2018-01-06 at 7:33 AM #13306
I have been lifting on and off for three years now and I have a current concern about my training. I try to hit each big muscle group with 3-4 excercises and about 4 sets/8 reps each. Not to the tee though. I lift alot by instinct and feel rather than just a certain number to hit. Anyways, I push myself to my max and lately haven’t been sore at all or very little the following days. Not to mention that I’m on test, Dbol and a huge diet. But do you guys have any advice, or a helpful hint. I just don’t think I am working out either long enough or hard enough. thanx for your responses2018-01-06 at 8:30 AM #13307
increase the intensity. Reduce the rest between the sets and push for that one more rep at the end of each set.2018-01-06 at 9:03 AM #13308
Try using lighter weights.
Move the weights positively as fast as possible and do slow negatives.
And SSSSSQQQQQQQQquuuuuuuuuueeeeeeeeeezzzzzzzeeeee at the top.2018-01-06 at 10:03 AM #13309
I agree w/BigJ and Qk it sounds like you maybe doing a stale routine. Change it up, shorten rest periods, change exercises, do drop-sets, 21’s, etc. My personal favorite was to flush my muscles by doing one high rep set with light weight forcing as much blood into the muscle group after my last set. Good luck.
Bubba2018-01-06 at 10:40 AM #13310
All excellent advise.
I recommend pyramiding like this.
Weights are just an example
Set 1 13-15 reps…..50lb dumbs
Set 2 10-12 reps…..55lb dumbs
Set 3 8-9 reps……..60lb dumbs
Set 4 6-7 reps……..65lb dumbs
Pick a weight that you can lift between these rep ranges.
Rest 60 seconds between sets.
Rep-out after your last set with a weight you can do 20 reps.2018-01-06 at 11:24 AM #13311
SOUNDS LIKE YOU NEED TO ALTER YOUR WORKOUT….YOUR MUSCLES HAVE ADPATED TO YOUR WORKOUT EXERCISES ….2018-01-06 at 12:21 PM #13312
change up your routine. Remember, AS’s aid in the recovery process, so you’re a lot less likely to be sore.
I’ve never understood why people want to be sore. Soreness equates with doing damage to your muscle. The more sore you are, the more serious the damage.
The goal is to be just a little sore or stiff the next day and not at all by the 2nd day. The faster you recover the more you will grow.
And before you guys start, I know, I know…..”when you’re sore it rocks, cuz you feel like you busted your ass”. That’s all fine and good, but get the right results out of your training.
Since I started trained short and intense instead of long drawn out sessions, I’m half as sore and my results are twice as good.
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