More pain please....
- 09-07-2010, 10:30 PM
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?
- 09-07-2010, 11:03 PM
- 09-08-2010, 12:29 PM
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
09-08-2010, 10:22 PM
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.
09-09-2010, 02:47 AM
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
09-09-2010, 05:34 PM
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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if only bc Big Ron is in my avatar
09-10-2010, 01:48 PM
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?
09-27-2010, 03:25 PM
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