How come I'm not sore?

Merithyn

Something's been kind of bothering me lately. I've been working out quite a bit over the last few months, which is new for me. A few weeks ago, I added weight lifting to my repertoire. I'm not doing the whole girlie low weight/high reps. No, I'm doing 4 sets of 8 reps of the highest weights I can do +5 pounds. It hurts like heck when I'm doing it, and I will push myself through even when my arms and legs are shaking, burn, and I can barely lift them. When I do cardio (or did, before I broke my foot), I would push myself so hard that I could barely walk when I got off the treadmill or elliptical machine.

So how come I don't ache the next day? I'm quite a bit older than the last time I worked out, and before, when I would hit the gym, I would be sore as heck for a day or two after. Now, there's not even a twinge. I thought that as I got older, the aching would be longer lasting and worse. That just hasn't been the case for me.

I drink a ton of water and have increased my protein significantly. Could that be it? I'm just trying to understand.

catwoman131

I think you ought to be doing more reps and sets, maybe with lower weights. I'm always most sore when I do squats, lunges and pushups... you know, body weight exercises. I think it's really about using different muscles and for longer stretches than it is using really heavy weights.

Not sure about the mechanics but there is something about fast twitch and slow twitch muscle fibers and lifting heavy weights is different on your muscles than long repetitive sets. At least I think so

MoreBean13

Protein and water definitely help you recover more quickly. The soreness you get after a workout that typically lasts a day to a couple days is called DOMS, and it doesn't predict the efficacy of your workout. Most people only get DOMS when they make a big change to their routine or start a new workout. Soreness does not mean that your workout was better, and lack of soreness doesn't mean better or worse. If you were to switch up your routine significantly, you'll get sore again.

ETA: Soreness or lack thereof also doesn't mean that you are fully recovered- people often think they can lift right away if they're not sore. This is not the case, the muscles still need time to heal and recover, even if it doesn't hurt.

DavPul

Soreness is just soreness. It's not an accurate reflection of if you had a productive workout or not. It's more a reflection of if you did something new or something your body wasn't ready for. Sounds like you have a good weight lifting strategy. Stick to it and add weight when you can. As long as you're progressing, don't worry about soreness. I'm rarely sore these days. (But stiffness? Oh GAWD, THE STIFFNESS!----I'm soooo old)

Spartan_Maker

Are you performing the major compound exercises: deadlifts, squats, bench press, shoulder press, and rows? If so, and you are using a weight that is challenging at 8 repetitions, you should be experiencing some soreness, especially following squats.

The only reason I can think of why you wouldn't experience some soreness is that you aren't doing the so-called "Big Boy-Girl Lifts" or the weight that you are using is a weight that you can really do for about 15 - 20 reps and you are doing it for 8.

DavPul

Protein and water definitely help you recover more quickly. The soreness you get after a workout that typically lasts a day to a couple days is called DOMS, and it doesn't predict the efficacy of your workout. Most people only get DOMS when they make a big change to their routine or start a new workout. Soreness does not mean that your workout was better, and lack of soreness doesn't mean better or worse. If you were to switch up your routine significantly, you'll get sore again.

Darnnit Bean! Stop beating me to post with your great answers! You're making me redundant!

Merithyn

Protein and water definitely help you recover more quickly. The soreness you get after a workout that typically lasts a day to a couple days is called DOMS, and it doesn't predict the efficacy of your workout. Most people only get DOMS when they make a big change to their routine or start a new workout. Soreness does not mean that your workout was better, and lack of soreness doesn't mean better or worse. If you were to switch up your routine significantly, you'll get sore again.

Thank you. That's great to hear. I knew it was lactic acid build up, but didn't know if it meant good/bad workouts. Glad to know it doesn't.

ETA: Soreness or lack thereof also doesn't mean that you are fully recovered- people often think they can lift right away if they're not sore. This is not the case, the muscles still need time to heal and recover, even if it doesn't hurt.

I'm careful to give my muscle groups a full day of rest between weight days, ie upper body on M, W, F; lower body on T, Th, Sa. Abs every day. Well, that's what it was before the broken foot, Now it's just MWF upper body with sit ups throw in daily.

Merithyn

Are you performing the major compound exercises: deadlifts, squats, bench press, shoulder press, and rows? If so, and you are using a weight that is challenging at 8 repetitions, you should be experiencing some soreness, especially following squats.

The only reason I can think of why you wouldn't experience some soreness is that you aren't doing the so-called "Big Boy-Girl Lifts" or the weight that you are using is a weight that you can really do for about 15 - 20 reps and you are doing it for 8.

Because of core issues, I use the machines for now. And I use the highest weight that I can do 4 reps of 8, plus 5 pounds. So, on the tricep press, I can do 4 reps of 8 on 80 pounds. At 85 pounds, it looks more like 1 rep of 8, 2 reps of 7, and 1 rep of 6. I do that until I can do 4 reps of 8, then do that for a week, and then add 5 pounds. Rinse, repeat.

MoreBean13

Protein and water definitely help you recover more quickly. The soreness you get after a workout that typically lasts a day to a couple days is called DOMS, and it doesn't predict the efficacy of your workout. Most people only get DOMS when they make a big change to their routine or start a new workout. Soreness does not mean that your workout was better, and lack of soreness doesn't mean better or worse. If you were to switch up your routine significantly, you'll get sore again.

Thank you. That's great to hear. I knew it was lactic acid build up, but didn't know if it meant good/bad workouts. Glad to know it doesn't.

ETA: Soreness or lack thereof also doesn't mean that you are fully recovered- people often think they can lift right away if they're not sore. This is not the case, the muscles still need time to heal and recover, even if it doesn't hurt.

I'm careful to give my muscle groups a full day of rest between weight days, ie upper body on M, W, F; lower body on T, Th, Sa. Abs every day. Well, that's what it was before the broken foot, Now it's just MWF upper body with sit ups throw in daily.

Glad to help! The only follow up comment I have is that Abs are muscles just like any other- they need rest too!

Merithyn

Glad to help! The only follow up comment I have is that Abs are muscles just like any other- they need rest too!

Hmm. That's different from anything I've ever read before. Abs are one of those muscle groups that can actually be used/worked daily and respond well because they're meant to be used/worked daily.

Frequency
You can do exercises every day to trim belly fat. For best results, do these at least three to five days per week. Abdominal muscles aren't easily fatigued and don't typically need a day off to recover as do other muscles, reports the University of New Mexico.


Read more: http://www.livestrong.com/article/346485-should-abs-be-worked-out-every-day/#ixzz21bPuUCZR

MoreBean13

Glad to help! The only follow up comment I have is that Abs are muscles just like any other- they need rest too!

Hmm. That's different from anything I've ever read before. Abs are one of those muscle groups that can actually be used/worked daily and respond well because they're meant to be used/worked daily.

Frequency
You can do exercises every day to trim belly fat. For best results, do these at least three to five days per week. Abdominal muscles aren't easily fatigued and don't typically need a day off to recover as do other muscles, reports the University of New Mexico.


Read more: http://www.livestrong.com/article/346485-should-abs-be-worked-out-every-day/#ixzz21bPuUCZR

On this, we can agree to disagree. If it works for you- work it!

Merithyn

On this, we can agree to disagree. If it works for you- work it!

You may be the coolest person on MFP. Thank you!

:flowerforyou:

DavPul

Glad to help! The only follow up comment I have is that Abs are muscles just like any other- they need rest too!

Hmm. That's different from anything I've ever read before. Abs are one of those muscle groups that can actually be used/worked daily and respond well because they're meant to be used/worked daily.

Frequency
You can do exercises every day to trim belly fat. For best results, do these at least three to five days per week. Abdominal muscles aren't easily fatigued and don't typically need a day off to recover as do other muscles, reports the University of New Mexico.


Read more: http://www.livestrong.com/article/346485-should-abs-be-worked-out-every-day/#ixzz21bPuUCZR

Abs are a muscle group, so just like any other group, they require rest and recovery. Just because my legs are built to carry me all day every day, doesn't mean I can train them every day. Abs are no different.

The thing to remember about livestrong is that it is an aggregator site, so you will find articles both for and against virtually any type of training or nutrition. A quick search on the site finds dozens of articles on either side.

http://www.livestrong.com/article/348905-can-you-exercise-your-abs-everyday/

http://www.livestrong.com/article/388328-how-often-a-week-can-you-work-out-your-abs/

Remember, just because your core (or any other muscle group) is meant to work every day, doesn't mean it's meant to hold up to getting *worked* every day.

And yeah, MoreBean is cool....even when she's beating me to the punch on every single thread.