T Nation

Where is the Soreness?

Not sure if this is a common question, but after 2.5 months on a 4 day U/L compound based routine with several accessory movements, I just cant get sore anymore. Maybe a little tender in some areas like glutes and erectors, that’s it.

I expected to be able to either go up in my lifts 5/10 pounds, Upper/Lower respectfully, but I haven’t. I cant even squeeze out extra reps at the same weight.

What gives? If I’m not getting sore, wouldn’t that mean my body is used to the workload and ready to make a progressive jump? Is this then a good time to play with EXTENDED SETS?

It is called Accommodation, I recommend switching accessory lifts, deload and switch loading parameters for your staple lifts, and various other ways to deal with it. http://www.westside-barbell.com/westside-articles/PDF.Files/05PDF/ACCOMMODATION.pdf

Maybe you’re just eating, sleeping, and recovering properly?

In my experience I’ve been getting stronger on 5/3/1 while staying at the same bodyweight, and without making myself sore. So I don’t think making yourself sore is really necessary. But I couldn’t tell you what to do about your strength being stuck as you say it is now.

Soreness is barely connected to results. It’s very possible, and generally preferred (by some folks), to progress with minimal soreness. But one thing stands out as a red flag…

[quote]giograves wrote:
I expected to be able to either go up in my lifts 5/10 pounds, Upper/Lower respectfully, but I haven’t. I cant even squeeze out extra reps at the same weight.[/quote]
A few weeks ago you wrote about missing prescribed reps. Has that not changed at all since then? Has your training changed at all?

[quote]chobbs wrote:
Maybe you’re just eating, sleeping, and recovering properly? [/quote]
If everything was in line, he’d be seeing strength progress.

Don’t worry about getting sore. Soreness doesn’t necessarily mean you are doing it right, nor does lack of it mean you are doing it wrong.

However, if you aren’t progressing, that is a problem. What does your current program look like and how much can you lift?

About soreness, you can get/increase it from new movement/range/slower negatives(eccentrics). Do your negatives 3 times slower i guess you will be sore but more rest might be needed for recovery. About progress maybe a week of rest might help.

Sometimes holds help just because you did not use them for a while, like leg ext. leg curls, back extensions, where the stress is still on( holding 2 to 10 sec.), not presses where elbows/knees lock to take a brake. Maybe less life stress would be a plus. Just tid-bits, not gems.
EDIT, i agree soreness is not needed.

[quote]BHappy wrote:
About soreness, you can get/increase it from new movement/range/slower negatives(eccentrics). Do your negatives 3 times slower i guess you will be sore but more rest might be needed for recovery. About progress maybe a week of rest might help.

Sometimes holds help just because you did not use them for a while, like leg ext. leg curls, back extensions, where the stress is still on( holding 2 to 10 sec.), not presses where elbows/knees lock to take a brake. Maybe less life stress would be a plus. Just tid-bits, not gems.
EDIT, i agree soreness is not needed.[/quote]

Soreness isn’t the goal. Getting stronger is.

[quote]Chris Colucci wrote:
Soreness is barely connected to results. It’s very possible, and generally preferred (by some folks), to progress with minimal soreness. But one thing stands out as a red flag…

[quote]giograves wrote:
I expected to be able to either go up in my lifts 5/10 pounds, Upper/Lower respectfully, but I haven’t. I cant even squeeze out extra reps at the same weight.[/quote]
A few weeks ago you wrote about missing prescribed reps. Has that not changed at all since then? Has your training changed at all?

[/quote]

Strength stall basically the whole time I’ve been doing this routine once I got past the initial CNS adaption, which lead me to thinking that missing reps was the issue (infallible technique aside, lol).

To fix that on volume weeks, I dropped the weight (using percentages) to allow for 1 or 2 in the tank. Intensity week I still tried to push myself though, thinking I want to recruit MORE muscle fibers…Left me sore enough to feel accomplished after racking the iron, but “recovered” enough the next cycle through.

General Routine Below, alternating weeks of 8-10 with 4-6. 120s rest on big lifts, 60s on others.

Sunday

A.OH Press (5x5) (105)
B1. Dips (triceps)
B2. Pullups (Gironda Sternums)
C1. 2x cable OH bicep curl
C2. OH Tricep Ext
C3. Face pulls

Wed

A. Back Squat (5x5) (245)
B1. RDL
B2. Bulgarian SS
C1. Hack Squat
C2. Reverse Hack Squat

Thur

A. Bench (5x5) (190)
B1. Chins
B2. BB Rows
C1. Cable Row
C2. Cable flyes

Sat

A. Deadlift (5x5)(275)
B1. Front Squat
B2. Leg Press (High/Wide foot position)
C1. Woodchops
C2. BB Ab Roller