No fatigue after CHEST workout..

ChestTweak · 02-08-2006, 09:03 PM

I have been hitting chest twice a week and would like a little advice as well. I have noticed that I get good chest workout in but never really feel really sore the next day. So below is my chest day routine break down.

Monday -
3 x 10 DB, Flat Bench
3 x 10 DB, Incline Bench
2 x 12 Cable Cross-Overs
2 x 12 DB Flys
3 x 10 Dips

Friday (Is a light work out on Chest)
2 x 8 DB, Flat
2 x 8 DB, Incline
2 x 8 DB, Flys
1 x Failure, Dips
Full work out on that days other body part.

I feel the pump and I get that full look after words. But the next day I don't feel that really good soreness. Any advice would be greatly appricated. Also below is my full week work out breakdown.

M - Chest, Tris - Aps
T - Back, Shoulders - Aps
W - Arms, Forarms - Aps
Th - Legs - Aps
Fri - Light Chest, Back

I do cardio M, W, Friday in the morning for 20-30 minutes.

Personal Stats:
5'10
165lbs
12% BF
Male

ZackMurphy · 02-08-2006, 10:10 PM

A couple things.

1. We all like the soreness - it's fun. But there's more to it than soreness. I can get sore with a little effort and certain exercises, or I can NOT get sore with great exercises and a great pump. Soreness and progress are not the same thing. So don't base decisions on that.

2. The quality of your routine isn't based solely on exercise selection (maybe 20% of it), but is mainly the intensity you hit while you're going through your routine. Many younger lifters complain (endlessly) about a lack of progress when it's really that they're not adequately pushing themselves. They're giving a solid 70%, and expecting 100% results.

So you have to crank it up a notch. Increase all your weights by 5#. Lower reps by 2 reps on everything (but go heavier). Or use the same wieghts, but add 2 reps to everything. Or do a final set, drop set. Something like that. Personal intensity.

Also, your routine has a LOT of redundancy.

M - Chest, Tris
T - Back, Shoulders you just did your chest and tris yesterday, but now you're hitting delts again, which already got hit HARD on chest day, along with your tris, which are ALSO a big part of chest and delts
W - Arms, Forarms now you've hit your tris twice in a row, and you're doing an arm day. Too much.
Th - Legs why legs only once/week? You're doing other things twice, why not legs?
Fri - Light Chest, Back why do a "light" chest day? You're young - use your faster recovery to your advantage. Go heavy, or take a rest day.

ChestTweak · 02-09-2006, 02:11 AM

Thanks for the advice. I will follow your advice this next weeks work out and switch it up and see what that does.

Again thanks for the imput.

Aftershock · 02-09-2006, 06:54 AM

Quote:

Originally Posted by ZackMurphy

1. We all like the soreness - it's fun. But there's more to it than soreness. I can get sore with a little effort and certain exercises, or I can NOT get sore with great exercises and a great pump. Soreness and progress are not the same thing. So don't base decisions on that.

^^^

02-08-2006, 09:03 PM	#1
ChestTweak New Member Join Date: Jan 2006 Posts: 5 Recipes: 0 Rep Power: 0	No fatigue after CHEST workout.. I have been hitting chest twice a week and would like a little advice as well. I have noticed that I get good chest workout in but never really feel really sore the next day. So below is my chest day routine break down. Monday - 3 x 10 DB, Flat Bench 3 x 10 DB, Incline Bench 2 x 12 Cable Cross-Overs 2 x 12 DB Flys 3 x 10 Dips Friday (Is a light work out on Chest) 2 x 8 DB, Flat 2 x 8 DB, Incline 2 x 8 DB, Flys 1 x Failure, Dips Full work out on that days other body part. I feel the pump and I get that full look after words. But the next day I don't feel that really good soreness. Any advice would be greatly appricated. Also below is my full week work out breakdown. M - Chest, Tris - Aps T - Back, Shoulders - Aps W - Arms, Forarms - Aps Th - Legs - Aps Fri - Light Chest, Back I do cardio M, W, Friday in the morning for 20-30 minutes. Personal Stats: 5'10 165lbs 12% BF Male

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02-08-2006, 10:10 PM	#2
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	A couple things. 1. We all like the soreness - it's fun. But there's more to it than soreness. I can get sore with a little effort and certain exercises, or I can NOT get sore with great exercises and a great pump. Soreness and progress are not the same thing. So don't base decisions on that. 2. The quality of your routine isn't based solely on exercise selection (maybe 20% of it), but is mainly the intensity you hit while you're going through your routine. Many younger lifters complain (endlessly) about a lack of progress when it's really that they're not adequately pushing themselves. They're giving a solid 70%, and expecting 100% results. So you have to crank it up a notch. Increase all your weights by 5#. Lower reps by 2 reps on everything (but go heavier). Or use the same wieghts, but add 2 reps to everything. Or do a final set, drop set. Something like that. Personal intensity. Also, your routine has a LOT of redundancy. M - Chest, Tris T - Back, Shoulders you just did your chest and tris yesterday, but now you're hitting delts again, which already got hit HARD on chest day, along with your tris, which are ALSO a big part of chest and delts W - Arms, Forarms now you've hit your tris twice in a row, and you're doing an arm day. Too much. Th - Legs why legs only once/week? You're doing other things twice, why not legs? Fri - Light Chest, Back why do a "light" chest day? You're young - use your faster recovery to your advantage. Go heavy, or take a rest day.

02-09-2006, 02:11 AM	#3
ChestTweak New Member Join Date: Jan 2006 Posts: 5 Recipes: 0 Rep Power: 0	Thanks for the advice. I will follow your advice this next weeks work out and switch it up and see what that does. Again thanks for the imput.