Is feeling sore a good indicator that you are using enough weights?

[Anonymous]

Hi,

I don't know if there are any people on here who have knowlegde about this, but anyways,
I'm trying to build a bigger butt (lol), and I'm not sure if I'm using enough weight.
For example, yesterday I did 3 sets of 12 repetions bulgarian split squats with 10 kg of weight, and now it feels sore, but not extremely sore., so should I add more weight?
Also, is it better to do more repetions/sets, or to add weight? thankss :)

[Levin]

In terms of reps, you should feel like you're able to complete the rep with good form and posture, and controlled movements. If you have to jerk or use huge reserves of energy, or the workouts literally leave you feeling exhausted, then you're doing too much. Maybe 80% of your maximal capability? So say, if you can get to 12, and doing an extra 5 seems easy, then you need to progress the workout, by say, adding weight, or changing it. Same applies to sets. Generally, you should be able to do the most in your first set, and you'll find the reps you can do thereafter diminish.

Generally, more reps is good to build conditioning for newbies and get blood flow moving to creaky joints. For example, it is acceptable to do say 30 reps for a movement, if you're not particularly strong, provided it's with a plan to reduce the reps (with harder variations) in order to build strength. A lot of people F-up joints because they don't build up proper neurological strength and start going extremely low reps. 12 is reasonable though. If you start to notice joint pain, you should make the variation easier and do more reps to build basic level of joint strength.

Muscle soreness is good (within reason). Joint pain is bad (within reason). Feeling dead after is not good (within reason). The first time, or sometimes, the first 3 or more times you do an exercise or variation, it normally has you feeling vary sore after. Your body is trying to workout how to complete the movement most efficiently. So bear that in mind with any progressions.

Don't just worry about aesthetics, but health, sustainability, and good form :)

Bulgarian split squats seem like a lunge variation so you can add weight? Anyway, I don't like weights. I'd rather work on normal squats, and then work on one legged squats. But that's just me :)

[Levin]

I mean body weight movements (calisthenics).

[TiffyPuff]

Ahh!! I do cals too! I haven't used free weights in over a year :)

[John_Lion_84]

Many will tell you to add weight but the truth is to do more reps. You will feel sore because it's normal and you are working your muscle, even bodybuilders feel sore after a workout.
Try to challenge your self by always dowe few more reps at the end (even without weight) it is the stimulation that give great shapes and results.
If you don't believe me! you can always ask an gym personal or our best friend google.

Good luck and keep up the good work

[TiffyPuff]

No, it isn't an indicator. Some people think it is, but that's b. s.

Depending upon your goals (raw strength or endurance), you choose weight that will fit particular rep/set ranges. Strength is built with more sets (e. g. 5) and fewer reps (1-6). Endurance training uses fewer sets (e. g. 3), but more reps (12-15). Muscle growth is kind of in between.

Here's the key. Lets say you want endurance and you choose a maximum of 12 reps. That means you should choose a weight where you can do 12 reps with perfect form, but you would be too tired to do 13 with perfect form. If you can do more than 12, then you should add weight.

Likewise, if you can only do six reps, but your goal is 12, then the weight is too heavy and you should use lighter weight (until maybe you can do 8, then you can work your way up to 12 by using the same weight until you get there).

Soreness only means your body needs to rest.

[Xfitchick]

Feeling sore means you exercise your muscle to exhaustion. It is a combination of weight and reps. Doing a lot of reps will train your endurance. Training with a lot of weigth, will increase your strength. Always choose a weight that makes you sore at the end of the last set.

[Aweir]

No. What you experienced are DOMS, and you get them just because your body is not used to exercising. The only indicator of whether you are growing or not, is progressive overloading. If you are getting stronger, you are likely growing

[TuMeManques]

It's a pretty good indicator but if you're getting through your reps very easily consider adding more weight.

[mits777]

It is better to add weight and keep the reps fixed usually 12 10 10 8 as much as you can handle.

[GoldCobra]

I think so. Ya