More pain please....

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    Cervantes's Avatar
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    Talking More pain please....


    So during the summer I am away from the gym, and I am getting back. I lost some strength which is frustrating but I am looking to jump start myself back. The first two times I went back I left sore. That felt good. But the last couple of times I feel tired but not sore or like I really pushed myself. I try putting on more weight but I am not back up to lifting that much. If I stay at this weight though I leave feeling energized, a little tired, but not sore.

    I have been doing fly machine, arm extensions, low row, bench press, wrist lifts, forearm rolls, shrugs. I work out for about an hour three times a week (can't afford more time though) and on my off days I go to a Bjj class.

    I am thinking of switching entirely to free weights. Maybe the extra need to balance will push my muscles more.


    Any ideas? What can I do to really get a burn and get back up to previous levels fast?

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    so you want to feel sore? is that what you are saying?
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    First, understand that soreness is not an indicator of growth or progress.

    Second, you're not training what looks like about 65% of your body.

    No squats or deadlifts for the lower body.
    No pull ups for the lats and teres. No over head presses.


    If you are training 3 days a week, try something like this

    mon: Squat, pull up, over head press, some arm and ancillary work

    wed: Dead lift, barbell row, bench press, arm/ancillary work

    fri: rumanian deadlift, push press, pull downs, arm/ancillary work

    Following mon: Squat, bench press, low row, arm/ancillary work

    Repeat

    Br
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    ZiR RED said it all man. Only thing i have to add to that is eat healthy, get lots of quality rest and everything should fall back into place for ya.
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    You'll be done in a couple months...sorry about the non encouragement but I see people like you all the time. Either you want it your don't
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    Not pessimistic I have struggled on and off with motivation too.

    Keep a notebook, try to beat previous weights or reps. Add sets maybe even drop sets
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    You mentioned that the first two times produced soreness but the third did not. While soreness depends on a number of factors other than what exercise you do, I'm curious; were you able to lift the same weight the third time as the first two?
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    and dont pay attention to what everyone around you is doing. keep it positive.
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