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Weight Training

# I've been following your website for a long time now, and I think its great\!\!…

The question

I've been following your website for a long time now, and I think its great\!\! I have a question, On the days I work my bis,tris, and forearms, I dont get sore the next day. Is this ok?? I mean I got sore on the first week, but after that, I rarely get soreness the next day. Is this alrite or is this the sign of me not working out hard enough? I do 5 sets of 6-8 reps with 3-4 exercises per muscle. BUT the day I work my chest, back and shoulders I do find myself sore the next day. So is the lack of soreness a sign of a waste of a workout???

Dan's answer

Dan Wirth, MA, CSCS

Hello, A lack of soreness is definitely NOT the sign of a wasted workout. You are probably familiar with how certain weeks are hard or very hard and other weeks are very easy. Well, on the Hard and Very Hard weeks you should be pushing hard enough to feel some soreness the next day. However, on the medium, medium hard and very easy workouts you should not be sore the next day. Always make sure you can get all your sets and reps by adjusting the weights on your program. Don't try to make yourself sore by jacking up the weights so much that you cannot complete your workout\! Hope this helps\!

Dan

Dan designed the periodization models the Wave Engine runs.

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## More in Weight Training

- [In all your responses to some earlier questions, you stated the best thing is to switch programs(into cycles) I am currently in week 2 the 5 day strength/training. I will want to switch to bodybuilding program to gain some mass after 4 or five weeks. Where do I pick up in that phase(bodybuilding)week 1? or week 5? Then after that I will want to lean out. What should I do?](https://www.workoutsmart.com/ask-dan/weight-training/in-all-your-responses-to/1555)
- [Can training each muscle group 4 to 5 times a week cause any harm?](https://www.workoutsmart.com/ask-dan/weight-training/can-training-each-muscle-group/205)
- [I am curious, what formula do you use to determine what weight someone should lift after determining their 1 rep max from bench press, squats and reps of crunches?](https://www.workoutsmart.com/ask-dan/weight-training/i-am-curious-what-formula/133)
- [I'm doing the strength training mass express.But I would like to know, do I have to do the strength tests before or after the 5th week workout?](https://www.workoutsmart.com/ask-dan/weight-training/im-doing-the-strength-training/1611)
- [My question has to do with adjusting the weight in a program. I am in week two of the 4-day Bodybuilding Program. The weeks cycle from moderate to hard to medium hard etc. If I am adjusting the weights in my program to be able to just make the specified number of reps won't this, in effect, make each workout hard or very hard? I do understand the instruction about not increasing the weight for the very easy week but what about the other weeks?.

Also, I really like the program. This is a great way to get variety in my workouts. I was getting into a 4-set with 8-12 reps rut. The change provided by your program is noticable even after only two weeks. Great web-site\! Thanks.](https://www.workoutsmart.com/ask-dan/weight-training/my-question-has-to-do/383)


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