I seriously need advice from the lifting experts!!

1SlimShaylee
1SlimShaylee Posts: 204 Member
edited December 2024 in Fitness and Exercise
I having been working out for about 5 months mainly doing yoga and zumba, but in the past 3 weeks started lifting heavy. I am following the new rules from women program. During the work out's I feel challenged, and like I am working my hardest, but I never feel sore in the following days. I know the typical answer is " lift heavier" but I don't think that is my problem. I lift has absolutely as heavy as I can without compromising my form.

For example, yesterday I did deadlift's with 95lbs (don't laugh i know i'm weak) and really struggled to make it through all of my reps/sets but i feel nothing today.When I did barbell squat's I had 115lbs all together and that was a huge push for me. I did swiss ball crunches with a 45lb weight plate, my abs were killing me during the work out, but no soreness today :( I did wide gap lat pull down's with 80lbs I barely made it through all 12 rep's, but no soreness today. I had 15lb dumbell's in each hand during step up's- i used a black that made my knee quite a bit higher than my hip. This was super challenging and my legs felt like jello during my work out, but i am not feeling it anywhere today.

I'm still at the very beginning of the program where it is recommended to do 2 set of 12 rep's. Should I just increase the number of sets that I do? Please give me any advice you have! :flowerforyou:

Replies

  • Sidesteal
    Sidesteal Posts: 5,510 Member
    1) Stick to the program as it was written.
    2) Don't worry about soreness if it doesn't exist. It's not necessarily an indicator of a successful program or workout.
  • taiyola
    taiyola Posts: 964 Member
    I get this with my arms. I did 100 reps with my 10kg kettlebell yesterday on my arms - no pain today. I did 50 reps with the same kettlebell doing squats and today it hurts to sit down.

    I find I get a lot of leg pain after workouts, sometimes for numerous days, but rarely with my arms or abs etc.
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    The NROLFW is a great is a great program - follow it as written if you can. Soreness after does not equate to a good or bad work out. If you are able to increase you weight over time then you are doing just fine!
  • DonC77
    DonC77 Posts: 92 Member
    1) Stick to the program as it was written.
    2) Don't worry about soreness if it doesn't exist. It's not necessarily an indicator of a successful program or workout.

    ^^This^^^ dont get trapped in the " no pain no gain" mentality.

    I rarely experience next day soreness.
  • wolfpack77
    wolfpack77 Posts: 655 Member
    1) Stick to the program as it was written.
    2) Don't worry about soreness if it doesn't exist. It's not necessarily an indicator of a successful program or workout.

    This.

    Believe me, as you get into the heavier weights, you'll start feeling it the next day. As long as the workouts are challenging you, you're right where you should be.

    When you're doing chinups with a 25lb plate hanging from your waist for reps, tell me your lats and biceps feel the next day.

    It'll be something like..:sad:
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    1) Stick to the program as it was written.
    2) Don't worry about soreness if it doesn't exist. It's not necessarily an indicator of a successful program or workout.

    They got it covered.
  • tobnrn
    tobnrn Posts: 477 Member
    1) Stick to the program as it was written.
    2) Don't worry about soreness if it doesn't exist. It's not necessarily an indicator of a successful program or workout.

    ^^^^This. I rarely get DOMS since switching to a 5*5 type program.

    Follow the program keep adding weight. Enjoy the lack of soreness.
  • The_WoIverine
    The_WoIverine Posts: 367 Member
    Post-Workout soreness is pretty much irrelevant. It is "nice" to have that feeling, but it is not what dictates whether or not you did a great workout. The whole idea is to feel the burn during the exercise. The last few reps should feel like you've hit your maximum.

    As it was mentioned before, follow the book instructions, that's the key.

    Last but not least, always keep a good form (as you're already doing), keep your back straight, knees and elbows slightly bent, exhale during the contraction of the muscle you're working, keep your core muscles engaged and focus on the muscles you're working out in each exercise.
  • hypallage
    hypallage Posts: 624 Member
    I'm currently doing NROLW & am on Stage 4. I didn't have any muscle soreness during Stage 1, even though I was lifting to failure on the bigger lifts. Don't worry about it - it will come later in the program!
  • UWZander
    UWZander Posts: 70 Member
    If you are getting stronger every week I wouldn't worry about it.
This discussion has been closed.

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