Building High-Performance Muscle™
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No Soreness?
1
 

DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

Guys, I'm a lifter whos been lifting since about fall of last year. I have a problem. I can easily get my chest sore, and i can get my arms sore sometimes. My back and legs though, they just will not get sore! I recently took 6 days between my leg days(got my wisdom teeth out) and got back into the gym.

For my workout I did:
squats: dropset 295x3,245x5,195x7,145x8,95x12
Deficit Deadlifts: 275x3,5,5
One Leg 45 degree leg press: alternate legs instead of rest time, 5 reps/leg

Then the next day i wake up, and virtually zero soreness. So i decided I should try the hitting legs 2 days in a row approach to get them sore, so i did a pretty high volume workout with some rest pause sets and low rest sets at the end.
Today i wake up and NO SORENESS! What do I do? I swear i'm pushing myself in the gym I need help guys

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AzCats
Level

Join date: Jan 2007
Location: Arizona, USA
Posts: 407

DoIEvenLift wrote:
Guys, I'm a lifter whos been lifting since about fall of last year. I have a problem. I can easily get my chest sore, and i can get my arms sore sometimes. My back and legs though, they just will not get sore! I recently took 6 days between my leg days(got my wisdom teeth out) and got back into the gym.

For my workout I did:
squats: dropset 295x3,245x5,195x7,145x8,95x12
Deficit Deadlifts: 275x3,5,5
One Leg 45 degree leg press: alternate legs instead of rest time, 5 reps/leg

Then the next day i wake up, and virtually zero soreness. So i decided I should try the hitting legs 2 days in a row approach to get them sore, so i did a pretty high volume workout with some rest pause sets and low rest sets at the end.
Today i wake up and NO SORENESS! What do I do? I swear i'm pushing myself in the gym I need help guys

If soreness is the only indicator of a good workout, then I'm friggin screwed.

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NikH
Level 1

Join date: Feb 2011
Location:
Posts: 499

ehm.

Take your 70% of your one rep max.

A: squat 10sets for 10 reps with 60seconds rest in between.
A2: lying leg curl 10 sets of 10reps, rest 60seconds.

Do one squat set, then one leg curl set, then one squat set etc...

then do 10x10 standing calf raises.

If you are still not sore/ if you still feel energetic.

Take some manageable dumbbells and do 5sets of lunges.

If you are still not sore/ if you still feel energetic.

do bodyweight jumps from squat position, until your legs wont lift you anymore.


Keep me posted, tell me if you get D.O.M.S

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DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

NikH wrote:
ehm.

Take your 70% of your one rep max.

A: squat 10sets for 10 reps with 60seconds rest in between.
A2: lying leg curl 10 sets of 10reps, rest 60seconds.

Do one squat set, then one leg curl set, then one squat set etc...

then do 10x10 standing calf raises.

If you are still not sore/ if you still feel energetic.

Take some manageable dumbbells and do 5sets of lunges.

If you are still not sore/ if you still feel energetic.

do bodyweight jumps from squat position, until your legs wont lift you anymore.


Keep me posted, tell me if you get D.O.M.S



Okay I'm going to try this next leg day, for 70% my squat 1rm do i count my bodyweight? because technically I'm squatting that too. and for the squat/ham curl superset is it squat 1 min rest curl 1 min rest repeat? or is it squat curl 1 min rest squat curl 1 min rest

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Gambit_Lost
Level 3

Join date: Jul 2006
Location: Japan
Posts: 3924

-Soreness is NOT an indicator of success. In fact, recovery is extremely important.
-No, you do not count your body weight on squats.
-I suggest you find a good program off this website and try it.
-Journal/write down what you do and the weights. Increase when you can.
-Enjoy. You've found a great resource (this site) years before I did. If you read/follow advice from this site, you'll be extremely successful.

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DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

Thanks for all the replies guys! I appreciate it!

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fisch
Level 3

Join date: Jun 2008
Location:
Posts: 747

Your doing low reps, and low volume. Not as likely to be sore with that. Try doing 10-15 reps for all exercises, and add in some more exercises like leg curl and leg extension.

Mainly the higher reps thing will help. Least it does for me and a few others I've talked to.

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DAVE101
Level

Join date: Feb 2013
Location: Indiana, USA
Posts: 225

Search button?

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DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

What about the search button? and guys for the second workout the day after i did all high reps up to 30 per set on leg extensions and curls. I think I might be overtraining a little

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patrick4588
Level

Join date: Jul 2011
Location: Georgia, USA
Posts: 154

soreness is not a good indicator of your workout. are you growing and getting stronger?

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DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

I am getting stronger. slowly though

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DAVE101
Level

Join date: Feb 2013
Location: Indiana, USA
Posts: 225

DoIEvenLift wrote:
What about the search button?

Do you even use it? This topic has been addressed a dozen times, soreness is not an indicator of progress.

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Andrewdwatters1
Level 1

Join date: Jul 2010
Location: Colorado, USA
Posts: 458

don't you dare complain that your legs don't get sore after squats.

but more volume less rest between sets

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unclematt
Level

Join date: Jan 2013
Location: Florida, USA
Posts: 9

do i count my bodyweight? because technically I'm squatting that too

This is a great idea makes my squat sound a hell of a lot better.

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Apollo1029
Level 1

Join date: Jul 2010
Location: Oregon, USA
Posts: 218

Troll Much?

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Sentoguy
Level 3

Join date: Nov 2005
Location:
Posts: 6022

unclematt wrote:
do i count my bodyweight? because technically I'm squatting that too

This is a great idea makes my squat sound a hell of a lot better.


No, all squatting numbers in terms of weight used are referring to additional external load/weight; otherwise you would just say "bodyweight squats".

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DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

Apollo1029 wrote:
Troll Much?


I'm not trolling, I've just never read specifically if calculating percentages of your 1 rep max squatting you include bodyweight or not. I don't count it in my lift total.

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HiFiBoy
Level

Join date: Mar 2009
Location: England
Posts: 253

So, I assume your initial squat numbers include body weight as well? If so, that would explain why you're not getting sore.

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DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

No, I have never used percentage to calculate my leg day squats, I just went by what felt hard

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NikH
Level 1

Join date: Feb 2011
Location:
Posts: 499

so did you try my leg-day yet?

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DoIEvenLift
Level

Join date: Feb 2013
Location:
Posts: 29

No because vacation screwed up my schedule, I'm going to try it soon though. Thank you.

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