Originally posted by TeggerLS
Should I still be sore 2 days after I worked out? I'm on a pyramid training program, up the weights every week...working Mon-Wed-Fri. I started this Monday and I'm still sore today, should I still train w/ the same intensity or do cardio and wait till Friday to train hard again? I don't want to overtrain and decrease the potential muscle gain.
When me and my friend used to go on a regular basis when I lived in NY I would ALWAYS be sore the next day, and my friend would only get sore two days after. Pretty damn funny cause we'd go everyother day so he was always still sore at the beginning of the workout. Its not all bad though cause once you start again you work away the soreness. Must have worked cause he is like 175lbs, 5"8 and benches 250lbs...
I hate him :squint:
Originally posted by KirkLS
I heard that. A few months ago I was doing 3 sets of 5 with 175 lbs. I just started lifting again about a month ago and could barely do 135. I am doing 155 pretty easily now though and can do sets with 165
Sucks dont it :fawk:
Originally posted by TeggerLS
Based on Max weight you can do w/o straining for 10 reps. Time's this weight amount by 1.33, so say 100lbs, you'd have a max of 133lbs. then you do your sets like follow:
1st week= set 1 12 reps @ 55%(of 133lbs), set 2 10 reps @ 60%, set 3 10 reps @ 60%, set 4 8 reps @ 65%
2nd week= set 1 60%, set 2 65%, set 3 65%, set 4 70%
etc...
by week 6 you re-evaluate your 10 rep max and go up again. This way you never stagnate at one weight and don't allow your muscle's to get used to the excercise.
If you want to do it easier there is a chart on that ExRx site linked above