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  1. #1
    Registered User lukeyc95's Avatar
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    Talking My chests not aching help!!!

    Hi everyone,

    I’ve been on and off training (more off) for around two years. I’ve recently started training again 2 weeks ago after having around 5 months off (done small bits and bobs in between).

    When I train my back or legs they ache not too bad but I can feel they’ve been trained, when I train my shoulders or chest I almost feel like I could train them the day after cause they’re not really sore. Chest/shoulders are my most frequent workouts. When I initially started again two weeks ago my chest was so sore after working out but I’ve just done my fifth chest session since the two weeks started and I’m already not too sore!

    I’d say I go pretty hard on my chest the last workout I was in the gym for 1.5 hours. I warmed up then did 5 sets of flat bench, 2 sets heavy (5 reps) then 3 sets not too heavy (8-12 reps), 4 sets of incline dumbbell press, then I did 3 sets of each of the cable variations, 3 sets on the pec dec, and 3 sets on the fly machine, 3 sets of assisted incline press. Then some triceps afterwards.

    Done a lot of research on form the past couple years so I’d say that’s pretty good!

    PLEASE HELP! Thank you!

    EDIT: I train till failure every set, if I can do more than 12 I up the weight.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Don't use soreness to measure progress - not being sore doesn't mean you aren't progressing. Also, being sore doesn't mean you are progressing either.

    Just look for regular increases in reps per set or weight used. If that's happening, it's all good.
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  3. #3
    Registered User lukeyc95's Avatar
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    Originally Posted by SuffolkPunch View Post
    Don't use soreness to measure progress - not being sore doesn't mean you aren't progressing. Also, being sore doesn't mean you are progressing either.

    Just look for regular increases in reps per set or weight used. If that's happening, it's all good.
    Okay thanks mate, this happened to me last time I was training I had an 80kg 1RM on the bench and got it to 105kg without soreness I guess!

    Back down to 95kg now hopefully I’ll progress without the soreness again, win win 😃
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    Registered User safcpaul's Avatar
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    If you want to make your chest sore op get someone to hit you in the pectorals with a baseball bat. Your chest will be very sore. Also when you bench press get somebody to rub sandpaper on you. The burn will be unreal
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    Originally Posted by SuffolkPunch View Post
    Don't use soreness to measure progress - not being sore doesn't mean you aren't progressing. Also, being sore doesn't mean you are progressing either.

    Just look for regular increases in reps per set or weight used. If that's happening, it's all good.
    This man knows what he‘s talking about.
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    From your description, you are not working legs and back often enough. What is your entire workout program?
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    Originally Posted by lukeyc95 View Post
    Hi everyone,

    I’ve been on and off training (more off) for around two years. I’ve recently started training again 2 weeks ago after having around 5 months off (done small bits and bobs in between).

    When I train my back or legs they ache not too bad but I can feel they’ve been trained, when I train my shoulders or chest I almost feel like I could train them the day after cause they’re not really sore. Chest/shoulders are my most frequent workouts. When I initially started again two weeks ago my chest was so sore after working out but I’ve just done my fifth chest session since the two weeks started and I’m already not too sore!

    I’d say I go pretty hard on my chest the last workout I was in the gym for 1.5 hours. I warmed up then did 5 sets of flat bench, 2 sets heavy (5 reps) then 3 sets not too heavy (8-12 reps), 4 sets of incline dumbbell press, then I did 3 sets of each of the cable variations, 3 sets on the pec dec, and 3 sets on the fly machine, 3 sets of assisted incline press. Then some triceps afterwards.

    Done a lot of research on form the past couple years so I’d say that’s pretty good!

    PLEASE HELP! Thank you!

    EDIT: I train till failure every set, if I can do more than 12 I up the weight.

    You are more used to pressing movements than other workouts. Soreness is nice and can be an indication of working the muscle, but as you progress you'll realize that it's not the best measure of true progress or strength gain. The body adapts and so if you're routinely doing the same pressing movements for the same reps you body is going to adapt and not feel as sore. Try hitting it with something new, perhaps some variations of the exercises or maybe higher volume if you really want to get sore, but just realize that you can get an effective workout and not be sore later. Focus on progressively getting stronger and less on soreness.
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  8. #8
    Registered User lukeyc95's Avatar
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    Thanks for all the comments people, I can continue knowing it’s all good now as long as I’m seeing strength gains 😀 probably post another thread soon about cutting cause I’ve never actually cut before but I wanna start cutting come Christmas for the summer. Wouldn’t say I’m fat by any means but I want a six pack so I guess I am fat compared to most of yous 😂
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  9. #9
    Registered User gr3gorio's Avatar
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    Good to hear that mate!
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  10. #10
    I love my power hour MrCarrot's Avatar
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    As others have said, soreness is not a sign of progression.

    However, with that said, with the right exercises I can feel a good pump in the target muscles at the time. With the wrong exercises (either done incorrectly, too heavy or not suited to me) I don't get such a good feeling in the target muscles. So I would say pick your exercises carefully and make sure you can feel your chest working at the time. That might mean going slightly lighter, using barbells instead of dumbbells, or dumbbells instead of barbells, or machines, etc.
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