The trick to being able to put on lean muscle mass is knowing the difference between good pain (pump) and bad pain (injury). If you feel sore in the joints after a workout, thats an indicator that you've done soemthing wrong and warning bells should be ringing. Bad pain also significantly restrics the poundages you can lift next workout. Good pain is a burn in the muscle. Good pain will still allow you to lift to your max next workout. Good pain is a sign that you'll soon be growing.
I wondering if feeling swore the day after working out is good ...what I am saying is sometimes I hurt and sometimes I dont . is it bad not to hurt afterwards ?
that is good, I try and get a body part sore every other work-out, so if I train chest one time weekly I only want it sore every other week, but even then I only want to be mildly sore, not where it is painful to move. although once in awhile I will do a shock work-out where my goal is to get a body part extremely sore.
I find that being sore makes me feel better about my work out the next day. If I walk and I can feel it in my legs every step I take that my muscles are a little bit sore it feels great. Or when you walk down the stairs after doing a great chest workout the day before and the bouncing hurts a little, I feel like I must have done a darn good workout the day before. Usually lasts only a day or 2 then it is completely gone.
My chest and quads get sore as hell when I train them hard (for 2 or 3 days)...and every other muscle group gets very mildly sore for just 1 day or not at all. However my chest and quads are my biggest and strongest muscles so I think there is some correlation.