Lifting but not feeling sore anymore.
tleg0312
Posts: 5 Member
I've been trying to do squats and other "butt" exercises to lift and firm my butt. The first week or so I felt sore and felt a good burn but now i don't feel anything. I have upped my weight that i squat with and have even tried different kinds of squats. I worry that I am doing it wrong or not doing enough. I usually do four sets of 25 squats with a 40 pound bar across my shoulders. Any Advice?
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Replies
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Up the weight some more, the body adapts to the wight so add more
If you're doing it at a gym get a member of the gym staff to just check your form, then up the weight.
But you also don't necessarily HAVE to feel sore afterwards.0 -
Soreness shouldn't be a total indicator of how well you are doing, the expression "No Pain no gain" does not apply. However, make sure you are lifting what you could be. If you do 5 sets of 5 and the last set is too easy that's a sign that you need to bump up the weight. I'm currently on strong lifts 5x5 program and the goal is to add 5 lbs every workout until I stall.
Make sure you're lifting enough, you will need to lift more as you go.0 -
Soreness doesn't equal a great workout - it just means that you worked muscles that haven't been worked in a while. I would definitely find a progressive program though.0
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40 pound bar?
Up it to 100 or 120 pounds. Keep the volume the same, and make sure you aren't resting in between sets more than maybe a minute.0 -
Soreness doesn't equal a great workout - it just means that you worked muscles that haven't been worked in a while. I would definitely find a progressive program though.
this.
I've been running the same program for almost 6 months (or variations)- it ended- and I for funsises did my first bro split in almost over a year- I'm quiet sore yesterday and today LOL
Just muscles I haven't used that way in a while.
But get on a program- 40 pounds isn't going to get you anywhere.0 -
40 pounds? That might be enough to stay active when you're in a nursing home.0
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4 sets of 25? That's a lot of squats and with only 40 lbs - that's training your muscles for endurance, not strength. Put some plates on that bar and lower your reps to 5 or 10 max.0
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4 sets of 25? That's a lot of squats and with only 40 lbs - that's training your muscles for endurance, not strength. Put some plates on that bar and lower your reps to 5 or 10 max.
Naw, I like the idea of someone grinding 25 or 30 reps of 120,150#. It's fun to do.0 -
I dont squat (knee issues) so I am definitely not an authority here, but it does sound like you should raise the weight, even if it's just a little at a time.0
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20 rep squat breathing program.Naw, I like the idea of someone grinding 25 or 30 reps of 120,150#. It's fun to do.
le suck.
seriously.
SO.MUCH.SUCK.
I got up to 170.. had to repeat it to make it- but 175 was to much.
I'm considering running it again. It's a sh*tty program- but it was worth it. only 6 weeks LMAO0 -
Soreness isn't always an indicator of whether one got a good workout or not.
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
i think i'm actually doing 80 now that i think about it. like 40 on each side. i'm just afraid of hurting my back or something else by using more weight. i'll lower the reps too. seems like that is a good idea!0
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40 pounds? That might be enough to stay active when you're in a nursing home.
theres really no need to be rude. i'm not quite sure what i'm talking about and youre rudeness is not needed here.0 -
20 rep squat breathing program.Naw, I like the idea of someone grinding 25 or 30 reps of 120,150#. It's fun to do.
le suck.
seriously.
SO.MUCH.SUCK.
I got up to 170.. had to repeat it to make it- but 175 was to much.
I'm considering running it again. It's a sh*tty program- but it was worth it. only 6 weeks LMAO
Yup.
I've told you a couple of the grind fests I'm being put through. I think everyone should give that a try once or twice.
It really does screw up your concept of what "normal" volume is though. lol 0 -
40 pounds? That might be enough to stay active when you're in a nursing home.
theres really no need to be rude. i'm not quite sure what i'm talking about and youre rudeness is not needed here.
Then if you aren't quite sure what you're talking about, take the advice given.
Just because you didn't like something doesn't mean it is inaccurate, rude, or wrong.
Learn form properly, and go heavier. You're still 5 pounds shy of the bar, and put in practical terms, a 40# load is a bag of dog food. That's no feat, that's just a basic life need. 0 -
4 sets of 25? Are you trying to gain muscle in your glutes or do some cardio?
25 reps is warm up. Up the weight, drop the reps. you are going for gaaaaainz not endurance.0 -
i think i'm actually doing 80 now that i think about it. like 40 on each side. i'm just afraid of hurting my back or something else by using more weight. i'll lower the reps too. seems like that is a good idea!
don't forget to add the bar weight, if you have 40 per side and if you're using a OLY bar, then its really 125lbs0 -
i think i'm actually doing 80 now that i think about it. like 40 on each side. i'm just afraid of hurting my back or something else by using more weight. i'll lower the reps too. seems like that is a good idea!
don't forget to add the bar weight, if you have 40 per side and if you're using a OLY bar, then its really 125lbs
well its one of those preset weights. i dont know a better way to explain it better than that. i cannot change the weights on either side and we have like a rack of ones of varying weights0 -
Oh lawd! You are bat chit crazy! Hell nah! How many sets do you do?
But hey, I did 10x10 to bust through a strength plateau. It worked.... But fuuuuuuuuu I was desperate.
:noway:
20 rep squat breathing program.Naw, I like the idea of someone grinding 25 or 30 reps of 120,150#. It's fun to do.
le suck.
seriously.
SO.MUCH.SUCK.
I got up to 170.. had to repeat it to make it- but 175 was to much.
I'm considering running it again. It's a sh*tty program- but it was worth it. only 6 weeks LMAO0 -
Are you using dumbbells???i think i'm actually doing 80 now that i think about it. like 40 on each side. i'm just afraid of hurting my back or something else by using more weight. i'll lower the reps too. seems like that is a good idea!
don't forget to add the bar weight, if you have 40 per side and if you're using a OLY bar, then its really 125lbs
well its one of those preset weights. i dont know a better way to explain it better than that. i cannot change the weights on either side and we have like a rack of ones of varying weights0 -
Are you using dumbbells???i think i'm actually doing 80 now that i think about it. like 40 on each side. i'm just afraid of hurting my back or something else by using more weight. i'll lower the reps too. seems like that is a good idea!
don't forget to add the bar weight, if you have 40 per side and if you're using a OLY bar, then its really 125lbs
well its one of those preset weights. i dont know a better way to explain it better than that. i cannot change the weights on either side and we have like a rack of ones of varying weights
A lot of gyms have the EZ barbells (or something like that). They are pre-weighted barbells.
OP, if that's what you're using and it says 40 on it, then it's 40 pounds. I would suggest finding the gym's squat rack. Use the OLY bar (the standard one), which is 45 pounds by itself, and add weights evenly on each side. I'd keep adding until you get a weight you can do about 8-10 reps with, and do 3 sets of those. That will help build muscle, and it sounds like you want to get a bigger booty? (If you want to build strength but not size, go a bit heavier, where you can do about 5 sets of 5 reps)0 -
Are you using dumbbells???i think i'm actually doing 80 now that i think about it. like 40 on each side. i'm just afraid of hurting my back or something else by using more weight. i'll lower the reps too. seems like that is a good idea!
don't forget to add the bar weight, if you have 40 per side and if you're using a OLY bar, then its really 125lbs
well its one of those preset weights. i dont know a better way to explain it better than that. i cannot change the weights on either side and we have like a rack of ones of varying weights
A lot of gyms have the EZ barbells (or something like that). They are pre-weighted barbells.
OP, if that's what you're using and it says 40 on it, then it's 40 pounds. I would suggest finding the gym's squat rack. Use the OLY bar (the standard one), which is 45 pounds by itself, and add weights evenly on each side. I'd keep adding until you get a weight you can do about 8-10 reps with, and do 3 sets of those. That will help build muscle, and it sounds like you want to get a bigger booty? (If you want to build strength but not size, go a bit heavier, where you can do about 5 sets of 5 reps)
ok i think thats it!! i'll try that. sadly i always go to the gym by myself and i'd like someone to spot for me but i guess that means i'll just have to make some friends! Thanks!!0 -
4 sets of 25? Are you trying to gain muscle in your glutes or do some cardio?
25 reps is warm up. Up the weight, drop the reps. you are going for gaaaaainz not endurance.
My friday squat session featured a couple 30 rep sets and a couple drop sets.
Then I started going up in weight at 10 reps per set until I hit 230, and I switched to 5 reps per, and crept up to 250 before I was given the "time to go home" signal from my wife. I think total volume after warmup was 120 squats?
It's fun to do from time to time to work on this:
http://lifehacker.com/how-and-why-to-develop-your-mental-toughness-16193057710 -
Your gym should have a squat rack. It's all the spotting you need.Are you using dumbbells???i think i'm actually doing 80 now that i think about it. like 40 on each side. i'm just afraid of hurting my back or something else by using more weight. i'll lower the reps too. seems like that is a good idea!
don't forget to add the bar weight, if you have 40 per side and if you're using a OLY bar, then its really 125lbs
well its one of those preset weights. i dont know a better way to explain it better than that. i cannot change the weights on either side and we have like a rack of ones of varying weights
A lot of gyms have the EZ barbells (or something like that). They are pre-weighted barbells.
OP, if that's what you're using and it says 40 on it, then it's 40 pounds. I would suggest finding the gym's squat rack. Use the OLY bar (the standard one), which is 45 pounds by itself, and add weights evenly on each side. I'd keep adding until you get a weight you can do about 8-10 reps with, and do 3 sets of those. That will help build muscle, and it sounds like you want to get a bigger booty? (If you want to build strength but not size, go a bit heavier, where you can do about 5 sets of 5 reps)
ok i think thats it!! i'll try that. sadly i always go to the gym by myself and i'd like someone to spot for me but i guess that means i'll just have to make some friends! Thanks!!0 -
Define "fun".
I love a good change and challenge, but I just hope you aren't doing this often. Lmao.4 sets of 25? Are you trying to gain muscle in your glutes or do some cardio?
25 reps is warm up. Up the weight, drop the reps. you are going for gaaaaainz not endurance.
My friday squat session featured a couple 30 rep sets and a couple drop sets.
Then I started going up in weight at 10 reps per set until I hit 230, and I switched to 5 reps per, and crept up to 250 before I was given the "time to go home" signal from my wife. I think total volume after warmup was 120 squats?
It's fun to do from time to time to work on this:
http://lifehacker.com/how-and-why-to-develop-your-mental-toughness-16193057710 -
Soreness doesn't equal a great workout - it just means that you worked muscles that haven't been worked in a while. I would definitely find a progressive program though.
QFT0 -
Look for something that looks like this, the bars are your spotter
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Look for something that looks like this:
Those horizontal cross bars are adjustable, so you do a couple practice squats, figure out how high you need those cross members, and then go work. If you have to drop the bar, the pins will catch it.0 -
I'll spare you the fun that was my hour long dead lift only session.Define "fun".
I love a good change and challenge, but I just hope you aren't doing this often. Lmao. Working strength + endurance with my coach, and erg... there is a lot of suck. 0 -
You my man, are bat chit clown shoes crazy.
I reserve these beast mode tactics for busting through plateaus, and it requires a 2 week recovery.
I'll spare you the fun that was my hour long dead lift only session.Define "fun".
I love a good change and challenge, but I just hope you aren't doing this often. Lmao. Working strength + endurance with my coach, and erg... there is a lot of suck.0
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