not sore

[freddym]

a friend just started the basics of training.. no weights but a few 10 pound plates, so shes doing womens pushups, air squats, crunches and a few jumping jacks and squat thrusts till she can afford a weight set.. walks on the treadmil 1 mile with a bit of jogging for the warmup then does air squats. a few sets of 20 then adds 10 pounds to the backpak and does a few sets of 20 then does a 4 sets of 8 with 20 pounds in the back pak.. never sore. just a bit the next day.
same with pushups. 10 sets of 10 womens pushups, never sore.. just a very little.. abs never sore doing bicycles or crunches. she does have a big ball and did a few sets of 10 crunches off the ball and was very sore so she will keep doing abs off the ball, but why no soreness doing pushups and squats? been doing them a few months now 2x a week on pushups and 2x a week on squats..5'2 110# and fit looking... not heavy at all just wants to get fit again after 15 years out of school

she showed me her for on squats .. ass almost hits the ground and pushups are perfect form..

wonder why she aint sore

do tons more reps till she gets more weight?

the 20 pounds in the back pach is about all the stronger she is now.. struggles with 8 reps.. she did try less air squats and eliliminated the set of 20 with 10 pounds to see if she could do more reps with 20 pounds, but at most did a few sets of 10..

one day she did 130 air squats and wasnt sore the next day..

comments

thanks

 

[Powermaster]

Being sore isn't a sign of a proper workout.

 

[triplstep]

Get the heart beat up during her workouts, maybe that is the muscle she most needs work on.

Have her perform standard pushups..... if she can't, put the plates on her back during her 'girl' pushups. Have her crank out so many in 30 seconds. rest. repeat.

Have her move quickly through her squat sets, quickly. Since you are low on the resistance, increase the speed of moving the load.


What if you had her superset squats+lunges. pushups+planks. squat trusts+RDL. 30 minutes and workout is over


Powermaster said it well: Being sore isn't a sign of a proper workout.

 

[ckcrown84]

Being sore at times is over rated

 

[sassy69]

I'd very simply throw in some resistance training. Soreness isn't really an indicator of anything. The lack of seems to indicate a level of conditioning for the particular exercise or activity. Toss the women's pushups & do real push ups. Fit ball squats up the wall, etc.

 

[Merkaba]

To repeat, soreness means nothing.

 

[Filessika]

To repeat, soreness means nothing.
why?

 

[MrKeenan]

Just to add when people say DOMS doesn't mean nothing. Areas of which I train such as back and chest where I do get a lot of soreness are the areas of which are my best/most developed. Areas such as arms where I don't get it are my weakest point. So I also don't know what to believe

 

[banker23]

I rarely get DOMS anymore because I hit the same areas at least once a week and I always lift heavy and intense (3-4 days a week). You should gauge your workout effectiveness by muscle growth and strength increase (measurable, objective, and empirical factors) versus DOMS (purely subjective).

I only got sore when I was inconsistent in my training (I used to get DOMS all the time years ago). It came from going for a few days, slacking off for a week or two then back to it, then slacking, ad nauseum. I had DOMS style pain when pinning as well from the PIP so I remember how it feels.

Stay consistent for a couple months and your DOMS should disappear while your measurable stats take off steadily.

 

[Gazhole]

DOMS is a poor gauge of workout efficacy because it's completely unquantifiable. How do you judge whether soreness one week is better or worse than another week? Does more soreness equal more progress because you worked harder, or does it mean you aren't recovering well enough and might be overtraining? Does less soreness indicate adaptation and growth, or that you need to work harder?

I find i only ever get sore when i do a competition, hit an all time personal record (whether that's a rep record or a new max weight), or really kill myself with low rest periods. I also get sore when i start a new program or cycle in lifts i haven't done for a while.

Then again i did a program a while ago where i maxed out on a few different exercises 3-4 sessions a week and didn't hardly repeat any exercises in the whole 3 months. Got sore sometimes, other times didn't.

It's so subjective and random it's not worth worrying about. Judge your progress on something you can actually measure - extra reps, extra weight, the time it took to do your workout, or just how "easy" it felt. Sometimes you have a whole bunch of great days where everything feels light and you're throwing shit around and kicking ass in the gym. It's this stuff that you can actually measure, and your program should be geared towards slowly and steadily increasing weight and/or reps.