- 07-07-2013, 09:46 AM
Im looking for chest adivce i get my chest sore but i want to make them hurt the next days not just sore, right now im doing chest 5x5 of usually 205 right now go up to 215 if the last set is too easy, then i do dumbell bench press with 75s 3x10 then a chest fly machine because dumbell chest flys tends to make my right shoulder hurt then i finish with usually a burn out on a bench machine doing usually 3x5 of negative resistance ( holding for as long as possible)
Then for triceps i do tricep extensions 3x10 , tricep kick backs 3x10, skull crushers 3x10 then usually a machine tricep pull down 3x failure
looking for susgestions for tricep and chest work outs thatnks !!
- 07-07-2013, 10:00 AM
07-07-2013, 10:03 AM
Just because you're sore doesn't mean it's a good workout. I'll do the same movements without change for a few sessions, won't be sore, yet they still grow and gain strength. The DOMS can be just from your muscles being provided a different stimulus..or lack of recovery.
I saw your other post, asking for general advice. If you don't mind me saying...a 5x5, 5/3/1, Upper/Lower split, some type or proven program, would be beneficial for your goals.
That being said:
Flat DB Bench, Incline DB bench, Weighted Dips, DB Floor press, ring push-ups...honestly any chest movement...vary your reps and intensity
Tris-Tate press, JM press, rolling tricep extensions, close grip, incline close grip, dips
07-07-2013, 10:10 AM
i just feel as if i havnt done an effective work out if the next couple days after im not that sore...
07-07-2013, 10:19 AM
Like I said, some days I'm not sore, yet I still get bigger and stronger. Other times when I provide myself with a different stimulus (different exercise/varying intensities/volume) I'll get DOMS. It doesn't mean it was a better workout than the last
07-07-2013, 04:34 PM
07-08-2013, 03:23 PM
Find a Muy Thai fighter and have em kick you in the chest. ... On a more serious note you could try some finishing exercises or using longer pause at the bottom of the movement with slow eccentric phase. The more pain does not equal more gain argument is still in play. If all you want is more pain you can make that happen. Are you training for strength, mass, or to get ripped? Different strategies for different goals.
07-09-2013, 10:13 AM
08-07-2013, 09:05 PM
08-09-2013, 01:18 AM
Forget DOMS being the prerequisite to a good workout and just focus on progression. Progression is the key.
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08-09-2013, 04:22 AM
08-12-2013, 03:43 PM
In all fairness, if I'm truly expressing "progression", whether it be increased weights, increased reps or shorter rest periods - I always experience some level of DOMS with it. Granted, it is rarely severe after getting into a routine. Usually, DOMS is worst when I try something new or have a "one-off" training session.
End of the day, you need to tear the muscle with overload techniques. Not every set, per say but at least once per exercise you need to experience failure in the set to experience productive muscular breakdown. Keeping track of when, where and how much weight was applied to this event is paramount if you really want to track success in your routine.
08-12-2013, 04:47 PM
I always get more sore from DB workouts than from BB workouts. Do a few sets of 125 DB presses focusing on bringing the weights back down rrreeeeeeaaaaaaalllllyyyyy slowly and I promise you some soreness for a couple days afterwards. And don't forget weighted dips which are great for chest and triceps.
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08-28-2013, 10:34 PM
Hit chest from all angles. From what I see in your routine, the volume is way too low. I recommend incline dumbbell press, dips, and dumbbell pullovers to be worthwhile additions to your routine. Hope this helps.
09-04-2013, 11:30 PM
More volume. Much . Much more volume . Your sets should mirror this :
Flat dumbbell bench
Decline bench press
Flat Bench negatives
11-15-2013, 10:08 PM
11-15-2013, 11:52 PM
Like everyone said, soreness doesn't equal improvement.
If you are trying to add size but keep doing the same weight and reps every workout,, that's part for the problem.
Progression is key.
11-18-2013, 02:10 PM
11-18-2013, 02:13 PM
Iv Seen a guy destroy his peck trying to do to much weight, so id say no soreness isn't always good.
11-28-2013, 07:34 AM
11-28-2013, 02:49 PM
11-28-2013, 09:30 PM
As said, DOMS and hypertrophy are not directly correlated. It's all about volume and intensity. Think of it this way, have you have ever seen a really skinny guy pushing a weight for 6+ reps that you'd think no way in hell would be able to lift? No.
11-28-2013, 09:36 PM
11-28-2013, 09:39 PM
11-28-2013, 09:43 PM
11-28-2013, 09:44 PM
Would a 165lb guy deadlifting 560x6 seem normal to you? Nope. But I've seen it.
All I'm trying to get at, is just because you're big, doesn't mean you're strong. You have the potential to be stronger.
11-28-2013, 09:45 PM
11-28-2013, 09:45 PM
11-28-2013, 09:46 PM
I think I'm being misunderstood... I'm not saying it's a linear thing and the bigger you are the more you can lift... just that at the bottom end of the scale it's not all that common, and 9 out 10 people if eating and lifting right, focusing on volume and intensity, they WILL put on muscle. Everyone is different of course, genetics etc. I'm just speaking to the principle of muscle building.
11-28-2013, 09:50 PM
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