I started working out at the beginning of summer, after I aknowledged that I've been blessed with shitty genes - heart problems on both sides of the family and plenty of cancer on my mom's side. It's so bad my mom's doctor advises us "kids" to go through a serious health check before having kids, so they can do some preventive stuff. Those of you who are parents, imagine the feeling of knowing that you have a 80% chance of passing on breast cancer to your daughters. Mmmm, yeah, not so fun.
Anyway, got my ass into the gym, was plenty sore after the first time (takes two days for me before the soreness sets in). Usually go with two different guys, one during days - instead of lunch I go to the gym - and another during weekends (he's a cop and he's able to get away for an hour or two during weekend evenings.)
My weekend buddy is also a fitness instructor, and since there's usually onle him and I in the gym late at night, I get plenty of good advice regarding proper form, nutrition and so on.
One thing that helped me cut down on the soreness (aside from stretching) was that I started to take protein supplements. I saw quite a bit of growth in the first few weeks.
The key to my success so far is, as EdAvilaSr pointed out, intensity. When I'm in an excercise it's dead quiet in the gym, and the only thing that exists is the movement of weight. And there's a minimum of rest between sets and different excercises.
Now for a horror story: this past monday I went in to do back and abs. After I was done with most of the different exercises I only had suspended crunches left before I was due to hit the exercise bike for some cardio (since there's some excess weight that I want to get ridd of I usually end my workouts with cardio as I've used up all the carbs in my system for the weight training. The only energy left for use in my body is stored as fat.)
Anyway, I get onto the suspended cradle (or what you want to call it) and slowly start doing crunches. Now crunches is not one of my favorite excercises, so I don't do them as often as other muscle groups, but I usually do them till I can't take the burn anymore. So, much to my surprise, at the count of 8 or 9 I start feeling a burn. Now, the burn should not set in this early, but I do another crunch, and PAIN CITY!!!! From what I can tell I managed to inflict a minor tear to the right lower part of the Obliquus Rectus, about an inch and a half below the waistline.
Simple stuff like sitting down or getting into bed was associated with sharp stabbing pain that evening. Getting out of bed in the morning wasn't much fun either. [>(]