sore after workout?

[kernzzi]

i find that after workouts my triceps, chest, and legs get sore but my biceps, back and shoulders never do. is that the same for everyone?

[HaNs]

I find this happens also. Did a solid back work out last week and am still feeling it.

Go harder on the muscles that your not feeling DOMS on?

[Roidzilla]

change rep range. or

cnange exercises. or

both. or

change program (eg pre-exaust, pyramids,)

imo.

[kernzzi]

change rep range. or

cnange exercises. or

both. or

change program (eg pre-exaust, pyramids,)

imo.

what's pre-exhaust? pyramid is like drop sets right?

[Roidzilla]

change rep range. or

cnange exercises. or

both. or

change program (eg pre-exaust, pyramids,)

imo.

what's pre-exhaust? pyramid is like drop sets right?

example of pre-exhausting, say legs : instead of starting with your main compouind (squat of some type) start by working your quads in isolation, eg leg extentions, 4-5 sets of 12-15 reps for example. quads should be pumped and burning, then squat. your weight for squatt will be down compared to squatting fresh (obviously), as your quads will fail before the other muscle groups (eg glute,hams), which will work harder to compensate.

try it! :grin: hurts like a bitch!

pyramids - open to interpretation, but do say 5 sets of an ex, rep ranges go up then down, eg

set1 15+ reps

set2 10-12reps

set3 8-10reps

set4 6-8reps

set5 15+reps (burn)

try that too :grin:

[ThePman]

Are you getting stronger in the lifts you're doing?

If so, then who cares if you get sore? Soreness doesn't mean anything.

[Gym rat]

If you are sore for about a week it might be a good to hire a zimmer frame just be on the safe side of thighs.

[kernzzi]

Are you getting stronger in the lifts you're doing?

If so, then who cares if you get sore? Soreness doesn't mean anything.

nah I'm not getting stronger really... actually getting weaker slowly but i'm training to get bigger instead of training for strength.. so i do say 6 sets of an exercise with 10-12 reps, 30 secs rest

[Monarchking]

I tryed real hard to get Doms in the shoulders yesterday, just aint hapnin!

[kernzzi]

If you are sore for about a week it might be a good to hire a zimmer frame just be on the safe side of thighs.

what's a zimmer frame?

[Ordy]

lol hes taking the piss.

But yeah, i find i get sore from: Chest, Shoulders and especially calves. Im making good strength gains everywhere though.

Did arms today, and i just get to a point where my Biceps arnt sore, but just give out. Though I tried new cable curls and they made them burn.

Most the time soreness lasts 1-3 days, makes me feel like i actually did something

[ThePman]

Are you getting stronger in the lifts you're doing?

If so, then who cares if you get sore? Soreness doesn't mean anything.

nah I'm not getting stronger really... actually getting weaker slowly but i'm training to get bigger instead of training for strength.. so i do say 6 sets of an exercise with 10-12 reps, 30 secs rest

There's no difference, especially if you're not already big and strong.

Getting stronger on the exercises you do is training for size.

[manwithav8]

If you can't get the Bi's to hurt, try some weighted chin ups.

Underhand fairly close grip. It's a good compound move. Lets face it, who can curl their body weight? I definately can't but my Bi's are always sore after chinning for the same reps and weight I bench.

Start off with no weight and once you get 8 reps out, add 5kg to your waist and so on.

They will hurt and will be pre- fatigued. Then when you do a row, superset with DB curls and really concentrate on the negatives. Trust me, they will hurt but make sure you eat heaps to help with recovery.