I'm never sore after a workout the next day.

[merl227]

Is this odd? I feel like I get a good pump in the gym but literally by the time I get home, take a shower, and eat It's like I'm just back to normal again. And the only time I'm a little sore the next day is when I work out legs. Is it because I'm not working out hard enough? I give it my all, I'm drenched in sweat afterwards, but still I'm never sore after working out. What gives? Thanks.

[mjf100215]

You don't need to be sore to make progress. Follow a properly structured routine, make sure your weights are going up and you'll be fine.

[merl227]

Thanks for the reply. Appreciate it man. I didn't know that. Definitely have to start doing some more research I suppose. I feel pretty weak but I'm not super small.

[Farley1324]

Is this odd? I feel like I get a good pump in the gym but literally by the time I get home, take a shower, and eat It's like I'm just back to normal again. And the only time I'm a little sore the next day is when I work out legs. Is it because I'm not working out hard enough? I give it my all, I'm drenched in sweat afterwards, but still I'm never sore after working out. What gives? Thanks.

So? You don't need to get sore.

Height, weight, training history, current program, current lifts?

[merl227]

I'm 5'10. Approx 165. Body fat is 11% (got it measured in a water tank thing in January). I've only been working out seriously for a year. I don't follow a program. I do chest, triceps one day. Then back, biceps the next. Then legs, shoulders. Then strictly arm day. Then one - two days of rest depending on how I feel. I don't really know anything about bodybuilding nutrition or workout programs to be honest. I just go in the gym & do my favorite exercises for that certain workout day wether it be chest tricep day. Back bicep day. whatever.

I'm ashamed to say this but... I don't even know how to dead lift or squat.

[Tyrbolift]

I think what you really need to do is take a small spiral notebook and pen and write down every set, what weight you use, and how many reps on each set. That will give you a baseline. Take it with you every day you go workout and put down each workout on a new page, writing and recording in between sets. You need more discipline in the gym.

[wowter]

Your biggest issue is you're just doing whatever in the gym, not a lack of soreness. Get on an actual program, things will go much better for you.

[PeaceWithin]

I can echo what you are saying. I go really hard, soaked in sweat, and usually finish with some high intensity work with a sandbag or kettlebell. With the exception of my forearms and traps, and the occasional leg day, I rarely feel sore.

That said, you definitely need to develop some structure. Read the stickies at the top of this forum. Cannot stress enough how important deadlift and squat are. Watch the tutorials, get on a lifting plan, write down everything.

[Farley1324]

I can echo what you are saying. I go really hard, soaked in sweat, and usually finish with some high intensity work with a sandbag or kettlebell. With the exception of my forearms and traps, and the occasional leg day, I rarely feel sore.

That said, you definitely need to develop some structure. Read the stickies at the top of this forum. Cannot stress enough how important deadlift and squat are. Watch the tutorials, get on a lifting plan, write down everything.

FYI: In a resistance/weight training context, intensity is properly defined as % of 1 rep max. As in, higher intensity means heavier weights closer to your one rep max. Intensity does not mean perceived exertion and certainly doesn't mean high rep low rest cardio with a weight.

[arcticnova]

Judging off your pictures, you have the body genetics that many lifters would kill for. If you get on a solid program you will most likely have a top body in no time.

Dont worry about pumps or soreness. If you have really only been working out a year and its been a bro split, get on one of the beginner or intermediate programs and you will explode in strength.

On the other hand if you really just want to feel soreness, then do your same heavy workout but really take the eccentric part of the movement VERY slowly and focus on it. (For example the eccentric part of benching is on the way down to your chest. ). There has been alot of studies that show it is actually the eccentric part of the movement that causes the most soreness, for one reason or another. However, keep in mind that there is not alot of benefit for the beginner/intermediate to do this. Soreness does not equal strength or size.

[PeaceWithin]

FYI: In a resistance/weight training context, intensity is properly defined as % of 1 rep max. As in, higher intensity means heavier weights closer to your one rep max. Intensity does not mean perceived exertion and certainly doesn't mean high rep low rest cardio with a weight.

Fair enough, I guess intensity was not the word I was looking for. I can roll with high level of perceived exertion (perceived being the key word, since I am fat/soft, haha)

[merl227]

I'm going to start a beginner strength training program then. I'm currently in the process of building my own home gym in my garage. I have a gym membership for a few more months. You guys are right. I have to get more regimented for sure... I want to get strong and bigger. Gotta read some of the stickies. Thanks for the advice everyone.

by the way. How do I jump to a thread that I started or commented in instead of having to go to the main forum page, select that subforum, and then scroll down to find my thread?

[Tyrbolift]

I'm going to start a beginner strength training program then. I'm currently in the process of building my own home gym in my garage. I have a gym membership for a few more months. You guys are right. I have to get more regimented for sure... I want to get strong and bigger. Gotta read some of the stickies. Thanks for the advice everyone.

by the way. How do I jump to a thread that I started or commented in instead of having to go to the main forum page, select that subforum, and then scroll down to find my thread?

Click the link at the top left that says "user cp."

[RK42]

On the other hand if you really just want to feel soreness, then do your same heavy workout but really take the eccentric part of the movement VERY slowly and focus on it.

Or even better, use RockCrab's Tired and Sore Routine.