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No Pain, no Gain?

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flash_123
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2011/04/09 15:29:17 (permalink)
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No Pain, no Gain?

Hi, I was wondering  The phrase 'No Pain, No Gain'?
 
Well,  i  weight train 3-4 days a week, some days I use heavy and other days low weights, 3 sets of 10 reps. 
 
But after a workout, the following day,  I feel no pain, in my muscles I have worked out.
 
Does that mean, I havn't worked the muscles hard enough?  
 
Im slightly confused, help?
 
 
post edited by flash_123 - 2011/04/09 15:36:58
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16 Replies Related Threads

    The Truth
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    Re:No Pain, no Gain? 2011/04/09 15:40:21 (permalink)
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    There's different opinions on this. Some people think that you don't need to get dom's for muscle growth and this isn't a good sign of you are working out correctly, however I'm with the other crowd and I always aim for some soreness the next day unless I'm taking it easy on purpose.  Are you really pushing yourself?? On the last set you shouldn't be able to do another rep. Try doing 5x5 or 6x4 and look into drop sets, super sets and forced negatives..
     
    Edit - Forgot to say different parts of your body will get dom's more easily and this also varies from person to person. For example I have to be going for it like it was the last day on earth for me to get pom's in my biceps but its fairly easy to get em in my thighs and calves, something to bear in mind........
    post edited by The Truth - 2011/04/09 15:52:20
    #2
    Hoppy1975
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    Re:No Pain, no Gain? 2011/04/09 18:16:53 (permalink)
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    As above DOMS dont mean that you havent worked a particular muscle enough.......work to failure or very close to and vary your rep ranges every so often as you,ve said you do......like The Truth mentioned some muscles are just more prone to DOMS than others, legs being the worst for many......personally I have never really suffered from DOMS in my biceps and I know that I train them hard enough, just one of those things I guess.
    #3
    Skinny_Si
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    Re:No Pain, no Gain? 2011/04/09 20:05:07 (permalink)
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    No Failure.. No Gain.
    No Doms..Bonus
     
    Yes we all like the feeling off 'ooh I really gave that a hammering the other day' but still being sore a few days later isn't necessarily a sigh you gaining, more that the muscle hasn't recovered yet which can mean lots of things such as you did an exercise your not used to/haven't done for a while or your nutrition isn't up to scratch so your body isn't able to repair itself in a day or 2.
     
    To judge the failure. If you complete all the reps in all of the sets and dont have to dig deep to push the last couple out your not going heavy enough!
    #4
    stephen77
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    Re:No Pain, no Gain? 2011/04/09 21:17:40 (permalink)
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    the phrase refers to pain while training and not doms.
     
    Doms are a side effect of working hard and not the cause of growth.
    you can also get doms and not grow.
    some people have to train hard to grow which will result in doms as side effect and if there not trianing that hard they will not grow.
    higher reps and certain exercise may result in more doms than other exercise and rep schemes.
    some people will get good gains and not really get any Doms.
    Personally I can get a PB in the gym for a few sessions in a row and not get sore, other times I get doms and not improving.
    But generally I get a little soarness and some growth. But the two are not dependant on each other.
    #5
    infidel
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    Re:No Pain, no Gain? 2011/04/09 21:25:28 (permalink)
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    Skinny_Si

    No Failure.. No Gain.
    No Doms..Bonus 


    To judge the failure. If you complete all the reps in all of the sets and dont have to dig deep to push the last couple out your not going heavy enough!


    very well put. couldn`t agree more.
    #6
    jshiu
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    Re:No Pain, no Gain? 2011/04/10 00:21:05 (permalink)
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    Tbh what every1 is suggesting is very true - but in my mind - i love the feeling of DOMS - just keeps me motivated as i know i did all i can - hate it when i dont get DOMS in chest but thats probably cuz i lift light compared to other body parts!
    #7
    spesh
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    Re:No Pain, no Gain? 2011/04/14 22:07:55 (permalink)
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    Try lifting 70% worth of the maximum weight that you would be able to lift for 2 reps
     
    E.g 2 reps = 100 kg
    Lift - 70 kg for 8 reps
     
    This will work extremely well on your chest
    #8
    Bollard
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    Re:No Pain, no Gain? 2011/04/15 09:53:00 (permalink)
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    DOMS (Delayed Onset Muscle Soreness) is a funny one. I view them as a sign that a muscle has been worked beyond it's normal scope, but not necessarily a sign that you've had a good workout.
     
    There are two things to remember:
     
    1. DOMS are not actually scientifically understood. As with lots of soft tissue 'complaints' there is good educated opinions but no-one with doms has ever been cut up, so they are educated guesses. They are probably right, but only probably.
     
    2. Those of us who play sports and/or lift know what they feel like and when. I can tell you for sure that diet and particularly alcohol can make DOMS worse for me, so whilst they are AN indicator of muscles working, they are certainly not THE indicator.
    #9
    The Truth
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    Re:No Pain, no Gain? 2011/04/15 20:23:15 (permalink)
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    stephen77

    the phrase refers to pain while training and not doms.

    Doms are a side effect of working hard and not the cause of growth.
    you can also get doms and not grow.
    some people have to train hard to grow which will result in doms as side effect and if there not trianing that hard they will not grow.
    higher reps and certain exercise may result in more doms than other exercise and rep schemes.
    some people will get good gains and not really get any Doms.
    Personally I can get a PB in the gym for a few sessions in a row and not get sore, other times I get doms and not improving.
    But generally I get a little soarness and some growth. But the two are not dependant on each other.

     
    Based on what science??? I know there is no def scientific proof its all just opinions.....
    #10
    OldDirtyNeck
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    Re:No Pain, no Gain? 2011/04/16 00:32:50 (permalink)
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    From my limited experience I gain the most following doms. I have done workouts with no doms and gained, but not as much.
     
    I've been doing an FST-7 routine for a few weeks now and I get major doms. I'm happy upto now but time will tell.
    #11
    The Truth
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    Re:No Pain, no Gain? 2011/04/16 00:36:07 (permalink)
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    OldDirtyNeck

    From my limited experience I gain the most following doms. I have done workouts with no doms and gained, but not as much.

    I've been doing an FST-7 routine for a few weeks now and I get major doms. I'm happy upto now but time will tell.

    I agree.....
    #12
    kaldog
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    Re:No Pain, no Gain? 2011/04/16 00:56:39 (permalink)
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    Skinny_Si
    No Failure.. No Gain.

     
    surely this is rubbish?

    Current goals: get back in the game
     
    #13
    The Truth
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    Re:No Pain, no Gain? 2011/04/16 01:02:30 (permalink)
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    kaldog

    Skinny_Si
    No Failure.. No Gain.


    surely this is rubbish?

    I would like to think so...........
    #14
    S777
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    Re:No Pain, no Gain? 2011/04/16 08:13:24 (permalink)
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    From your initial post OP, how are you training heavy some days and light others when you are doing 3x10?
     
    As for DOMS, if you want it, slow down your eccentric phase, but as has been said, DOMS doesnt mean progress.
     
    Also, no failure = no gain? rubbish
    #15
    Skinny_Si
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    Re:No Pain, no Gain? 2011/04/16 10:19:54 (permalink)
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    If you don't work the muscle beyound it's current capabilities it has no reason to adapt hence I say no failure=no gain.
    #16
    Bollard
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    Re:No Pain, no Gain? 2011/04/18 12:05:12 (permalink)
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    That's not really true mate. Whilst failure can work for growth, and there's nothing wrong with using failure as a mainatay to a routine, it's certainly not the only way, and probably not the best (for most anyway).
     
    Adaption will occur without failure. Anything you do that is outside the normal scope of activity stimulates adaption, and it's true that if you put in that extra bit of effort you may well get that bit back, but it's not a given.
     
    Think about it, sportspeople make improvements in fitness and performance all the time, but they don't go to failure to do this. There are many ways - repetition, activity breakdown, muscle memory, variation, altering contraction types and of course, failure.
    #17
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