- Joined
- Feb 20, 2012
- Messages
- 1,305
I do not get sore at all after a chest workout. Now I am reading Arnold's revised Encyclopedia and realized I was not training hard enough, so yesterday I took his advice and changed things up. I use to do your typical 3 sets-10 reps about 15-18 sets total. I switched it up to 15, 12, 8, 6 reps while upping the weights each set. So here is what I did, but I do not feel sore at all today. By the way, one rep max on bench is 405 and that came Halloween 2011.
Incline DB press
15 reps x 65lb
12 reps x 80lb
8 reps x 95lb
6 reps x 105lb
Incline Cable Crossover
15reps x 50lb
12 reps x 60lb
8 reps x 70lb
6 reps x 80lb
Decline DB flies
15 reps x 50lb
12 reps x 60lb
8 reps x 70lb
6 reps x 80lb
Decline Bench
15 reps x 185lb
12 reps x 225lb
7 reps x 275lb
5 reps x 295lb
Flat DB press---I was wore out by the time I got here. I can do 120's for 10 if I start out with this
15 reps x 50lb
12 reps x 60lb
8 reps x 70lb
I had a great pump during the workout, but I am not sore at all this morning. From what I have read so far, basically the soreness comes from "tearing" your muscle fascia down and it repairing itself. Maybe I am wrong, but if your not doing that then you are not growing. So am I not gaining any muscle if I am not sore? Am I not doing enough work?
6 reps x 75lb
Incline DB press
15 reps x 65lb
12 reps x 80lb
8 reps x 95lb
6 reps x 105lb
Incline Cable Crossover
15reps x 50lb
12 reps x 60lb
8 reps x 70lb
6 reps x 80lb
Decline DB flies
15 reps x 50lb
12 reps x 60lb
8 reps x 70lb
6 reps x 80lb
Decline Bench
15 reps x 185lb
12 reps x 225lb
7 reps x 275lb
5 reps x 295lb
Flat DB press---I was wore out by the time I got here. I can do 120's for 10 if I start out with this
15 reps x 50lb
12 reps x 60lb
8 reps x 70lb
I had a great pump during the workout, but I am not sore at all this morning. From what I have read so far, basically the soreness comes from "tearing" your muscle fascia down and it repairing itself. Maybe I am wrong, but if your not doing that then you are not growing. So am I not gaining any muscle if I am not sore? Am I not doing enough work?
6 reps x 75lb