If weight training does not make my muscles sore, is it working?

Question

I resumed weight training after a long break a short while ago. At first, my chest muscles in particular were sore for 3 days after a workout. I still vary my workouts now, but I find that my chest muscles have recovered within 24 hours. Does this mean that my training is not really effective in developing my muscles?

Answer 1

It doesn't mean that your training is ineffective, just not as effective as it might be. Muscle soreness is a sign that you're tearing down the muscle fibers, forcing them to rebuild bigger and stronger. If your muscles are not getting sore after a workout, you are probably not pushing them hard enough. This means you should increase the weight that you perform exercises with (not increasing sets/reps).

Studies have shown that workout intensity is the number one factor in stimulating myodilation (muscle growth). Intensity means putting up as much weight as you can for as many reps as you can. This translates into sets of 6-8 reps until failure followed by several forced repetitions (a spotter helps you lift the weight after you have reached muscle failure with the full weight). Of course make sure you are warmed up properly before attempting any heavy weights. With this kind of training, you should experience extreme strength and muscularity gains (assuming you follow proper nutrition for a weightlifter). High-intensity training allows you to workout much less often as your muscles and nervous system need more time to recover following your workout. You should not work any particular muscle group more than once in a 5-day period.

So, basically, lift harder and heavier and you'll get better results.

Answer 2

It doesn't mean that at all. You just need to do more reps and vary it up a li'l bit more. Even change the days you do it because trust me, your body can tell when you do arms one day, kickboxing the next and legs the next and repeat this over nad over and over. Try upping the amount of weights you use as well. Lastly, and most importantly, however, make sure you haven't slacked up on using the proper form when you exercise. Without hte proper form, you'll have one of two things,
*you won't be sore at all
*you'll be sore in the wrong places.

Good luck and just remember to not give up on your weight training.

Answer 3

No mate, it means that your body is simply more effective at forming the cross bridges required for the sliding filament mechanism of muscular contraction. Your weight training has, in effect, given you a more effective muscular system and the recovery process of your muscles has become more efficient because of your training. When you do have a break from training, it is very tempting to return to training at the level you left at, this is where problems and injuries occur, as the body is not conditioned to the exercise due to the break in training.

Answer 4

Soreness does not translate into muscular gain. It can sometimes signal that you have overtrained. If you are varying your workouts than you should be fine. Measure your success by strength gains, visible muscular gains, or how pumped you got the muscle.

Answer 5

Not at all. You really should only experience stiffness or soreness after starting a regiment. As long as you keep it going consistently the soreness will lessen and you will recover more quickly.

Answer 6

Just because you aren't sore doesn't mean your muscles have recovered completely. The better shape you get in the less you will be sore.

Answer 7

i was once told by a doctor that the old saying of no pain no gain is wrong. I was told to push with a feather and not a two by four. of course i was recovering from being paralized at time.

Answer 8

No. It just means that you're muslces are becoming stronger and recovering more quickly
.

Answer 9

No pain No gain is the worst lie in sport.

Reps still do the job. :)

Best wishes.

Answer 10

no ur weight traiining is def effective