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Originally Posted by Nimetic
Your first point (every day) doesn't appear to fit with your last one (don't work body part if sore).
Can you explain further. I'm normally sore the next day... and the following day after each workout. Are you suggesting lower weights/reps or something.
How did you reach this viewpoint. It doesn't seem to be a mainstream one. How hard do you train anyways?
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I'm 45, and have been workingout since grade school (mostly for sports when I was in school, but it turned into a life long habit). I can bench 365 and run 3 miles in 25 minutes. I "workout" (get my heart rate up for 30 minutes or more, and do strength work) everyday.
If you workout regularlly, at some point your body will adjust to your routine and you stop getting sore. If I do a 4 mile run in 40 minutes, I don't get sore. If I pick a day and run 8 miles, I get sore. If I do a 3 mile run, with 10, 8, 9 minute splits I don't get sore. If I tried to run 8, 7.5, 8, I would get sore. If I do a "maintenance" run, I can run again the next day, no problem. If I "test my limit" on a day, I don't run the next.
If I do my "max" benchpress routine, working with heavy weight to failure, I may not do it again for about a week. I also do different benchpress routines, occasionally, light weight/max reps, medium weight/high speed, different grips, etc., not all of they routines will make me sore the next day. Same applies to my other excercises.
I rarely spend more than 20 minutes per day lifting, genetically strenght is not my problem. To make the most of my time on a normal day. I start with a light weight to get loose, make sure I am set up correctlly, test full range of motion, etc.. Then set two I go to a weight were I can do 10 to 12 reps, set three I add weight to do about 5 to 6 reps, set 4 I add weight to do about 3 reps, set 5, take weight of to about 5 to 6 reps, final set I take weight of and do about 10 reps., As I get fatiged I really concentrate on full range of motion and control. I don't take much rest between sets, this also helps keep my heart rate up (cardio is my weakness, and I use a heart rate monitor). I mostly do excercises that work multiple muscle groups at once. What I do works for me, I don't suggest orther do what I do or that it will work best for them.
Another example about soreness, I used to play basketball a few times a week, never got sore after playing. Now when I play, I get sore, because I don't play regullarly. Another example; I don't play golf, but I went to a driving range with a buddy and hit a bucket of balls - I got sore the next day, he didn't but he never goes to the gym but does play alot of golf.
My goal is just to be healthy and I enjoy running and lifting, I don't want to be a pro athlete, or Mr. America, I push hard but I am not over doing it.