should my muscles be sore after lifting weights?

[purplephilosopher]

and if they aren't, does that mean i should up the weights?
however, i'm not sure that'd be a good idea cause with the
current weights im lifting right now, i can do 6-8 reps, 3 sets
anything more and it'll be a lottt tougher

[Minsc]

They should be sore the day after you're done to have a good workout for bodybuilding/strength training. When they're sore, don't lift weights or work them out(unless you're training for endurance instead of mass).

6-8 reps is good, I think it's the usual recommendation for building strength/mass, but remember to do as much weight as you can do 6-8 reps with. (for mass I think it's better to do until failure than to a fixed number, but it should still be around 6-8 reps)

[votoshka]

I have found that my muscles are only sore after lifting weights, if I haven't done it for awhile (like a couple of weeks or more off). If I have been working out regularly, my muscles don't tend to hurt, even if I've increased the weights I'm lifting.

[Aurora]

well, -8 reps build a lot of mass but you loose it quite easy as soon as you wuit, Id rather rec. doing bout 8-10 reps for more endurance and maximum musce developement actually.

Gettingsore or not depends, if I just started working out again I usually get sore as h*** the first times, especially after a break. When ou get into it it seems to ease off quite a bit. Not being sore does not mean that the workout was ineffective tho! thnk god..

[SmellyOrc]

Getting sore has absolutely nothing to do with the fact if you had a good workout or not. If you're just starting, it can be expected. If you're already somewhat experienced, you can have a great workout while not getting sore.

Purplephilosopher, why don't you post your workoutschedule. Meaning which exercises you do, how many sets, reps.

[Boreas]

I tend to not really get sore and I have built muscle.

If the weights are light, I just do more reps. Also, go slow, it is more about the amount of time the muscle is stressed/used than the amount of reps. So doing 6-8 reps at 10 seconds a rep would be better than doing 6-8 reps in 20 seconds.

[Matthew Shea]

Originally Posted by SmellyOrc

Getting sore has absolutely nothing to do with the fact if you had a good workout or not. If you're just starting, it can be expected. If you're already somewhat experienced, you can have a great workout while not getting sore.

That's my experience, too. My muscles get a little fatigued for an hour or two after I work them hard, but they don't get sore anymore. I typically do 2 sets of 12 reps with most exercises using enough weight so I can barely make it to the end of the second set. I'm more into overall fitness instead of muscle building, though.

[Angela]

You're increasing your fitness by working out, but you're not building much muscle if you're not at least a little sore 1 or 2 days after a weight resistance training session.

I do Superslow (because I'm a delicate flower, and it's easier on my back, etc.), which is just one set to failure, ideally 8 reps, alternating upper and lower body, 3 days a week. Each session only takes about 25 minutes, so it's actually superfast. It's the "to failure" part that is the key -- you have to use enough weight that by the eighth rep, you couldn't do another if a million dollars were on the line. It's a great workout for women, but I imagine men would like it too.

[Uplift]

Originally Posted by Matthew Shea

That's my experience, too. My muscles get a little fatigued for an hour or two after I work them hard, but they don't get sore anymore. I typically do 2 sets of 12 reps with most exercises using enough weight so I can barely make it to the end of the second set. I'm more into overall fitness instead of muscle building, though.

Heres something you might like to try, to develop super fitness, super focus, super development. Its hard and you'll more than likely get a bit sore.

Say you are deadlifting. Do your first set as you would, really strict and focused, pushing to get 10-12 reps.

Second set, add enough weight to get 6-7 really strict reps, but a weight you could get 8-10, really pushing. On the sixth or seventh rep, aim for 4-5 partials in the top position, only lowering the bar to just above your knees. Then without stopping, go to just above your knees, and hold an isometric for 10 secs, then lower, a negative as slow as you can, all the way down.

Pulling exercises are a little bit different. When you know you might get one more rep, hold an isometric for 10secs half way down, then the neg fighting to the bottom, then try partials from the stretched position, until you can't get any movement at all. It, in both cases, is one full on adaptation guarranteed set.

Not for beginners though. And not if your eating isn't up to it, nor your recovery plan.

[SmellyOrc]

Originally Posted by Angela

You're increasing your fitness by working out, but you're not building much muscle if you're not at least a little sore 1 or 2 days after a weight resistance training session.

Bullshit. Like I said, being sore says NOTHING about your workout, at least if you've been doing it for more than a few weeks. After that, your body adapts. When changing to a new program, sure, you may get some soreness. But it will go away, the body adapts. You won't get sore if you've been on that same program for like 2 weeks.

Also, in Superslow, do you have to lift real slow, or not? Because if so, imo its worthless, because you have to hold back, and can't activate many motor neurons that you could have if you just lifted it either at a normal speed, or explosively.

Won't go into the whole training to failure stuff. Let's just say its better to train to success then to failure.

Edit @ uplift: Those partial reps you described for deadlifts, really are for advanced people. Intermediates and beginners alike get pulled over, weight gets shifted to the balls of their feet, and most of the time, and they can't keep the arch in their lower back.
Also, the deadlift ain't meant to be performed for over 5 reps.

[Angela]

SmellyOrc, you can disagree with me all you like about anything, but your calling my opinion "Bullshit" is blatant disrespect and is not only against the rules of this forum, but also just bad form. Therefore I have reported your post to the moderators of this forum, rather than deleting your ill mannered post myself.

I stand by my opinion, the wonderful results possible in growing muscle tissue using superslow techniques, and my opinion regarding muscle soreness.

[Uplift]

Originally Posted by SmellyOrc

Bullshit. Like I said, being sore says NOTHING about your workout, at least if you've been doing it for more than a few weeks. After that, your body adapts. When changing to a new program, sure, you may get some soreness. But it will go away, the body adapts. You won't get sore if you've been on that same program for like 2 weeks.

Also, in Superslow, do you have to lift real slow, or not? Because if so, imo its worthless, because you have to hold back, and can't activate many motor neurons that you could have if you just lifted it either at a normal speed, or explosively.

Won't go into the whole training to failure stuff. Let's just say its better to train to success then to failure.

Edit @ uplift: Those partial reps you described for deadlifts, really are for advanced people. Intermediates and beginners alike get pulled over, weight gets shifted to the balls of their feet, and most of the time, and they can't keep the arch in their lower back.
Also, the deadlift ain't meant to be performed for over 5 reps.

I pointed out its not for beginners. If you can't keep the arch, you are using too much weight, and think you are stronger than you are when beginning. Or else its just slackness. Once you become strong enough, properly developed, the arch isn't necessary. Check the form of powerlifters and strongmen.

Deadlifts aren't what? Have a look at some strong man comps. I love doing sets of 30. Sometimes after preexhausting thighs with leg extensions. Squats are the same. Try some breathing squats for 30. Of course you'll have to build up, its really taxing. But I don't need gripping aids or belts. And the workout for your heart, lungs and blood supply is deluxe, as is effect on metabolism, not to mention focus.

Makes it a joy to focus on doubles and singles, and partial doubles and singles.

I can't remember the exact number, some one will know it, but to enter, to be accepted on Ken Shamrocks training team, you had to be able to squat body weight for something like a couple of hundred reps.

As for failure, tell it to Yates. No success? Remember, you still aim for more reps and weight, more success.

Superslow builds enormous tendon and ligament strength, and hones neural pathways. Makes explosive training really safe and efficient. Not to mention heart and lungs etc. So you must think an isometric results in being unable to move.

Many advanced trainers change their workouts frequently, for the exact reason you describe. Most people do tend to adapt quickly, some quicker than others, especially when advanced. So, same old same old, no more adaption, no soreness.

Also lot of guys don't feel anything after workouts, because the reality is, despite what they say, their workouts aren't any reason to. When you don't give your body reason to adapt it won't. Thats why when you immobilise a muscle, or use it less, it gets smaller. You don't need it.

In the end, train how you like, theres lots to try, endless ways, but be honest with results you are getting, and open to change if they aren't what you want.

And as for the original question, there is so much info covering that already, it is repetitive to keep repeating it. A quick look back through some threads will give a contrasting variety of info, and something will suit, or resonate.

[SmellyOrc]

Originally Posted by Angela

SmellyOrc, you can disagree with me all you like about anything, but your calling my opinion "Bullshit" is blatant disrespect and is not only against the rules of this forum, but also just bad form. Therefore I have reported your post to the moderators of this forum, rather than deleting your ill mannered post myself.

With all due respect, you didn't post it as an opinion, but as a fact. At least, that was how I read it. Also, I didn't mean to be disrespectful, sorry about that.


@Uplift Regarding failure, I could also tell Jack Reape (spelling?). Both sides have two champions to back them up. I'm going with the not-to-failure side.

Super tendon en ligament strength ain't needed. They are already around 2-3x as strong as the muscle, i.e. the muscle will give out before the tendons and ligaments. The only tendons and ligaments you really would want to strengthen are the wrists and ankles, because they are the most vulnerable.

Why deadlifts aren't meant to be performed for over 5 reps? Because then it turns into a cardio workout, not a muscle-building one.

But then again, just do what works for you.

[jaydeschizo]

If you've been doing weights regularly for several weeks, you shouldn't feel sore anymore the next day.

[Uplift]

Originally Posted by SmellyOrc

With all due respect, you didn't post it as an opinion, but as a fact. At least, that was how I read it. Also, I didn't mean to be disrespectful, sorry about that.


@Uplift Regarding failure, I could also tell Jack Reape (spelling?). Both sides have two champions to back them up. I'm going with the not-to-failure side.

Super tendon en ligament strength ain't needed. They are already around 2-3x as strong as the muscle, i.e. the muscle will give out before the tendons and ligaments. The only tendons and ligaments you really would want to strengthen are the wrists and ankles, because they are the most vulnerable.

Why deadlifts aren't meant to be performed for over 5 reps? Because then it turns into a cardio workout, not a muscle-building one.

But then again, just do what works for you.

Exactly. Or you could tell Viator, and then there's Nubret...sets of 30 reps. We all have different make ups, I've been training for close to 35 years, and like lots of things, different strokes for different folks.

I also played national level sport, and tendon and ligament damage is very common, and unlike muscle damage, much more serious. It limits strength, and can end careers. Knees, shoulders, rotator cuff, and yeah, ankles and wrists, but it doesn't end there. Even Schwarzenegger destroyed his triceps tendon, and it almost ended his career. Hamstrings and biceps tendon tears are common too.

Tom Platz, with the most famous, huge, developed legs ever, regularly did high reps...squatting and dead lifting.

Powerlifting Heads-Up

So do the strongest of bodybuilders, strongmen, athletes and so on.

CU Powerlifting Club

Workout Routines: The 20-Rep Deadlift Routine

The Cheapest Anabolic

Breathing squats were really popular for size, before drugs really took off. But they are murder, not many people do them. You don't use little weights though. You learn that most peoples minds give out, long before their bodies will. The overall effect on your system is dramatic. I am 6 foot 225 lbs muscular weight, at over 50, and it helps me keep size. I built up to this size from extremely skinny, and have managed to easily hold it for 25 years. Getting bigger, too big, is the biggest problem I face, as it begins to actually hinder surfing performance...partly because its hard to get boards (not mals). So for me, and plenty of others, it works really well. I'm really happy, healthy, fit and strong.



You are right, do what you are into, and believe in it and focus on it.

[Angela]

Originally Posted by SmellyOrc

With all due respect, you didn't post it as an opinion, but as a fact.

Your opinions, mine, Steve's, Erin's, and everybody else's here may often occur as "facts" -- it's a little cumbersome to start every post with, "In my opinion...." or "I think..." Although I often do qualify my thoughts that way, I believe it's understood here that we are expressing thoughts and opinions, not making scientific pronouncements, for the most part. I will watch that in the future to avoid misunderstandings such as the one you have made.

Regardless, whatever I or any other poster says, the practice of naming it with an obscenity is against forum rules (fact) and very rude (opinion).

You apologize for being disrespectful, but I notice you have not edited your post to remove the disrespect.

[SmellyOrc]

Can't edit my post anymore...

[piglet]

My muscles are always sore. I used to workout almost everyday 2 or 3 hours.
Now I workout with weights 2 or three times a week and then walk 2 miles 3 days a week. I even stretch every day. I am sore all the time. It really does not stop even if I don't workout.

[Spirittap]

From experience i've felt the highest level or soreness when i first started working out. After that it all depends on how long i let a specific muscle group rest before working out. If i let a specific muscle group only rest for around 2 days, eventually i wouldn't feel much soreness or any at all the next day after working out. If i let a specific muscle group rest for a week then i would continue to feel a little bit of soreness the next day or two after working out.

Since you're doing low reps i'll assume you're trying to gain mass. The best way i've been able to achieve mass without any form of supplement is by working out a specific muscle group once a week, 4-6 reps per set, and letting it rest for a week.

If you stroll into the world of supplements (creatine, etc...) and/or drugs i'm sure you could gain mass no matter how you exercise, but i wouldn't suggest doing that. Your body is your temple.

[ChefSalad]

piglet, it's probably your bed and/or pillow. Seriously.

[TheSlave]

After reading this forum a long time I finally decided to register. Yes, hello everyone. My first post will probably make me look like an a*****e to some people but I really need to point out couple of things I'm worried about (in this thread). There are many good advices as well as many bad ones in this topic. Please don't take offense if I comment your text, I only speak of what I'm definitely sure about.

First of all muscles can be sore after training (mine are right now, two days after it) but it's possible to build muscle without the soreness. Of course you will have sore muscles if you keep long breaks between training sessions or if you are just starting after a really long break (months, years, maybe first ever time at the gym etc). Training the same muscles several times per week will first make them hurt like h*ll but when the body gets used to it, you will not have sore muscles anymore. It's still possible to make them hurt though (both in a good and a bad way).

6-8 reps is good for building mass and strenght at the same time but if you train the same muscles several times every week then you have no need to train until failure (and you shouldn't). However, if you only train the muscles once every week then it's ok to do it until failure. Muscles can take harder training than this but your nervous system needs time to recover (I think it's called "nervous system" in English, right?).

For some people 6-8 reps don't build muscle because people are different (surprise). For some people 5 is enough and for some 20. Good way to test this is to test first your one repetition maximum, then try how many you can do with 80% of it. If you can do 10 then the best way to build muscle is using 60-90% of your maximum for 5-20 reps (calculated: 0,5 x 10 reps and 2,0 x 10 reps). So use something between 5 x 90% and 20 x 60% when training.

Deadlifts are really supposed to be done in short bursts, 1-5 repetitions is good. Again some people might get something from doing 10 reps but for most of us it just turns in to a cardio workout (like SmellyOrc mentioned).

Angela: it's of course wrong to call your opinion "bullshit" but please don't delete posts that are valuable to people (yes, I know you didn't delete it ). Muscle soreness is not needed for building muscle. Causing microtraumas(?) to the muscle is enough for it and that can be achieved without feeling pain the next day.

I have never understood the idea of working out at the gym every day. 3-4 times a week is enough, depending on how you train. Some programs need just 2 times at the gym and some require 5 or 6. Training can be fun and then it's difficult to keep yourself out of the gym but the body needs some rest, at least one day per week is recommended. That one day is needed for refilling your natural hormone levels up again.

And people please don't use professional athletes in your examples. Some professionals train differently than others because they are all different. Remember that the bodybuilding monster you like might be more talented than you, he might use stronger medicines than you and he is at different level than you. Don't train like the guy who lifts 500lbs if you can only lift 100lbs. Top athletes train to STAY at the top, they don't train to GET to the top.


Hmm, I guess that's enough for now. Sorry for ranting but I feel very strongly about these things.

[VacMan]

TheSlave,

Good points, thanks for the post!

-Vacman