If you don’t experiences D.O.M.S. after a workout, those that mean your not gaining muscle?
I have a very slim, lean body. I used to be a long distance runner, but I’m focusing on baseball now. This summer my goal is to put on as much muscle weight as i can, so I’ve been going to the gym 3-4 times a week, for about 5 weeks now. I’ve been working out specific parts of my body every time I go (legs one day, arms another, chest, e.t.c), I’ve done the exercises till i couldn’t, until my body was shaking like a leaf and such. The problem is that I haven’t been feeling post workout soreness, (A.K.A Delayed Onset Muscle Soreness (D.O.M.S.)). Now I’ve been hearing all my life that soreness is an indicator of muscle growth, so this worries me especially since I haven’t seen much results yet. So my question is:
If you don’t esperience D.O.M.S. after a workout, those that mean your not gaining muscle? I would really apreciate if you could answer this since i feel like I’m wasting my workouts when I don’t have D.O.M.S.
Not being sore doesn’t necessarily mean wasted effort. Although, being sore, or specifically, how sore you are is a good gauge of how effective your workouts are. I typically will stop getting sore after the second week, and by the third week increase in some way (like extra set, increase weight, extra reps, or a combination of any, etc. . .). I change exercises completely after nine weeks and the cycle starts over again. To answer your question though, you don’t have to be sore afterward to know that you did your job well. Just increase something every three weeks.
You should try changing variables, most likely weight and rep ranges would be your best bet. Pick a weight in which you can perform 7 or 8 reps in perfect form, yet struggle ( but maintain perfect form) for the last 2 to 4 reps. Rest for 75 seconds, then repeat for two or three more sets. All emphasis should be on form, especially in the negative portion of the exercise, with extra emphasis on the safest yet farthest range of motion posssible.
I should point out to you that anaerobic exercise to exhaustion (like you are doing), should be done to a lesser degree. If you go four times a week, I’d say you should only do that once or twice in a week (drop sets and supersets and the like).
Don’t give up on running, but since you are trying to gain weight, focus on your track/speed work. Never exceed paced runs for more than an hour. Studies have shown that aerobic exercise immediately AFTER weight training will boost HgH levels even further than if you didn’t do cardio at all.
Lastly, get a workout book. I assume you had the benefits of a knowledgable running coach when you were in Track. Why not have some guideline in weight training?
Good Luck.
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