Am I doing something wrong ?

[Whammi]

I'm in the gym 5 days a week for roughly an hour a day. Although I'm exhausted after my workout, I no longer get sore muscles in the following days. I just feel like if I don't get sore, I must not be working hard enough. Any thoughts ?

[Gym_]

Change it up... if your doing 12 10 8 to fail then do 20 18 15 to fail .. decrese you rest poriod, speed up your reps, slow them down
Do different wights.. if your doing bench on the bench do it on the smith.. if your doing curls on the preacher change to hammer curls..
i change up every few weeks keep you muscles guessing wtf is going on,, changing reps is on of the best things..
and one other real important thing is when u fail hold it there for a good 10sec before droping...

your muscles get used to doing the same thing... i always use to cycle ( push bike ) and i could ride 40ks no probs not even be sore... so then i changed to hill climbing for a month.. i went back to cycling and after 10ks i thought my legs were going to explode..

[Whammi]

Is it better to use a heavier weight or do higher reps along with changing up my routine?

[dooie]

I'm in the gym 5 days a week for roughly an hour a day. Although I'm exhausted after my workout, I no longer get sore muscles in the following days. I just feel like if I don't get sore, I must not be working hard enough. Any thoughts ?

Post your workout routine

[Whammi]

Mon: Chest, Sholders, Tri's
(Chest)
3 sets flat bench
3 sets incline
3 sets flies
(Shoulders)
3 sets shoulder military press
3 sets lateral raises
3 sets upright rows
(Tri's)
3 sets dips
3 sets tricept extention w/ cable

Tues: Back, Bi's
(Back)
3 sets Seated rows
3 sets Reverse Flies
3 sets Cable pull downs
3 sets Shrugs
(Bi's)
3 sets Bicep curls w/ dumbells
3 sets Curls w/ e-z bar
3 sets Concentration curls

Weds: OFF

Thurs: Repeat Mon

Fri: Repeat Tues

Sat: OFF

Sun: Legs
3 sets Leg press
3 sets Leg extension
3 sets Leg curls
3 sets Calf raises

I do Abs and some cardio at the end of every routine

[Whammi]

I am 40 years old and work out alone in a friends "personal gym". I lift to fatigue with lighter weight, because I have no spotter.

[ucf465]

how many reps per set?

[Whammi]

10 to 12 reps per set... except on heavier weight. On my last set, I bump up the weight ( I pump out as many as I can)

[dooie]

Mon: Chest, Sholders, Tri's
(Chest)
3 sets flat bench
3 sets incline
3 sets flies
(Shoulders)
3 sets shoulder military press
3 sets lateral raises
3 sets upright rows
(Tri's)
3 sets dips
3 sets tricept extention w/ cable

Tues: Back, Bi's
(Back)
3 sets Seated rows
3 sets Reverse Flies
3 sets Cable pull downs
3 sets Shrugs
(Bi's)
3 sets Bicep curls w/ dumbells
3 sets Curls w/ e-z bar
3 sets Concentration curls

Weds: OFF

Thurs: Repeat Mon

Fri: Repeat Tues

Sat: OFF

Sun: Legs
3 sets Leg press
3 sets Leg extension
3 sets Leg curls
3 sets Calf raises

I do Abs and some cardio at the end of every routine

How long have you been doing this routine and how long does it take you to complete a workout?

[Whammi]

Been doing this particular routine for roughly 7 months for 1 hr to 1 1/2 a day.

[ucf465]

10 to 12 reps per set... except on heavier weight. On my last set, I bump up the weight ( I pump out as many as I can)

Definitely need to increase the weight and lower the reps. after you do that for a while i'd reduce the rest periods between sets

[dtob]

I'm in the gym 5 days a week for roughly an hour a day. Although I'm exhausted after my workout, I no longer get sore muscles in the following days. I just feel like if I don't get sore, I must not be working hard enough. Any thoughts ?

Something simple but effective is doing your exercises in a diferent order ie for quads do extensions first then squats or presses as an example

[Whammi]

Yeah, I'm working my way back to heavier weight. I tore my rotator cuff approx 2 years ago in the gym. I know it's probally in my head, but I'm kinda worried about going "too heavy".

[DeadlyD]

Yeah, I'm working my way back to heavier weight. I tore my rotator cuff approx 2 years ago in the gym. I know it's probally in my head, but I'm kinda worried about going "too heavy".

I tore my rotator aswell, one thing that helped alot was dropping bar bell bench and only using dumb bells

[alexISthrowed]

Are you running any aas? I rarely get sore, I don't believe doms are a good indicator of a productive workout.

[mirin_serratus]

progression...
add weight/reps progressively is the only way you will make gains in the long term, if you do the same weights over and over you will look the same

[Whammi]

Are you running any aas? I rarely get sore, I don't believe doms are a good indicator of a productive workout.

No, not yet. Creatine and vitamins only.

[Gsxr84]

As the Guys mentioned you must change it up, i've trained for a few years and only now realizing how important it is to change things up. I myself do a weekly change up, 1st week is my usual 4 sets of 6 reps, on almost all exercises. 2nd week i do more plyrometric movements, . 3rd week i do my powerlifting week (1-3 reps x5sets ) 4th week i do all compound movements with heavyier emphasis on pullups, dips, etc.

Just be creative!

[Whammi]

Thanks guys..... really appreciate it.

[Tigershark]

I change my routine every 6 to 8 weeks. Helps to shock the body and keep things in the gym interesting.

[Stosh_112]

if ur in the gym 5 days a week, a good idea would to blast one body part per day for a say 10-12 sets for bigger muscles such as chest, legs and back. Then 8 -10 for shoulders, bis and tris. Just shock the the shit out of one bidy part each day and it should bring back that satisfying soreness back with out overtraining.

[Whammi]

Yeah.... I just changed up my routine last week to 1 body part per day and that seemed to do the trick. My legs hurt the worst, I can barely walk today.