– No. Muscle soreness is not an indicator of a good workout. – The only thing that soreness tells us is that you did a physical activity that your body was not used to doing in a while.
Any exercise that has a long or pronounced eccentric (aka negative) component will generally increase the rate of soreness. Think squats and bench press
– DOMS usually begins anywhere from 12-24 hours from the activity that causes it. – The actual peak (or highest) level of soreness will occur in 24-48 hours. For some, it might take a little longer.
– One of the most important things you need to understand is that it is OK to exercise while you are still sore. – This is provided you have waited ~48 hours from the last time you trained that particular exercise (or a close variation to it).