Question about training and soreness!

[TT Eric]

I definitely do not have Ronnie Coleman's genetic, but I always pushed mine very hard, I train very intense and I'm a disciplined guy, I focus on good technique and I don't leave a rep on the table especially on the last set.

One thing I have experimented is my chest (and triceps are near that too) is getting always sore, even afters years and years of training, they don't get 'used' to a particular training, I can even do the same training for months and it will get sore for some days after. I do not even need to do a lot of exercise to achieve that either. To give you an idea my chest training is : some stretching then (dumbbell press) 1 set of 15 for warm-up very light, one set of 15 medium weight for warm-up again, then 3 set of 6-10 heavy to the failure, the last rep I try to hold in negative for 10 secs, the I do 1 set 15 of dumbbell decline (or incline) for warm-up, then 2-3 set of 6-10 heavy to the failure, on the last set I go down in 10 sec too. I usually finish with one set of 15 focus & controlled fly. And that's it. So all in all I do something like 6 sets for the chest beside the warm-ups.

With a simple training like that I'm sore for 3-4 days, sometime really sore.

Day one : Chest/triceps
Day two : Legs + abs
Day three : Back + biceps + shoulders
Day four : off
Repeat

If I'm sore from day 1 in the chest, is it a bad thing to train the chest again 'over' the soreness on day 5 when I'm back ?

This is exclusive to the chest (and triceps), deltoids for example are barely never getting sore, even on a new routine (and they don't lack).

Thanks

Eric

[Praetorian]

The negative portion is most likely causing much of the soreness...I would train only to failure...and not every set either. Eliminate the negatives and see how you feel. Generally negatives or training beyond failure taxes the bodies recovery ability too much for most people. Also remember soreness is not a true indication of recovery. I am still sore on each muscle probably for 2 days maybe 3 after training it...thats normal.
I would also say you arent getting enough rest days...3 and 1 is a recipe for over-training for most.

You can give this a try:

Day one : Chest/triceps
Day two : Back + biceps
Day three : OFF
Day four : delts + traps
Day five: Legs + abs
Day six: OFF
Repeat

This does a number of things....

1. you only train twice then have a rest day...more recuperation = more intense workouts
2. you dont train back after legs....very tough to hit legs hard after deads, bent rows etc the day before
3.you arent doing delts justice by training them after chest and tris...give them their own day and include traps..they will be sore
4. you have 3 days before doing chest after delts...delts get used alot on chest day and injuries occur...better to have those day for recuperation

P

[TT Eric]

This is excellent suggestion thanks, I will try this for a while.

I've trained all kind of routine from HIT to one part per day 6 day, 1 OFF. But for most of the time, I trained that way (2 parts per day) but I never took the day 3 off, that might make the difference.

I must say because I had 3 hernias in the back, I don't go for squats and deadlifts though, I only make leg press (on the cable machine junk, not even with plate), leg extension and leg curls, I still give everything and fortunately the legs are my strongest part, so it doesn't lack.

Eric

[TT Eric]

Been doing this for the last month! I like it so far very much!

One question still remain! When I train my back on day 2, I get sore in the traps and when day 4 come (shoulders+traps day) I'm still sore in the traps. What should I do with that ? Train them anyway? Stop training them or move the traps exercises with back ?

Thanks

Eric

[Praetorian]

You can move the traps to back day and biceps to shoulder day if you like.
P