of which are vital for growth but may be more relevant to some people than others.
    "Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
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  17. #17
    Home Gym User Beachman's Avatar
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    Originally Posted by Garyxxx View Post
    Please explain to me what is wrong in an educated way....
    http://www.sport-fitness-advisor.com...-soreness.html

    ^^^Read this. I'd also suggest that you read more instead of listening to what some guy at your gym says or old coach told you. Bro-science hurts everyone.

    Good luck!
    Last edited by Beachman; 05-28-2010 at 08:04 AM.
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  18. #18
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    Originally Posted by gomez26 View Post
    not for everyone. many guys who are very fast twitch dominant & grow best from low reps like 5 or 6 get very little pump. guys who are slower twitch dominant who need 12-20 reps for their optimal growth get better pumps, but its just a side effect not the cause.
    Very interesting. Is there any way of finding out which category you are likely to belong in (barring trial and error)? Indicators, signs, etc.?
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