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.

 

i think it's good to be sore still. especially if you just started workin out again.

 

Alright. I just want to make sure I'm not doing anything detrimental to my workout. I'm about 145-150lbs now going for 170-175lbs.

whut up Joe?

 

you should be sore. When I first started working out again I was sore for like a week straight. Just workout something different everyday. Dont do chest two days in a row, or back two days in a row, etc

 

how much are you going up every week? i think that could be alittle dangerous.. when i was building i'd do a warm up set of 10, up the weights to 75% of my max and do 8, do my max as many times as i could, then 75% again, then the warm up weight until complete failure. only time i'd ever up my weight was when i'd do my max more than 4 times.

took me forever to get up to 215 for my max.. now i'm back at like 60 pounds due not going for a few months

 

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

 

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.

 

ya but that seems to be more geared towards conditioning the muscle for more tone. if you want to build you want to take your muscle to absolute failure which means going to your max then taking it back slowly to get a total burn. i'll try your way tonight.. but i'm not sure i'll feel it.

 

Yeah I know this is something I just found online, but I may apadt it to my own routine, maybe not start out at 55% instead 70% and so on. I want to build mass 1st, then define. Plus I'm running the treadmill between workout sets. It's me and 2 friend's so I do my rounds while someone's running, then they lift I run and so on....like a circle.

 

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:

Sucks dont it :fawk:

If you want to do it easier there is a chart on that ExRx site linked above