I did a "tip of the day" on DOMS over on my board a few days ago, here it is:
Delayed onset muscle soreness is something that leads many people to the "no gain zone", and then forever keeps them there. Many wrongly believe that unless they are "tore up" they didn't stimulate growth.......they are in most cases WRONG! While there is nothing wrong with being sore, you need to understand that after you have done a lift for more than a few sessions you are likely to be less and less sore. Also some muscles rarely or NEVER get sore. My biceps and delts are some examples. I could do 50 sets for my delts and never feel a bit sore. Regardless they still grow well.
You have no doubt noticed that some muscles don't get very sore, while others always feel way beat-up. And almost everyone notices that when you do a lift you haven’t done in a long time you tend to get sore as hell the first time or two, then less and less each session. This leads many to either change their lifts CONSTANTLY (which can be beneficial to SOME people) or do more ad more sets/lifts/or use more intensity to ensure they get beat-up enough. In most cases this is simply not needed. Some trainees get sore every time they train, others only when changing lifts, and some people almost never, yet all these categories of trainees can all grow extremely well if the training and diet is properly laid out.
Your barometer of success in the gym should be an ever increasing load on the bar, not how “pumped” you get, or how sore you are the following days.
Iron Addict