48+hrs since working out arms, still slight soreness... Still work them out?
- 01-01-2010, 01:20 PM
- 01-01-2010, 02:36 PM
if you're still sore, i wouldn't work them out (leads to overtraining). at your age, if your smaller muscles aren't recovering within 48 hours, take a hard look at your calorie intake, as well as your protein intake.
- 01-01-2010, 02:54 PM
01-01-2010, 02:59 PM
ahh. combined with 2 weeks off, the DOMS hits hard. keep on trucking, and if there's anything i can do to help, shoot me a PM
01-01-2010, 03:14 PM
Bigger Chest, and Bigger Arms.
Secondary Goal: Bigger everything after lol
Im gonna go into it a little easy since i took time off, im going to do maybe...
2-3 Chest workouts +Abs on Chest day, 3-4 sets last sets to failure+1 forced rep each excercise.
one day OFF
Deadlifts+3 Back excercises probly some more abs.
Day 3 Shoulders- Probly some seated press's and then 2 isolation excercises then some 21's on my arms probly 3 sets per workout, maybe only 21's on one workout.
Squats will fit in somewhere too lol, but this is just a quick estimation of my plans. I could always just switch up day 1 and 2 and throw my tri's w/ Chest and Bi's with back and have day 3 as a legs.
let me know how you think it is for now.
01-01-2010, 03:19 PM
Hman85 reworked my routine, and i've found its the best for me, though everyone is different
day 1 : chest/tri's/front and mid delts (all compound moves)
day 2 : back/bi's/rear delts (all compound moves)
day 3 : legs/forearms
day 4 : chest/tri's/front and mid delts (dumbell, isolation)
day 5 : back/bi's/rear delts (dumbell, isolation when possible)
so long as you're doing the compound movements though, mass is inevitable.
this is probably stuff you already know, but i'll shoot the link for gits and shiggles.
Gaining mass in a nutshell (a big nutshell)
01-01-2010, 09:33 PM
if your muscle fibers aren't healed from the initial tear, you can tear them down even further resulting in a net loss of muscle mass. Obviously you don't want that. Also, just because you aren't sore, doesn't mean your 100% yet. The way my split works, it takes me 5-6 days to get back to the same muscle group.
01-01-2010, 09:38 PM
James Chan 10 8 6 15 program is what i have been trying to do, which is why im sorey basically everywhere still.
Any cheap/quick meal tricks, i dont live it at home, i live with my best friend ans his parents so i dont feel to comfortable cooking all the time, and everyone in the house is over weight so they dont eat as much as i need to.
01-02-2010, 11:46 AM
Bump! Lol i think I'm gonna do squats + abs today! I would like to do shoulders to, but if my triceps aren't ready I don't want to break um down if there not 100%
01-02-2010, 12:27 PM
you work your arms in all upper body exercises anyway so i would not train them separately if you are still sore. they obviously have not fully recovered yet
01-02-2010, 12:32 PM
01-02-2010, 01:10 PM
sounds good bro
01-02-2010, 06:53 PM
ok did my squats and abs, my abs got beat pretty good since i usually dont do them, i hope my legs arent sore forever because i want to get back to the program im trying.
01-03-2010, 10:38 AM
01-03-2010, 05:52 PM
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