I find that if I work out frequently my muscles don't get very sore after working out, but if I do slightly more intense workouts less frequently my muscles stay sore for at least two days. With the less frequent workout schedule I do less work overall, but it's effects are more noticeable on my muscles. Which workout routine is actually building more muscle?
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How most anaerobic work outs work, as I understand them, is that they cause minor tears to the muscle this causes the process of healing to occur and strengthens the muscle adding mass to and strength to it in the process. The soreness comes from that, your body healing the small tears, so if you are getting sore less often when you are working out more frequently is probably due to the fact that your body has the necessary tools already sitting there to heal the tears, that or its getting tougher to cause the tears.
To build mass quickly higher intensity, lower rep exercises help, a day to rest that body part is the minimum, though some people continually hit the same body part with different exercises, not recommended because of the chance for injury. You can work out every day but just switch it up, one day upper body, one day legs. If you want to really focus your work outs, one day chest and biceps, one day shoulders and triceps, one days legs, giving each body part two days rest regardless of the intensity of the work out.
If you go for lower reps make sure you are using proper form, bad form and heavy weight is a recipe for injuries. Also, to reduce the soreness warm up, stretch, get your body ready for what ever you are about to throw at it, stretching helps avoid injury
One rest day between workouts is generally fine. Not taking rest days for up to five or six days in a row can work too, if you're careful. Two rest days between workouts is less common and may be less effective but but can work.
Soreness is not a good indicator of whether you should work out again.
Strength and conditioning coach Kelly Baggett espouses a bodybuilding-style approach for short-term gains:
He advocates a mixed strength/hypertrophy approach for the long term, however. He calls this Heavy/Light training: