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[Vault21]

A lot of you seem to know a lot about working out, so I have both specific and general questions about soreness/pain in a work out.

First, my specific question about a work out I did the other night. I want to tone my arms for my next cosplay (coming in May of next year, so I have plenty of time). I did bicep and tricep curls with a five pound weight, one arm at a time, working until my muscles felt fatigued. After resting them, I would start again, until my muscles felt fatiqued. I did about three sets of this, before I decided that it was about all I could take.

I expected to feel sore this morning, but, I was perfectly fine. Very little soreness, if any. Now, I did stretch prior to doing this work out, so, I'm uncertain of whether my lack of soreness is because I stretched properly before working out, or, it's because I didn't work out hard enough to fully fatigue my muscles.

I did karate for two years as an adult, so I have some experience with pain during a work out, and can more or less identify the difference between soreness from working a muscle, and pain from when something goes wrong/I'm doing it wrong. But, I don't totally understand what's "good" pain, what's "bad" pain, how much pain/soreness I should expect during, after, and the next day after my workout. So, if I could have some help clarifying these concepts, I would really appreciate it.

[Lady Muramasa]

Maybe you are use to the 5 pounds? Maybe go to 10 pounds? Bad pain feels like you ripped something, good pain is like.....well it's sore. It may hurt to flex, pick something up or kneel or bend down. I havent worked out in 4 years and just started again a few days ago, my whole body was sore the day after, oh so sore, but after day two I'm noticing I'm getting used to it. I used 10 pounds getting back in when maybe I shouldve done 5? And that ended up leaving my triceps sore. But I lift random things that weigh from 2 pounds on up to 80+ on random days at work. So......maybe up the weight a little??

[Vault21]

This may be a better way to phrase my question:

Will my results be lacking, if I'm not sore after/the day after a workout?

[igai_to_umai]

This is another one of those situations where everyone's case will be different.
It depends. I know some people that generally don't get sore after workouts, and there are some that do. Soreness tends to generally subside after your body becomes accustomed to working out regularly. Soreness can be used as a measure to see how hard you worked your muscles out, however proper rest and nutrition will be needed to get stronger as well.

As for results, well you just have to keep working at it and see for yourself. Can you rep a heavier weight the next time around, or more reps of the same weight the next time? Can you visibly see your arms or what not becoming more toned. Might be a good idea to keep a picture log if you are not sure, so you can see the gradual progress, and also keep something cool for a memento of sorts.

TLR: Soreness can be used as an indicator for progress, but there are people that do not get sore because their bodies are used to the workouts or they generally don't get sore all that much. Rest and nutrition very important.

[K1k2]

I have heard many diffrent things. First of all are you trying to have a small muscle with great cut? Something in between, Or something Large? Becuase if your going got In between or Larger, I dont think the 5 pound will do it. I have heard many diffrent things about doing too many reps. Such as doing more than 15 is worse for your muscle then 8-15 of high weight.

What I go by is I grab a 20 and see if I could get to 15. If I did, I'd rest for about a 30 - 60 Seconds and then go up by about 5 pounds. Just an Idea.

[MetalArtisan]

Short answer is yes, increase weight. For hypetrophy (visible musculature) gains, you generally want to be working in 3 sets of 8-12 repetitions. So, whatever amount of weight leaves you fatigued at that number of repetitions.... do that.

[Luna Kelly]

I'm an athlete who crosstrains year round. The difference between good and bad pain is this. Soreness should vanish in a day or two with lots of water. Bad pain will be either constant or come in quick spurts. If it doesn't go away within a day it should be addressed. If there is something you can't do because of pain streach yes, but don't over do it. After a shoulder surgery the physical therapist worked too hard and didn't help at actually just made sure the wound didn't close. So time of healing is all I can say.

[Vault21]

Mostly toning, little bit of build-up is what I'm after.

Thanks for the answers, so far.