I've been lifting for around 9months now. Before that was around 2 years, but on and off. Still remember the first few months I went to the gym. I feel the pain. Sometimes it last for around a week. And here I am, wondering what should I do to feel that again? I'll list out some of my usual workout here. Would be great if I can get some advice of help. Feels like I'm not growing much these days

Bench press:
- 40kg x 12
- 45kg x 10
- 50kg x 8
- 55kg x 8

-Leg press:
- 300kg x 10
- 340kg x 10
- 380kg x 10
- 400kg x (8-10)

Squat
- 90kg x 10
- 95kg x 10
- 100kg x 10

Barbell bicep curl
- 15kg x 10
- 15kg x 10
- 20kg x 8
- 20kg x 8

So from what you wrote up there, you're missing the doms feeling? And no back and shoulder workout?

Yeah, kinda. I do get muscle pain, but not that much anymore. I do get stronger though. Maybe I'm trying to say is how can I feel that much pain again? Lift heavier? Or lighter and more? Or mix? I know I should try harder, but I think some people do experience this as well. When they're not making that much progress anymore. What do you guys do then?

I do back, shoulder, abs as well. I just list out some of the workout. I can list them all if that would help

Pain =/= progress.

Progressive overload is the key. If those are your routine for the past couple of years, well that sucks because you're not pushing yourself.

For example, after TWO YEARS, even on and off, your bench press should be, if you progressed correctly, at 60 x 12, or 80 x 6 .

Also, you have to include variations into your routine, such as drop sets, or low reps high weight.

The reason why you're no longer feeling those nice DOMS is that your body has adapted to your routine, and getting adapted means getting comfortable.
Comfortable != progress . Not good.

Yeah. Kinda make sense. I did change my routine, etc. Maybe I'm too comfortable with the current weight I'm lifting. I guess back to the same old basic thing. Lift harder 😅

have you deload?

also pain=/= progress.

my squat numbers are increasing without having doms

Very impressive poundage, you use be huge.

Why not take a short break? Working out again after a week layoff will definitely cause a Dom attack. Try 2 weeks layoff for more severe effect.

Haven't try that actually. And based on the feedback and self assessment, it seems like I don't vary my workout routine that much. That's good and sad to know. I'll improve on that first.


I'm small actually. 164cm 65kg 😅

I never take a week layoff yet. So far my plan is to get my weight to at least 70kg. I'm the type that if I don't workout, don't feel the pain, it's hard for me to gain weight. But I'll think about it. That seems like a good option too

bro mind me asking? what is the ideal weight for your height?

To be honest, I don't know. And don't really care much about it

Because based on BMI, right now it's 24.2. So this weight should be around ideal for my height. But looking at the mirror, I know I'm far from it. I'm not aiming to be big though. Just want to be more muscular and fitter.

Are you some sort of masochist?

When I'm doing sport, kinda. It feels good

Based on your numbers.... legs day everyday?

No actually. Just regular workout routine. Leg day once a week. Probably because I used to ran a lot.

This post has been edited by alienxp03: Nov 25 2015, 03:12 AM

squat 100kg.. damn..
for 10 reps!!

i am still doing 20kg for 8 reps..

Based on other people at the gym, I think I can and should do a lot better than that
But I've started with 20-30kg too back then. Takes time to get the strength and learn the right technique. And I don't want to have tiny legs. Look so hideous. Haha

Anyway. I've rested for one week. And change my workout routine. Instead of going for heavy weight, I go for lighter weight and more reps.

- DOMS, checked.
- Feels good, checked.
- Learn something new, checked.

Thanks a lot for all the advice

This post has been edited by alienxp03: Dec 14 2015, 09:54 PM

Bro if you want to feel the same pain as when you just started working out? Do nothing for a week then you go ham, all out the next week

Why lighter weight and more rep? Training for strength endurance?

That's what I did. Works great (means I'm in pain right now)

You could say so I guess? But some say that that's not really true, so I don't know.
Mainly I try it because I've never tried this kind of variation before. And I need to change my workout routine as well, so it's a good timing. After few months, I think I'm going to see the effect on my body.