4 Questions about strength training.

[Hearnsz]

1. The day after I lifted weights for about an hour in the gym I never feel sore. My brother says without feeling sore you haven't really done anything; because when it's sore, it means your rebuilding stronger muscle.
I used to feel sore when I did more reps but now I do 5 fast reps for everything with more weight. (after my workout my muscles are tired though but they just don't get sore)

2. Apparently Reversed Flies require more than 5 reps. So how do I know when an exercise requires more than 5 reps?

3. Is it important to train your chest for boxing?

4. What are some good core exercises?

Thanks in advance!

[dfwtx]

to the first question: If you're getting muscle fatigue that shows you are getting stronger, I don't think lactic acid HAS to be there to mean you are getting stronger. I would also reccomend less weight more reps.

[peewee1460]

from what i know if you want to build size and power you should stay in a low rep range with high weight. if you want to build endurance you should stick to a high rep range with low weight.

[Trrmo]

Heres my contrib but I am no expert:

1. You dont need to feel sore for it to be effective, usually its the 2nd or 3rd day when you feel it most.

2. This is an isolation exercise as opposed to compound exercises. Normally more reps with isolations. Compound are the basic weight exercise and most effective and work different muscle groups not specifically targeting one ie compound - squats, deadlifts, bench press. military press, rows, clean & jerk.

3. Yes, ie pushups. weights for strength (low reps heavy weights)

4. when you say core exercise do you mean for abs, lower back or the basics all round weight exercises? squats will fit in both these categories.

A good place to look is bodybuilding.com forum under Starting Strength (Rippetoe) program for more info for an excellent basic strength program (although you will also increase in size/weight IF you eat for it)

[Trrmo]

[Salty]

1) Basically no you don't need to be sore to be gaining, or get max benefit from the gym. That means your muscles have dropped in pH, which is not caused by a build up of lactate like someone in here suggested. Lactic acid is actually a vital fuel for for body, which without would mean you'd have nearly **** all energy after your original supply of ATP is burnt up.

2) For max strength work, keep reps to 3 with weight of 5 rep max. Ie you'd be at failure at 5 reps with that weight.

3) Not the most important but still should be done in compound movements.

4) Heaps of core exercises around the place, a good one to start with is the plank as it does your abs and lower back. Search around youtube, usually has sme good ones on there.

[alza1988]

I have a problem with legs.Whenever I do squats and lunges my legs go stiff for days .Does anyone else get this problem on leg strength and know how to resolve it?I'm wondering if it's normal or i'm not stretching enough or over stretching.

[Trrmo]

I have a problem with legs.Whenever I do squats and lunges my legs go stiff for days .Does anyone else get this problem on leg strength and know how to resolve it?I'm wondering if it's normal or i'm not stretching enough or over stretching.

I will do squats Friday night or Saturday morning so I have a couple of days rest before boxing on Monday. I dont think stretching will make a difference.

[Salty]

How are you warming up before squats? Another alternative is bodyweight squats and one legged squats to build up your leg strength and conditioning first.

PS are you cooling down after the squats?

[alza1988]

How are you warming up before squats? Another alternative is bodyweight squats and one legged squats to build up your leg strength and conditioning first.

PS are you cooling down after the squats?

I usually just do them as part of a bodyweight circuit,warm up stretch 12 to 15 seconds ,cool down stretch 30 seconds,I do push-ups ,dips ,squats lunges and abs but it's only my legs that I can't seem to loosen off.