Muscles not sore?

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    Apr 23, 2012 6:12 PM GMT
    Hey everyone. I need a little help. I've been training for a while now and know how to workout by myself. My boyfriend has asked me to workout with him as well and "train" him. He wants to define his chest and stomach. We've been doing bench press, dumbbell press, flies, incline and decline press, and other exercises for arms, and shoulders and all he keeps telling me is that he doesn't feel any soreness in his chest and that he only feels any kind of stretch or difficulty lifting in his arms.

    I'm not really sure what he is or isn't doing or if I'm not doing anything to show him the proper way of lifting. He is a little shaky when lifting and balance on the bench isn't the best but I'm pretty sure this is acceptable for someone so new to weight lifting. I am in no way a personal trainer so I can't say that I am doing something right, but I really don't know what else to tell the boyfriend as to why he's not feeling the exercise at all.

    He also lacks some motivation. Any way I can motivate him more and make working out fun for him? It really is just a matter of him coming to the gym with me on a more regular basis as well as making it a lifestyle, not just a once in a while thing.

    Thanks for your help and responses in advance.
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    Apr 23, 2012 7:44 PM GMT
    He should focus on squeezing his chest during chest exercises and is he doing the full range of motion for the exercises?

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    Apr 23, 2012 7:49 PM GMT
    Just because you don't "feel the burn" doesn't mean you are working out your muscles. In fact, the term "no pain no gain" is highly inaccurate, because if you feel pain, you should probably stop before you really hurt yourself.
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    Apr 23, 2012 7:51 PM GMT
    adam228 saidHe should focus on squeezing his chest during chest exercises and is he doing the full range of motion for the exercises?



    This and also exhale on the push.

    As far as motivation, that has to be all him. If he isn't into he isn't going to give it his all, just going to go through the motions and waste his and your time. Good luck.
  • GWriter

    Posts: 1446

    Apr 23, 2012 7:51 PM GMT
    How many sets and reps is he doing? How much weight? If he is doing 3-4 sets of a 10 rep max (the most weight he can lift for ten reps), and controlling the negative part of the lift, he should be sore. If he's not, he must be an alien. ;)
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    Apr 23, 2012 8:29 PM GMT
    Depends on sets, reps, and weight.

    If not feeling it should increase the weight (only by 5-10 ibs) or increase the reps depending on goals.
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    Apr 23, 2012 8:31 PM GMT
    You don't need to feel sore in order to know your excersize has been successful, there's a little thing called muscle failure too....
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    Apr 23, 2012 8:38 PM GMT
    Nimitz saidDepends on sets, reps, and weight.

    If not feeling it should increase the weight (only by 5-10 ibs) or increase the reps depending on goals.


    This. My seal of approval.
    "toned" can come in the form of endurance, hypertrophy, or strength. Any exercise will tone the muscle. Hypertrophy is the look most Americans want who don't care about sports performance which is in the 6-10 rep range of about 70-80% of their 1 rep max. Strength/power is in the 1-5 rep range of about 85-100% 1RM, depending on goals. Hypertrophy is more sets, strength/power is about lifting the weight and moving on.

    Endurance is >12 reps, low weight, less than hypertrophy range. Sounds like where you have him exercising.

    BS kinesiology
    M.Ed. candidate in 2 weeks clinical exercise physiology
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    Apr 23, 2012 8:48 PM GMT
    bluey2223 said
    Nimitz saidDepends on sets, reps, and weight.

    If not feeling it should increase the weight (only by 5-10 ibs) or increase the reps depending on goals.


    This. My seal of approval.
    "toned" can come in the form of endurance, hypertrophy, or strength. Any exercise will tone the muscle. Hypertrophy is the look most Americans want who don't care about sports performance which is in the 6-10 rep range of about 70-80% of their 1 rep max. Strength/power is in the 1-5 rep range of about 85-100% 1RM, depending on goals. Hypertrophy is more sets, strength/power is about lifting the weight and moving on.

    Endurance is >12 reps, low weight, less than hypertrophy range. Sounds like where you have him exercising.

    BS kinesiology
    M.Ed. candidate in 2 weeks clinical exercise physiology


    This is very true, I generally stay in the 8-10 rep range though...
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    Apr 23, 2012 11:23 PM GMT
    bluey2223 said
    Nimitz saidDepends on sets, reps, and weight.

    If not feeling it should increase the weight (only by 5-10 ibs) or increase the reps depending on goals.


    This. My seal of approval.
    "toned" can come in the form of endurance, hypertrophy, or strength. Any exercise will tone the muscle. Hypertrophy is the look most Americans want who don't care about sports performance which is in the 6-10 rep range of about 70-80% of their 1 rep max. Strength/power is in the 1-5 rep range of about 85-100% 1RM, depending on goals. Hypertrophy is more sets, strength/power is about lifting the weight and moving on.

    Endurance is >12 reps, low weight, less than hypertrophy range. Sounds like where you have him exercising.

    BS kinesiology
    M.Ed. candidate in 2 weeks clinical exercise physiology


    This might be providing the answer to my problem. I'm never sore either but tire after 3-4 sets of 8-10 reps. When I increase the weight I can only do 5 reps. When I get tired with the weight I'm lifting after 4 sets, should I go lighter and continue with more sets? It seems like I should be increasing weight, but it's the same story -- failure after 3-4 sets but no soreness.
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    Apr 24, 2012 12:48 AM GMT
    Counterfeit_Jock saidJust because you don't "feel the burn" doesn't mean you are working out your muscles. In fact, the term "no pain no gain" is highly inaccurate, because if you feel pain, you should probably stop before you really hurt yourself.


    you're talking about pain WHILE working out. True, you shouldn't feel pain while working out, but the post-workout soreness should be felt as it indicates muscle tears and 'injury' conducive to muscle growth. It also indicates protective proteins are going in to repair the damage to prevent future soreness for THAT particular workout.

    kandsk said
    This might be providing the answer to my problem. I'm never sore either but tire after 3-4 sets of 8-10 reps. When I increase the weight I can only do 5 reps. When I get tired with the weight I'm lifting after 4 sets, should I go lighter and continue with more sets? It seems like I should be increasing weight, but it's the same story -- failure after 3-4 sets but no soreness.


    Maybe you should try to switch exercises. If you're not sore, your body is probably used to the angle of exercise you're doing. You can't just do bench press for 3 months straight and expect to be sore. Or the same arm curl everyday since New Years and expect to be sore.

    Whenever I start a new routine...e.g., a different exercise, I'm sore for 3-4 days. I'm also sore when I go very heavy or if I do endurance.

  • A_1991

    Posts: 366

    Apr 24, 2012 1:01 AM GMT
    GERGIN saidYou don't need to feel sore in order to know your excersize has been successful, there's a little thing called muscle failure too....


    +1

    sometimes when I work out I do not feel any soreness at all but after completing the sets I began to breakdown and not able to do any more reps for the next sets. It all depends, some people I know don't really get sore at all but they do build the muscle.
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    Apr 24, 2012 1:23 AM GMT
    Sounds as if a lot more study, in biomechanics, kinesiology, & general human performance is required, among members in this forum. AS is common, to LGBT cmmnty., there is far too much focus upon looks, & not nearly enough upon performance, that which "looks" are supposed to represent. Looks will come with the work, but the holistic nature of a power-lifting oriented routine is superior, not only in performance, but in the over-all way the body is designed to perform (totality). Read some texts from Human Kinetics, such as N.S.C.A & A.C.S.M, & journals on physiology & ballistic sports, as well. Lastly, pick up some material, & visit a pit, where guys aren't afraid to get their hair in a mess, & actually strike one another. And don't cry about getting a shirt dirty. Scars & bruises come with tangling.
    Why is there no forum on mixed martial arts, or better yet, practical, no-rules, tried-&-true CQC on here? For years LGBT cmmnty. has been lamenting upon viuolence, & campaigning may have some efficacy in some areas, but nothing will save your ass like being able to fight (really fight), when campaigning has not reached the ears or hearts of thugs, who are certainly going to be face-to-face with some of you, in some time to come. Argue with me, if you will, but that time will come. I know, because I've competed in over 80 unified rules MMA matches, most five rules or less, & have lived in bad areas, as well. Means I can tell you what works vs. theory.
    I've many LGBT acquaintances, who were high risk targets for LGBT violence, incl. three effeminate male spouses, of whom only one has any interest in anything effective, to deal with it properly. And I've known of no one who trains a primarily bodybuilding routine, w/o more emphasis upon periodized performance, to be a good fighter. Tennis, swimming, & volleyball are not going to do us much good, fellas. Time for us to represent ourselves with facets not wholly based upon the facetious. It still isn't working.
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    Apr 24, 2012 1:28 AM GMT
    Tallathlete24 said
    kandsk said
    This might be providing the answer to my problem. I'm never sore either but tire after 3-4 sets of 8-10 reps. When I increase the weight I can only do 5 reps. When I get tired with the weight I'm lifting after 4 sets, should I go lighter and continue with more sets? It seems like I should be increasing weight, but it's the same story -- failure after 3-4 sets but no soreness.


    Maybe you should try to switch exercises. If you're not sore, your body is probably used to the angle of exercise you're doing. You can't just do bench press for 3 months straight and expect to be sore. Or the same arm curl everyday since New Years and expect to be sore.

    Whenever I start a new routine...e.g., a different exercise, I'm sore for 3-4 days. I'm also sore when I go very heavy or if I do endurance.

    I will also get sore for 1-2 days when I recruit a muscle that had been neglected, but there aren't many anymore to recruit. I change my exercises quite frequently, using different equipment, ranges of motion, etc.
  • Posted by a hidden member.
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    Apr 24, 2012 1:52 AM GMT
    I feel soreness in every muscle group when doing weight training, except for my chest, back and triceps. Try as I might, I never really feel any soreness in these places. I do heavy lifting and do multiple sets of multiple different exercises, but nothing
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    Apr 24, 2012 1:55 AM GMT
    Thanks everyone for your responses. I have told him that you may not necessarily get sore, but I wasn't sure. We do up to his max, and usually 3 sets of 8 to 10. He is squeezing his chest, from what I can tell, when performing each rep and I have instructed him on controlling his breathing. Inhale when at rest, exhale when contracting (pushing up the bar, etc).

    I want to help him tone as well as gain mass therefore we have been lifting both for endurance and strength training. Tone by lifting lighter weight, more reps... Gain muscle size by lifting heavier, less reps. (Referring to the hypertrophy response).

    I will check back tomorrow and see if any other responses have been posted! Thanks everyone. icon_biggrin.gif
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    Apr 24, 2012 2:09 AM GMT
    PERIODIZATION is the marker for progress. There are many ups & downs, in micro-fashion, on the general climb upward, so periodize. Tudor Bompa & others spec. in this area. Platforms & layers of training facets, etc. Other authors:
    Siff & Cunningham; Yuri Verkhoshanski; Vlad Zatsiorski; Fred Delavier; NSCA texts...
  • UFJocknerd

    Posts: 392

    Apr 25, 2012 2:55 AM GMT
    bk911 saidHey everyone. I need a little help. I've been training for a while now and know how to workout by myself. My boyfriend has asked me to workout with him as well and "train" him. He wants to define his chest and stomach. We've been doing bench press, dumbbell press, flies, incline and decline press, and other exercises for arms, and shoulders and all he keeps telling me is that he doesn't feel any soreness in his chest and that he only feels any kind of stretch or difficulty lifting in his arms.

    I'm not really sure what he is or isn't doing or if I'm not doing anything to show him the proper way of lifting. He is a little shaky when lifting and balance on the bench isn't the best but I'm pretty sure this is acceptable for someone so new to weight lifting. I am in no way a personal trainer so I can't say that I am doing something right, but I really don't know what else to tell the boyfriend as to why he's not feeling the exercise at all.

    He also lacks some motivation. Any way I can motivate him more and make working out fun for him? It really is just a matter of him coming to the gym with me on a more regular basis as well as making it a lifestyle, not just a once in a while thing.

    Thanks for your help and responses in advance.


    Acute or delayed onset muscle soreness isn't a good marker of workout quality. Improvements in strength and size are better markers.

    Also, he ONLY does chest and abs?? Bad, big mistake. He's going to royally screw his posture, and his gains will be limited anyway if he only does that.
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    Apr 25, 2012 3:40 AM GMT
    No, we do not ONLY work out chest and abs. I've been working out long enough to know that you need to workout each area, thanks.

    Anyways, last night was a much better training session than I expected. At first, he started to complain that the weight of the dumbbell was hurting his hand... did a couple reps and quit. Sat there and just shut himself down. I told him that he wasn't going to get a workout sitting there. Finally convinced him enough and got him mad at me that that motivated him enough to get his ass back on the bench and pump out 12 reps like it was nothing! The rest of the session was unbelievable! He was a lifting machine!

    Got home and we relaxed for a bit, then had sex this morning icon_smile.gif

    He text me later today while at school saying his muscles were pretty sore. I was happy to hear that because every time he told me that the weights were too heavy, I made the mistake of giving in and allowing him to lift with something more manageable. He lifted heavier weights and powered through it like a champ! Very proud of him.

    Thanks for all the advice folks.
  • UFJocknerd

    Posts: 392

    Apr 25, 2012 3:33 PM GMT
    bk911 saidNo, we do not ONLY work out chest and abs. I've been working out long enough to know that you need to workout each area, thanks.


    OP: "He wants to define his chest and stomach. We've been doing bench press, dumbbell press, flies, incline and decline press, and other exercises for arms, and shoulders"

    I'm supposed to psychically interpret that this means you DO do full body workouts, or you get uppity? lol.

    Every time post on the RJ fitness forum I get reminded why it's a waste of time to post on the RJ fitness forums.

    icon_rolleyes.gif
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    Apr 29, 2012 4:18 AM GMT
    From what i know, muscle soreness occurs when blood cells don't get enough oxygen. Its actually a bad thing. You should be avoiding it. And i think if he was to suddenly start experiencing muscle soreness he would probably not want to work out anymore.

    If he doesn't like weight lifting, he doesn't like weight lifting. Ask him what kind of physical activity he enjoys. Perhaps he enjoys tennis, swimming or whatever. Not everybody feels comfortable in a gym environment.

    You could also let him do his own thing while your at the gym, while you go lift weights. I think that would be more enjoyable for him.