In fact, there is no absolute correlation between muscle soreness and training effect. It doesn't mean that your muscles are sore after training and the training effect is good; Just because the muscles are not sore doesn't mean that today's training is invalid. There is no decisive causal relationship between muscle soreness and muscle growth and strength growth. Moreover, long-term training itself will reduce the DOMS of the body, which is a reaction to muscle soreness after exercise. After a period of training, both the pain and the actual degree of muscle injury will be alleviated to some extent. If your muscles are strong enough, not every training session will bring intense pain. With the increase of exercise times and frequency, muscle endurance will also be strengthened. For example, if you exercise a muscle with an action you have never done before, you may feel sore after doing 10 for the first time. Keep exercising for a few days, and you may feel it after doing 15. This is muscle tolerance. With the increase of tolerance, muscle stimulation such as congestion and soreness will be significantly reduced. What you need to do is:

First, increase the weight, but ensure that the action will not be deformed and can be done for a certain number of times;

Second, change the action, as I said just now, because of the endurance of muscles, the same constant action is difficult to stimulate continuously, so you need to change the pattern to temper him;

Third, take a short rest, only doing aerobic exercise without strength, with an interval of 22 weeks, which is very effective, and only need to endure the guilt (if any) caused by not exercising;

Fourth, increase the number of times. Many predecessors have suggested this, but individuals don't recommend it. It's just that individual differences and rushing feet are different.

5. Intensive exercise day. This concept is mentioned in Mr Arnold's fitness book. The general idea is to set aside one day a week to make a lot of impact on the muscles, but it takes a lot of perseverance. Personally, I try to hit the weakest place every weekend and only practice one part. I feel very cool afterwards, and the process is worse than death. That's basically it. The road to fitness is long.