Never any pain after work out?

Question

I'm skinny, only ~115 lbs and I eat around around 180 grams of protein daily. I also take daily vitamin supplements containing all the usual vitamins and minerals including 35 mcg of Chromium. My workout outs are simple. Just to get larger arms, I do this DAILY: 3 sets of Bicep curls 10 lbs (# reps till tired), 1 set of overhead tricep extensions using 10lbs dumbell (1 handed, # reps till tired), 1 set of whatever this is http://www.youtube.com/watch?v=aM13vOcx1yw (at 3:23 - sorry... yes # reps till tired), and 1 set of dips (you guessed it, till tired). I also do 3 sets of bicep curls each arm until tired for each set. I also do 3 sets of crunches for abs (usually 20+ each set).

I always hear that rest is important, and I know that. But when I first started working out, about 2 months ago, I didn't see or feel any differences when I had 24-48 hrs rest. I NEVER have any pain, I don't know why. During the work outs I get a little sore, but there's never any pain afterwards. I do this EVERYDAY and still there is no pain. I know the weight it just fine for me because I usually slow down around 8-20 reps (not exact, that's when I feel sore). What's going on? Is this fine or am I somehow damaging my muscles or something? I just want bigger arms and abs. My weight isn't changing either.

Answer 1

(to answer the edit: No pain no gain is a myth - Dont worry about that - as for no equipment, that makes it harder but just do more, do squats but hold something like a big milk carton, fill it with water if you want - sprinting is indeed a good way to supplement, but keep your calories high - 4 pints of milk (whole) is 1000 good calories)



People always think isolation isolation isolation - they ignore crucial work like squats that generates a massive dump of growth hormones into the body.



A: Overtraining will happen if you exhaust your arms every day, they wont progress, they wont adapt, you get to 8 reps and you up the weight till you fail/only just make 8.



B: Soreness or DOMS (delayed onset muscle strain) is more a sign of a new activity/exercise than a general measure of adaption taking place - see link at bottom regarding common gym myths



C: on the forum I visit it is always stressed newbies should go for Squats/deadlifts/overhead press/bench press - you can add crappy isolation like curls and tricep extensions when you learn to shift weight around properly and your endocrine system is fired up/launching growth hormone around your body - eat an extra 500-1000 calories a day - since you are only 115lbs Im going to assume you are a skinny build - try drinking one of those 4 pints/2 litre whole milk cartons a day on top of your normal diet.



Short answer: muscle ache doesn't directly show you how hard you are working - it is only really a newbie thing or new exercise that causes that truely worn feeling, otherwise its more overall tiredness which comes from solid workouts.

Answer 2

I'm skinny to man. And it can be hard to gain weight. Just exercise 3-4 days a week. And make u get alot of protein and vitamin. And your gonna need some fat on da side not to musch junk. Just make sure ure eatin rite and gettin' the rite amount of sleep. And don't go hard on yourself. Yes you have to work till the muscle are damaged but do not over do it. This can lead to injury. And if not getting enuff sleep you can damage the muscle. And u would be losing muscle.



Just remember to common sense and take good care of your body.



And by your weight it sounds like your around 9 & 11. don't go and try to do reps with dumbells u no that are to heavy. Tae it slow.

Answer 3

first off u r retarded if u think doing a bunch of sets of exercises in sets of 20 or more with a 10 lbs weight is gonna get u lookin like the incredible hulk if u know anything about lifting weights at all which im sure u dont the only way to gain weight is working your way to heavier weights with low reps which forces harder contraction foryour muscles hence more muscles and strength gains working out with high reps is more an endurance exercise and will sadly never get u bulked up just skinny also for weight gain look up milk and squats or gomad(gallon of milk a day) although it seem a bit much for me i think workin out and drinking milk is a good idea whole milk is like 87 % water packed with protien carbs calories vitamins sodium potasium its 80 % slow disalving protien (good for muscles and weight gain) and 20% fast disalving protien (good for fast recovery of energy stores ) also whole milk is better than 2% in fat loss even though its got way more fat in it hmmm go figure if anything look this stuff up yourself hope i enlightened u alittle good luck with your traing goals = >