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Sore muscles = effective workout?

VanderTuig1976
VanderTuig1976 Posts: 145 Member
edited December 2024 in Fitness and Exercise
So I started doing Stronglifts 5x5 about a month ago. I started the program after taking 3 months off from lifting to focus on marathon training. Since starting the program, I have progressed on all lifts except OHP.

I find it strange that I've had no muscle soreness on this program. Before taking my break from lifting, I used to have such horrible, deep-seated DOMS that it impacted running (walking too, lol). The trainer I worked with used different rep schemes so that I was doing heavy and hypertrophy type workouts.

I know the 5x5 program is effective, it just feels weird not to be sore! I've gotten to the point where some of the lifts are a struggle....so I know I'm lifting "heavy" for me. I just don't have DOMS or that deep seated "worked" feeling.

It's hard to trust the program when you don't "feel" the results! Is it just a matter of time before I get muscle soreness or is this the difference between heavy vs. hypertrophy rep ranges?

Any feedback (or reassurance that the program is working) is appreciated!!!



Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Soreness =/= effectiveness. It usually just means you're new to the workout or specific lift or sometimes the intensity.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Soreness is not an indication of whether or not you've had a good workout...big time DOMs generally means you're out of condition, not that you've had a good workout. I workout regularly so I have minimal soreness unless I'm doing something vastly different that is working a muscle or group of muscles in a way they are not accustomed to.

    Someone who is in relatively good shape really shouldn't be feeling big time DOMs on a regular basis.
  • VanderTuig1976
    VanderTuig1976 Posts: 145 Member
    jemhh wrote: »
    Soreness =/= effectiveness. It usually just means you're new to the workout or specific lift or sometimes the intensity.

    This makes sense given the fact that I was going between strength and hypertrophy type workouts!
  • VanderTuig1976
    VanderTuig1976 Posts: 145 Member
    cwolfman13 wrote: »
    Soreness is not an indication of whether or not you've had a good workout...big time DOMs generally means you're out of condition, not that you've had a good workout. I workout regularly so I have minimal soreness unless I'm doing something vastly different that is working a muscle or group of muscles in a way they are not accustomed to.

    Someone who is in relatively good shape really shouldn't be feeling big time DOMs on a regular basis.

    Yeah, I think because my trainer had me working in the 8-10 rep range once every two weeks or so, I was not used to the overall volume which must have contributed to the soreness. It wasn't the same type of soreness as when I first started working out but it was enough to make me grit my teeth every time I got up from my desk, lol. I'll just chalk up the lack of soreness to being conditioned;)
  • jessef593
    jessef593 Posts: 2,272 Member
    = unfamiliar stimulus
  • KiwiLifter
    KiwiLifter Posts: 115 Member
    You can still have progress without muscle soreness.
This discussion has been closed.

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