Don't confuse soreness with progress. I could make it a point to make myself sore after training but it wouldn't mean I was training properly. Usually the only way I get sore is if I do a really heavy workout, most leg workouts, an exercise I haven't done in a looong time, or training after I've taken a break. For example, I could train my arms for an hour solid (I don't, by the way) using heavy weight, supetsets, the works, and the next day they really wouldn't be sore.
If you get sore, you get sore, but don't train to get sore. Nailed it.
Agreed.
Delaying onset muscle soreness (DOMS) is not an indicator of growth.
its an indicator of an unfamiliar stimuli causing severe trauma to the muscle cells.
Do a different workout each session and you will be sore. But this does not mean the muscles have been overloaded and will grow.
For the muscles to grow you need overload. This means either slowly increasing the weight over a period or time, of the sets or the intensity, etc.
If the weight you are using in the exercise is increasing every 1-4 sessions (ie: you are getting stronger), then there isn't much need to make drastic changes. however, if the weight you are using is not increasing, then you have plateaued and should change rep ranges, sets, exercises or all.
Also, not being able to lift your arms at the end of a session does not indicate overload. It indicates fatigue, and possibly a longer recovery time, thus less growth.
Do enough to overload and stop. Go home, eat rest, repeat.
Br
