If you want soreness after working out here’s what you do. Make sure that the muscle you’re trying to stimulate is the muscle that’s actually doing the exercise. Control the weight through its entire range of motion. The eccentric part of the exercise is just as important as the concentric portion. Never use momentum to move the weight always ensure that your muscles are doing the lifting. When doing any exercise stop and pause at the end of the concentric motion. Squeeze the muscles you’re trying to work as hard as you can for as long as you can. When you can no longer squeeze begin your controlled eccentric portion of the exercise. If you do the things I mentioned every rep of every set you will be sore.