Various Muscle Soreness Durations for me (compare please)

[Synpax]

Hi,

These are the muscles I work out and how long they feel sore for, in order of sore for days to almost not sore at all. I wonder *why* though.

Back (esp. lower back) - Sore for days.

Upper Legs - Sore for a few days. No trouble running, but I can feel it when I try to walk

Triceps - Sore for one or two days at most. Sore to touch.

Calves - Sore for one or two days.

Neck - Sore for a day or so.

Forarms - Sore for a few hours.

delts/biceps - Briefly after workout sore.

Pecs/abs - not sore at all no matter what I do.

What I am most puzzled by is why my pecs aren't sore, even when I hit them really hard in my 5x5 routine. They get hit with 5x5 flat bench and 5x5 dips (for triceps), incline bench, and incline flies. They never feel the slightest bit sore. I'm thinking about the next chest day to just go all out and try to destroy them just to see if I can get some feeling in there.

Does your soreness match what I have? Why might it be different?

 

[The Red Dragon]

Lumbars/Traps/Legs (except calves) painful and hurt for a long long time
Deltoids/Forearms feel nothing
Chest/Tricep/Bicep Light (except tricep long head)
Lats never really feel it but its there, I don't really use them much during the day
Avg DOMS time is 2-3 days, traps/lumbars/legs may take 4-5 days

 

[WalkingBeast]

Hi,

These are the muscles I work out and how long they feel sore for, in order of sore for days to almost not sore at all. I wonder *why* though.

Back (esp. lower back) - Sore for days.

Upper Legs - Sore for a few days. No trouble running, but I can feel it when I try to walk

Triceps - Sore for one or two days at most. Sore to touch.

Calves - Sore for one or two days.

Neck - Sore for a day or so.

Forarms - Sore for a few hours.

delts/biceps - Briefly after workout sore.

Pecs/abs - not sore at all no matter what I do.

What I am most puzzled by is why my pecs aren't sore, even when I hit them really hard in my 5x5 routine. They get hit with 5x5 flat bench and 5x5 dips (for triceps), incline bench, and incline flies. They never feel the slightest bit sore. I'm thinking about the next chest day to just go all out and try to destroy them just to see if I can get some feeling in there.

Does your soreness match what I have? Why might it be different?

I know I definately need more then a 5x5 for chest to get it sore. I can take a good deal of abuse.

 

[ProtienFiend]

I know I definately need more then a 5x5 for chest to get it sore. I can take a good deal of abuse.

yea... could be that hes built up a tolerance for the current routine.... try some standing cable flys, incline, and pec dec (iso bench... whatever you call it)...

 

[wildonsquats]

Your pecs may not be as sore because of the way you do your exercises... back in the day when i used to bench bb style id never feel it in my chest.. only in my front delts.. but when i tucked them shoulders back and started to pile on the weight.. my chest just screamed....

 

[Synpax]

Hmm. I am on 5x5, so I am looking at
5x5 flat bench
2x10 incline bench
2x10 incline flys.

This is followed by my tricep 5x5 of
5x5 weighted tips
2x10 lying db tri extensions
2x10 tri pushdowns (rope)

How would I modify this to tear my chest up more?

Thanks Beast and Protein for your help.

 

[Synpax]

wildonsquats - please explain the change you made in more detail - I'm not clear on the difference.

 

[WalkingBeast]

Heres a sample of one of my flat bench workouts:

135x20 (warm-up)
225x10 (warm-up)
275x15 (extended warm-up haha, took away from my other sets, no doubt)
315x6
325x3
300x7
315x3 (no spotter present)
365 (failed)
365 (failed,weak attempts)
335x2
275x7 (plus 2 forced reps)

As you can see, I get in the whole spectrum of rep ranges. I basically just go by how I feel, and Ill cycle my chest training by focusing on rep PR's one month and one rep maxes another month. Yet I do one rep maxes an rep work every week regardless. If Im focusing on reps for example, as I was in the routine listed above, Ill go for whatever rep PR's I feel I can get, once Ive exhausted my chance at a rep PR Ill try out some one rep maxes. Its not too likely Ill set a PR at that point, but sometimes it happens. The main purpose is to send the signal to the muscle, and force it to adapt. If Im focusing on one rep maxing Ill do a few sets of fairly low reps just to warm to muscle up enough, then make 3-4 attempts at a one rep max. Then after Ive exhausted all my attempts Ill start blasting out as many reps as possible on the way back down. Sometimes I even set PR's like this also. But as you can see, depending on the day reps or one rep max become secondary. Alot of it is instinctual when it comes to the reps and weights I use. Though I still follow the set scheme of around 12 sets to get the work in. Not including speed bench and rack lockouts. I do the same for inclines. I will train flat bench on thursday and inclines on sunday usually. Heres a sample incline routineonly 9 sets on this day)

Incline Bench:

135x20 (warm up)
225x10 (warm up)
275x10 (warm up, but still taken to failure)
315x 3.5 (weak)
335x1.5 (weak)
360x1 (5lb PR, somewhat questionable, but good considering my triceps were fried)
315x3
275x7.5 (with no spotter even present, almost took my head off, but not quite)
225x14 (no spotter present)


Hope that helps!! Keep training hard!!

 

[Scotsman]

Hi,

These are the muscles I work out and how long they feel sore for, in order of sore for days to almost not sore at all. I wonder *why* though.

Back (esp. lower back) - Sore for days.
High use area hard to rest up. Plus a large network of connecting muscles.

Upper Legs - Sore for a few days. No trouble running, but I can feel it when I try to walk
Large muscles take a lot to recover.

Triceps - Sore for one or two days at most. Sore to touch.
Smaller muscle group that gets used a lot and usually recovers fast.

Calves - Sore for one or two days.
Again small muscle group used to high useage

Neck - Sore for a day or so.
same as calves

Forarms - Sore for a few hours.
Very small individual muscles that need to recover quick. Probably evolved to recover fast for survival reasons.

delts/biceps - Briefly after workout sore.
Same as calves. Also most people don't lift enough weight on these to truly make the muscles sore. More reps usuall done here make soreness from blood volume exchange which goes away in about 30-60 minutes.

Pecs/abs - not sore at all no matter what I do.
Change what you are doing. Use more weight less reps. On abs probably less frequency. The more used to a workout load muscles get the less soreness you will feel.

Cheers,
Scotsman

 

[Lord_Suston]

Chest:2days
Back:2-3days
Legs 2-4days
Tris 2day
bis:1-2days
Traps 1-2days
calves 1-2days
abs 2days
foreamrs-1day most

 

[bigstve12]

About 2 days for everything...except bis, in 7 years they only been sore about 5 times

 

[Synpax]

Helpful comments in therre and it's interesting to see how the various people have the same soreness durations - except for chest.

It is really disturbing to me never to have a sore chest despite having sore tris on chest/tri day.

I think I will work the peck deck in at the end of my 2x10s as i don't want to loose any current exercises and it seems to be exclusively chest and not tries. Maybe a 3x6 or so with it.

Walking Beast - there is no way I can do that much. I've been lifting about a year. I will work up to it and you are very innovative to have designed your own workout.

Currently on 5x5, I've shifted to 5x3 to get over a platue, so the weight is still increasing.

Anyone else want to share their recovery times?

 

[WalkingBeast]

[/QUOTE]

Walking Beast - there is no way I can do that much. I've been lifting about a year. I will work up to it and you are very innovative to have designed your own workout.
[/QUOTE]


ThanX brother!! You can always throw in some machine work if you get fatigued with the freeweight. If youve only been training a year, a better routine might be 6 sets of flat and 6 sets of incline (excluding warm-ups). You can do them in the same day or seperate days. Then maybe throw in some flies to finish off. Either way Im sure youll find what works best for you. Keep training hard!!