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Originally Posted by Jimellow
Generally I will do three sets of 10, maybe 12, and possibly add a set if the muscles can handle it. I also might go back to the same exercise later in the work out if the muscles are able to bear another. I generally explode upwards, and lower/release slowly.
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Don't bother going back to the same exercise; you're probably wasting your time, and could be overtraining. If you can do 2 to 4 sets of 8 to 12 reps to muscle failure, then you are done. Do an isolation exercise maybe after that, but your muscle group is done. Stop and look forward to recovery. Going back to an exercise later in your workout is basically using a damaged muscle, which could be detrimental. Just because your muscles can do it, it doesn't mean it hasn't been adequately trained. A brief rest period will always allow your muscles to recover to do more work, but going back to do so could strain them farther than what's beneficial.
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The muscles are being worked, and they're certainly fatigued for the duration of the work out, but I'm not fatigued to the extent that I can't work them to the exact same degree two days later.
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You might need to add more load to your workouts. (See below.)
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Generally, I equate being sore to the muscles being worked, and ideally developed. As for whether that is valid or not, I am not sure.
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Muscle soreness
is not a good measure of progress!
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However, if I am able to go to the gym in two days and work the same muscles I did prior, with the same amount of weights and repetitions, than wouldn't it be worthwhile to do so?
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Not necessarily. Everyone is different, but your muscles can take anywhere up to seven days to adequately recover, especially after heavy work. It is generally safe to work the same muscle after 48 to 72 hours, but this is not always optimal. It depends on your program.
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Also, I am curious how that practice wouldn't make me stronger. I am still working the muscles, but am I wasting my time since they don't have enough rest? And even if I am wasting my time, is it detrimental to do it anyway?
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The risk is you could end up overtraining. Overtraining is a result of ongoing stress based on inadequate recovery. It affects everything from muscle fibers, to stress levels, to your immune system. One of the easiest ways to catch a cold or flu is to overtrain. Let me tell you, there's nothing that can put your program off course faster than getting sick. The benefit to letting your muscles recover over longer periods of time is that you ensure the new fibers have grown to where they need to grow and are ready to be put to work. In my own regular routine (which I've just started up again after a long hiatus), I work each major muscle group as a focus only once per week. I do heavy enough workouts that I'm happy to give them that amount of rest. I've also read an article that suggests 6 to 7 days is what your fibers need for optimal recovery. Taking shortcuts might grow more fibers, but you do so at the risk of overtraining. This is something I'd leave to the professionals.
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I eat healthily and am making an effort to eat the recommended amount of protein for my body weight (116 grams per day), but I feel I should be sorer than I am; because I consider soreness to be one of the prime indicators of muscles being used, and developed.
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You have a reasonable protein intake, just be sure you consume that over the course of the day and not all at once. And I will repeat: Muscle soreness
is not a good indicator of progress! When I first begin a program, I do feel some soreness and tightness, but once I get into the swing of things, I can absolutely load up heavy on a workout beyond my previous max and the next two days I will barely feel a thing. But my muscles grow just fine. Each week, the same thing. I increase my strength by blasting through my previous week's max, yet no actual soreness. On the occasion where I do feel soreness, it's because I did something wrong: either bad form with a heavy weight, or I tried to push myself too far and I compromised the timing of my lifts. I equate "soreness" with a slight injury. You don't want to be sore, but you do want to make sure you're getting stronger. Your advancement with weights and reps will tell you your progress.
As for your lift, a good timing for lift is 1 second up and 2 seconds down. This isn't the only way, but it is a good basis. You mentioned you "explode" up, which can be good, just be sure not to jerk the weight, as you could cause a tendon injury, which is never fun.
If you feel you aren't adequately maxing out your muscles, add more weight, add more sets. If you get to 12 reps on 3 sets, your weight is too low; it's time to boost it up. Drop your reps to 6 and your sets to 1 or 2 if you have to. If you keep going to failure, you should be doing fine. But getting too high on your reps might mean you're building muscular endurance rather than strength, which would explain why you can easily do the same workout 2 days later. Give heavy weight/lower reps a try.
Woah, that's lots. I hope I didn't ramble on too much. See how that is and let me know if you have any questions.