How do I know I've worked my muscle enough?

[speakeasy]

Yesterday as an example, I did a tricep press, four sets and worked the muscle on each set until I could no longer push up. Weight was as much as I could do and still maintain 7-8 reps.

It's now morning and my triceps are really not sore. Does that mean I didn't work my muscle hard enough? I'm wondering whether I actually broke down the muscle if I don't feel it the next day.

Is muscle soreness a good indication that you have done the job?

 

[Warboss Alex]

Is muscle soreness a good indication that you have done the job?

no, in general continous strength gains are an indicator you've done the job.

however if you do something like a 20 rep squat and are not sore the next day, then you pussied out and did not do a 20 rep squat.

 

[speakeasy]

no, in general continous strength gains are an indicator you've done the job.

That sounds right. So in geneal, do you think that each week, you should be adding 5lbs to whatever your previous week max was?

 

[Warboss Alex]

So in geneal, do you think that each week, you should be adding 5lbs to whatever your previous week max was?

No way in hell. If that was true you'd be adding 250lbs a year to your squat, deadlift and bench.

After an initial period where you can add 2.5-5lbs a week to your exercises, progress comes differently (and needs different techniques to achieve).

 

[speakeasy]

No way in hell. If that was true you'd be adding 250lbs a year to your squat, deadlift and bench.

After an initial period where you can add 2.5-5lbs a week to your exercises, progress comes differently (and needs different techniques to achieve).

Yeah, I've noticed that. When I first started weight training, my gains were fast and quick, now they're levelling off and it's becoming increasingly harder to get to the next level.

 

[Warboss Alex]

change some exercises/sets/reps, work on your weak points, change the frequency of your lifting. but you'll still stick to the squat, deadlift, bench, press etc and their variations. just do something different things with them.

of course, as the weights get heavier form and technique become more important and they can hold you back too.

 

[Rounder]

Being sore is not an idicator of how hard you worked the muscle.

I do agree that with certain exercises - squats and deadlifts - if you aren't at least somewhat sore the next day, then you aren't lifting what you should be. I know guys who've been lifting for years that can barely get off the toilet the day after doing squats.

DOMS is due to various factors - I think DOMS becomes less of a factor as your diet becomes better, your cardio is better, the amount of water you drink and vitams/supplements.

 

[Quiksilver]

I know guys who've been lifting for years that can barely get off the toilet the day after doing squats.

Sounds like me every tuesday.

 

[Mr.Positive]

I've found my arms, biceps and triceps, are never sore the next day. Even though I get a good pump while working them. Same with abs. I can tear the sh!t out of abs and not feel a thing the next day.

Back and chest, I feel a little sore the next day.

Legs, from squats, sore the day after. The day after that, extremely sore and difficult to walk sometimes.

 

[insidious]

I think part of it has to do with your familiarity (or lack thereof) with the movement.

I'm far along in my lifting career that my gains happen less frequently and I'm rarely, if ever, sore. My squats and deads have progressed well, but they don't leave me sore. They do leave my leg muscles tight and drained, however.

Well recently I've started sprinting...a completely new activity for my body....let me tell you about SORE.