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  • not sore after workout?

    Hey everyone,

    I've been doing bodyweight workouts for the past month or so and I barely feel sore at all after workouts. I'm tired, of course, but I don't feel sore. Should I be feeling sore?

    Also, I FEEL stronger but I don't necessarily LOOK stronger. Does this mean anything?

    I've been doing HIIT (60 seconds of work, 15 seconds rest) for two rounds, ten exercises each.

    Thanks!
    feel free to take a look at my journal!

    http://www.marksdailyapple.com/forum...primal-journal!

  • #2
    you don't need to feel sore. if you feel and look stronger, you probably are. putting stress on your muscles will make them stronger as they recover, but that doesn't mean they are going to hurt.

    but, adding a little variety to your workouts might cause some soreness, and can definitely make the workouts more effective. that might be something to try.

    and, if you want to be sore, for some reason, go plyometric or slow cadence for a day...you'll feel that for a couple of days for sure.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      Originally posted by echoyjeff222 View Post
      Hey everyone,

      I've been doing bodyweight workouts for the past month or so and I barely feel sore at all after workouts. I'm tired, of course, but I don't feel sore. Should I be feeling sore?

      Also, I FEEL stronger but I don't necessarily LOOK stronger. Does this mean anything?

      I've been doing HIIT (60 seconds of work, 15 seconds rest) for two rounds, ten exercises each.

      Thanks!
      If you want to look stronger (gain muscle?) you need to lift heavier loads. And eat lots of protein.

      Comment


      • #4
        i'm doing a variety of exercises though; i'm switching it up every workout. I never do the same two workouts in a week.

        if I don't have enough protein, I just won't gain as much muscle, right? how do I know what's enough protein?
        feel free to take a look at my journal!

        http://www.marksdailyapple.com/forum...primal-journal!

        Comment


        • #5
          I don't think there is such thing as enough protein. A good guideline is 1 gram per 1lb of lean body weight. If you are really looking to gain though, I'd eat a little more.

          Variety is nice and all, but you need to force your body to adapt if you want it to grow. It seems to me that your body is now strong enough to handle all the body weight workouts you put it through, so it has no reason to add more muscle. To add more muscle you must lift more weight, not the same weight more times. There really isn't any other way. Putting on muscle is hard work.

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          • #6
            Protein is different for everyone. There are a lot of muscular people that eat low to moderate protein. If you want to make gains you will probably need to achieve soreness (not pain). Soreness is from small tears in your muscle and your body repairs them in stronger condition during downtime. If you are not feeling soreness you are probably not changing your routine up enough. If i do not rotate I don't get sore as easily. Then again I believe some people just have a hard wall of putting on muscle at different points. It is greatly genetic.

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            • #7
              You mentioned in the original post that you feel stronger so I am assuming that strength is your goal. Your descriptions of your workout though doesn't seem very strength orientated - if you want to build strength and muscle then you should be lifting heavier (or harder versions of bodyweight exercises) and taking more rest.
              Sandbag Training For MMA & Combat Sports
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              • #8
                Originally posted by Coach Palfrey View Post
                You mentioned in the original post that you feel stronger so I am assuming that strength is your goal. Your descriptions of your workout though doesn't seem very strength orientated - if you want to build strength and muscle then you should be lifting heavier (or harder versions of bodyweight exercises) and taking more rest.

                Yeah, it's not too strength-oriented but there are a lot of pushups/burpees involved.

                The past month-two since I've been working out, I do feel stronger BUT I have not gained any weight at all! I've been stuck at 120ish for the last year or two >.<
                feel free to take a look at my journal!

                http://www.marksdailyapple.com/forum...primal-journal!

                Comment


                • #9
                  I think it might be time to switch to a strength programme.
                  Sandbag Training For MMA & Combat Sports
                  Sandbag Training Guide on Kindle
                  The Complete Guide To Sandbag Training
                  Brute Force Sandbags
                  www.facebook.com/sandbagfitness
                  http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

                  Comment


                  • #10
                    Originally posted by Coach Palfrey View Post
                    I think it might be time to switch to a strength programme.
                    Epic words, even if you guys spell "program" funny on your side of the pond.

                    Here's a recent article by the much esteemed Mark Rippetoe that would tend to lead to the same conclusion.
                    The Champagne of Beards

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                    • #11
                      I think you are doing HIIT backwards. You want to do full out as fast as you can go and then rest till your heart rate is almost normal again. For example, I do 10 sec sprint, 1 minute rest, 20 sec sprint, 1 1/2 minute rest, 30 sec sprint and 2 min rest and then go down the pyramid. Or you could just do 20 sec sprint and 1 1/2 -2 min recovery.

                      There is no way you are recovered from a 1 minute full out sprint in 15 seconds.

                      These are good for you because it forces your body to work really hard and then recover and do it again. Much better for heart health than long slow distance workouts.

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                      • #12
                        Originally posted by snoops View Post
                        I think you are doing HIIT backwards. You want to do full out as fast as you can go and then rest till your heart rate is almost normal again. For example, I do 10 sec sprint, 1 minute rest, 20 sec sprint, 1 1/2 minute rest, 30 sec sprint and 2 min rest and then go down the pyramid. Or you could just do 20 sec sprint and 1 1/2 -2 min recovery.

                        There is no way you are recovered from a 1 minute full out sprint in 15 seconds.

                        These are good for you because it forces your body to work really hard and then recover and do it again. Much better for heart health than long slow distance workouts.
                        What am I doing, then? 60 seconds of work, 15 seconds rest, repeat x10, rest two mins, then start over for two-three circuits?
                        feel free to take a look at my journal!

                        http://www.marksdailyapple.com/forum...primal-journal!

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                        • #13
                          Originally posted by echoyjeff222 View Post
                          What am I doing, then? 60 seconds of work, 15 seconds rest, repeat x10, rest two mins, then start over for two-three circuits?
                          i would call his metcon, just because that's a pretty big work to rest ratio. the two minute rest is interval like, but i've come to understand HIIT as short bursts of work and rest.
                          one isn't better than the other, though i think there's an argument to be made that a 20/40 HIIT plan might let you hold on to more steam for a lifting program.
                          http://www.marksdailyapple.com/forum/thread60178.html

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                          • #14
                            Originally posted by echoyjeff222 View Post
                            What am I doing, then? 60 seconds of work, 15 seconds rest, repeat x10, rest two mins, then start over for two-three circuits?
                            As I understand it HIIT is very fast and hard short bursts followed by enough recovery time to get your heart rate almost to normal. So like I said in my post I think you are doing it backwards. You cannot recover sufficiently in 15 seconds after a minute a full max. A full out 30 seconds takes me about a minute and a half to 2 minutes to recover from.

                            I am not saying you are not working out, just not HIIT as I know it

                            And you really only need to do 12-20 minutes of HIIT for it to be a great workout.

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                            • #15
                              I think youtrying a Pilates home workout would be ideal for anyone that simply does not have the time to go to the gym. This workout would help you to make the most of any time that you have available.

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