No pain, no gain?

ScumLord

I started back on the weights two weeks ago after my long winter break. As expecting in the first two days I was crippled, could barely lift me arms.

I had no protein for the first few days then I got that Maximuscle energy and recovery. I'm not sure if it's that stuff or just that I'm getting used to it again but I have no pain afterwards or even the next day.

I definitely feel like I've done a good season and I do have week arms afterwards but there's no pain. Does that mean I'm not doing it right? I feel like I could go lifting the weights everyday, which shouldn't be right should it?

Money Shot

ScumLord wrote: »

I had no protein for the first few days then I got that Maximuscle energy and recovery.

Did you not eat for two days ?

Your probably doing the same thing each time you go to the gym, so your body is used to it and not challanged. At a guess, and judging by your "weak arms" comment, I'd say your routine consists of lots of isolation work - most likely the bicep.

Stick up your routine details and we'll take a look.

Nobody must eat meat anymore judging from the amount of recreational gym users that are spending fortunes on protein drinks these days. I think most people seem to think that their session is wasted unless they down a 'Shake' after.

Al_Fernz

ScumLord wrote: »

I had no protein for the first few days

What exactly were you eating? Also what is your main goal, training routine and diet like?

The primary reason why muscle soreness or DOMS has reduced is because your body has apapted to the strains placed upon it by the weightlifting session. Upping your protein intake (in the form of a supplement) has obviously helped too.

Nothing wrong with not having DOMS after a workout. Just make sure that you're challenging yourself and making progress i.e. increasing the weight on the bar or getting a 1 or 2 more reps in the bag.

I would advise that you do not work the same muscle group 2 days in a row. Muscle grows when you rest - so by training any muscle group in this way you are going to hinder your progress. This applies to only the same muscle group and not training in general. For example it would be OK to do a Chest and Triceps workout and Back and Biceps workout on consecutive days.

ScumLord

By no protein I mean no protein supplement, I've only been at it two weeks tops. I've been doing chest, back and shoulders. Starting with 15 reps with 20kg, then 3 sets of maybe 6 with 40kg, then try for 3 sets of 10 with 30kg then see how many I can do with the 20kg again.

Then with the back I'd do the bent over barbell row 3 sets of 10, 20kg. Then do a bent over row with just the dumbbell leaning on the bench (I'm not great with the oul terminology) try and do 3 sets of 10 with about 14kg on it. Then I'd be just about able to do 3 sets of 4 doing a shoulder press with 20kg on the bar.

I wouldn't really bother doing the arms at this stage.

Al_Fernz

ScumLord wrote: »

By no protein I mean no protein supplement, I've only been at it two weeks tops. I've been doing chest, back and shoulders. Starting with 15 reps with 20kg, then 3 sets of maybe 6 with 40kg, then try for 3 sets of 10 with 30kg then see how many I can do with the 20kg again.

Then with the back I'd do the bent over barbell row 3 sets of 10, 20kg. Then do a bent over row with just the dumbbell leaning on the bench (I'm not great with the oul terminology) try and do 3 sets of 10 with about 14kg on it. Then I'd be just about able to do 3 sets of 4 doing a shoulder press with 20kg on the bar.

I wouldn't really bother doing the arms at this stage.

What about the wheels?!?!?!?!?

ScumLord

What wheels?

Naos

Your legs.

ScumLord

Haven't done anything with them yet, I'm trying to ease myself back into it. I've lived the most unhealthy lifestyle since before Christmas and I'm super unfit at this stage.

brianthebard

Al_Fernz wrote: »

What about the wheels?!?!?!?!?

t-nation reference?

celestial

ScumLord wrote: »

I started back on the weights two weeks ago after my long winter break. As expecting in the first two days I was crippled, could barely lift me arms.

I had no protein for the first few days then I got that Maximuscle energy and recovery. I'm not sure if it's that stuff or just that I'm getting used to it again but I have no pain afterwards or even the next day.

I definitely feel like I've done a good season and I do have week arms afterwards but there's no pain. Does that mean I'm not doing it right? I feel like I could go lifting the weights everyday, which shouldn't be right should it?

Hey OP,

Good question, and one I've been pondering myself.

If you take a look at my training log in Fitness Logs, you'll see that earlier this week I had a session where I did around 35 sets of weights with dbells in the 12kg - 18kg range. I was fairly sure I'd have upper body DOMS in the following days, but there was nothing. Haven't had DOMS in ages.

So next time I go - I'm gonna up the weight I'm lifting significantly. I think that you know when your body has stopped responding to what you're throwing at it - or at least not responding as much to what you're throwing at it. It all comes back to mixing things up and adaptation - up either the intensity, the weight, the frequency, or all of them. Then watch and look and feel for the difference.

Al_Fernz

ScumLord wrote: »

Haven't done anything with them yet, I'm trying to ease myself back into it. I've lived the most unhealthy lifestyle since before Christmas and I'm super unfit at this stage.

Fair play. You've got the right attitude and that's half the battle really.

Even though you havn't stated your goals, I still would strongly urge you to incorporate all muscle groups into your routine. This includes the legs. Do some research and look at starting to squat, deadlift and to a lesser extent lunge. Work with somebody who has competitant knowledge of these movements to perfect your form.

If you neglect your legs you're going to create muscular imbalances and increase your chances of injury significantly. Also you are limiting your anabolic potential because training legs is known to increase the amount of testosterone produced.

My advice would be to do some research, formulate a workout routine incorporating all the body's muscle groups based on your goals and post it here for further advice.

ScumLord

Al_Fernz wrote:

Even though you havn't stated your goals,

Oh yeah sorry, mostly weight loss. I also want to get bigger on top my legs don't seem to fit the top half, there fairly muscular as is whereas my top half is not. I'm totally out of proportion that's why I want the top half to get a jump start on the bottom half. I want to be fit as well and I reckon weight loss would be a side effect of that.

kevpants

ScumLord wrote: »

Oh yeah sorry, mostly weight loss. I also want to get bigger on top my legs don't seem to fit the top half, there fairly muscular as is whereas my top half is not. I'm totally out of proportion that's why I want the top half to get a jump start on the bottom half. I want to be fit as well and I reckon weight loss would be a side effect of that.

Incorporate squats and deadlifts into your routine anyway. They'll help you add muscle and strength all over. They'll strengthen your back and your trunk which is important. Believe me you won't regret doing them, you'll feel them helping.

Please concentrate on form with them first though, I actually wince every time I go Westmanstown gym and see these guys deadlifting with their backs curved right over, I'm waiting for the day an ambulance pulls up outside. Westmanstown seems to be a mecca for poor form, and fitness instructors with interesting hair and no knowledge.

Al_Fernz

kevpants wrote: »

Incorporate squats and deadlifts into your routine anyway. They'll help you add muscle and strength all over. They'll strengthen your back and your trunk which is important. Believe me you won't regret doing them, you'll feel them helping.

Please concentrate on form with them first though, I actually wince every time I go Westmanstown gym and see these guys deadlifting with their backs curved right over, I'm waiting for the day an ambulance pulls up outside. Westmanstown seems to be a mecca for poor form, and fitness instructors with interesting hair and no knowledge.

TBH I think every commercial gym is awash with lifters using poor technique.

OP based on what you say your goals are my advice from the previous post still stands.