I had almost forgotten what it was like to be sore. I did pushups yesterday wearing both weight vests. Did as many reps as I could manage. I'm sore today. In fact, I think DOMS may be setting in.
And my quads are still sore from goblet squats on Monday. Used a 75 lb. dumbbell and squatted rock-bottom, butt-to-calves, as many reps as possible.
As heavy as you can manage for relatively high reps is the ticket for soreness!