Here's what you need to know...

  1. Soreness isn't a sign of an effective workout. Those who lift heavy regularly don't experience debilitating DOMS as often.
  2. Rest days don't require total inactivity. In fact, physical activity is actually beneficial on non-lifting days.
  3. Muscles don't need to rest 48 hours before they're trained again. And they can even be trained when they're sore.
  4. Increasing training frequency can decrease soreness. Muscles will adapt to heavy training when you train them often.
  5. You don't have to separate muscle groups by workout. You may get better results from full-body workouts and upper-lower body workouts.