What if im not sore

[Hulking2016]

Hi I was wondering if eny one could tell me why I don't get sore eny more. I work hard and go to the gym 4-5 times a week and I have read some articles that say not being sore is not important and others that say it means I have not fully recovered.

[Papa Smurf]

Your body as adjusted to your routine..............Change it and raise your intensity of your training

[crazy mike]

Your body as adjusted to your routine..............Change it and raise your intensity of your training

^^^ I agree. You need to throw in forced reps, negatives and giant sets. Intensity, and then intensity. If you are on a cycle this will be different though. ...train harder. ...crazy mike

[austinite]

You're not lifting heavy enough.

[MickeyKnox]

Are you on cycle right now? The reason i ask is because there always seems to be a point on cycle where i don't feel my workouts - usually around wk 7.

[kronik420]

triple drop sets..

[bigZthedestroyer]

triple drop sets..

yes!

[ChiveOn]

Just change it up! If you always do things in a certain order, break that routine and do them in a different order. I like to do the same lifts each week so I can tell the difference in strength while on cycle, but you should be getting some soreness.

[Hulking2016]

Thanks for all the advice and for the people asking I'm not on a cycle

[Hulking2016]

Can eny one message me a good routine for strength or point me towards one?

[MickeyKnox]

Dorian Yates variation.

Split Workout

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, static pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY

Progressive Tension Overload

Progressive - Adding weight/ reps/ extra stimulus
Tension - Where that weight is going - on the muscle as tension.
Overload - Taking a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.

[kronik420]

Can eny one message me a good routine for strength or point me towards one?

5x5

http://forums.steroid.com/showthread...s#.UWDXs6KLBVs

im currently doing 5x5 strong man lifts, got a log going if you wanna check it out:

http://forums.steroid.com/showthread...g#.UWDX7KKLBVs

[Hulking2016]

Thanks and this workout is for strength? I don't care about size any more because I want to just get strong

[ChiveOn]

I prefer to
Back and bis
Chest and tris
Legs
Rest
Shoulders
Arms/ rest
Crossfit/ rest

For my crossfit I enjoy the following
5 handstand push ups
10 pull ups
15 push-ups

Repeat for 10 rounds of each
Follow with 100 weighted crunches
1000M row
100 crunches
1000M row

Do it for time. I promise you'll die lol

[kronik420]

Thanks and this workout is for strength? I don't care about size any more because I want to just get strong

yea 5x5 is for strength..

[boz]

WAIT WAIT hold up, do even lifT?

[kronik420]

WAIT WAIT hold up, do even lifT?

lol who?

[boz]

you kronik

[kronik420]

lol yea i just started now

[Hulking2016]

If I'm not sore eny more than that means I won't see eny gains??

[lovbyts]

If I'm not sore eny more than that means I won't see eny gains??

Probably not.

[kronik420]

If I'm not sore eny more than that means I won't see eny gains??

i find training for hypertrophy makes that muscle group sore for 2-4 days

but with the strength program im currently doing (5x5), i don't really feel any DOMS, but my strength is increasing soo..

my guess is that it is because when you train for hypertrophy your goal is to go to muscle failure and beyond (and if you know how to do this, you will cause some serious pain good pain tho..)

[Hulking2016]

Do you think it would be hard to go up 10 pounds a month in bench press if I'm training just for strength. And do you think forced reps and negitives and drop sets help a lot with gaining strength?

[kronik420]

Do you think it would be hard to go up 10 pounds a month in bench press if I'm training just for strength. And do you think forced reps and negitives and drop sets help a lot with gaining strength?

i would only use forced and negative reps and drop sets if training for hypertrophy, 10 lbs per month in strength is definitely achievable, although your gains will eventually slow down..

[Hulking2016]

I just started working out 3 months ago and bench 205 and my goal is 255 in 5 or 6 months so it's good to hear that 10 pounds a month is a good number thanks

[kronik420]

I just started working out 3 months ago and bench 205 and my goal is 255 in 5 or 6 months so it's good to hear that 10 pounds a month is a good number thanks

don't concentrate too much on bench..

concentrate on squats

the stronger your legs get, the stronger the rest of your body will be.. your legs are your foundation... you can't expect to build a 2 story house on a foundation that was designed for 1....