Not Getting Soreness After Chest Workout

[jacentk2]

Currently, the only chest exercises that I am doing are:
An incline Barbell Bench
A Dumbbell incline bench
Dumbbell Fly flat bench.
Pushups

I know that there are many other routines and chest exercise out there....but I am starting small for many reasons. First of all, I am not looking at becoming the next Mr. O. In fact I am not that too interested in bulking....but rather just cutting, building strength, dropping as much wt as I can (would like to get down to 180...this morning weighed in at 207).

So, back to my topic.

Whenever I do chest....I do not feel any pump, soreness, anything after doing all my sets. However, I do feel it in my triceps for some reason. Am I perhaps doing these exercises wrong? It's becoming very frustrating.....or am I not using the muscles right....if you get my drift.

Not sure how else to explain it....but if you need more info... just ask.

Thanks.

[alb_tex]

Howdy Jace,

Out of curiosity, how long have you been doing this routine? Have you had any increases in weight or reps? How is your form? How much weight and how many reps / sets are you doing now?

TEX

[jacentk2]

This is the latest tally on stuff.....next reply will be the first week I started which is only from October 30th.

Monday - Day 1 Workout - Shoulders

DEC 4, 2006
SUPER SET 1
Military Press
10 reps @ 60#
10 reps @ 60#
07 reps @ 70#

Upright Rows with barbell
10 reps @ 70#
10 reps @ 70#
07 reps @ 80#

side lateral raises
10 reps @ 20# dumbbells
10 reps @ 20# dumbbells
10 reps @ 20# dumbbells

SUPER SET 2
Front delt raises
10 reps @ 20# dumbbells
10 reps @ 20# dumbbells
10 reps @ 20# dumbbells

Rear delt raises
10 reps @ 20# dumbbells
10 reps @ 20# dumbbells
10 reps @ 25# dumbbells

-------------------------------
Wednesday, December 13, 2006
CRASH & BURN WORKOUT
Category: Sports
Day 2 Tuesday Workout Chest and Triceps


SUPER SET 1
Incline Barbell Press
15 reps with 75#
10 reps with 85#
08 reps with 85#

Dumbbell Bench
10 reps with 2 30#
06 reps with 2 35#
08 reps with 2 30#

Dumbbell Fly - On Machine
10 reps with 60#
10 reps with 90#
10 reps with 70#


SUPER SET 2
Tricep Pushdown
15 reps at 80#
15 reps at 90#
15 reps at 100#

Skull Crushers
15 reps at 35#
14 reps at 40#
10 reps at 45#

Bench Dips OR Hammer strength Seated dip
15 - 115#
15 - 130#
11 - 140#

-------------------------------
CRASH & BURN WORKOUT Day 3 Wednesday Workout Legs
DEC 13, 2006
10 min warmup on bike

SUPER SET 1
Squats
08 reps @ 225#
2/3/3 reps @ 225#
2/4 reps @ 225#

Hack Squats
08 reps @ 160#
08 reps @ 160#
10 reps @ 160#

Leg extensions
10 reps @ 90
10 reps @ 90
10 reps @ 90

SUPER SET 2
Leg Curl
10 reps @ 70#
10 reps @ 70#
10 reps @ 70#

Stiff Leg Deadlift
08 reps @ 135#
10 reps @ 135#
10 reps @ 135#

Leg Press
08 reps @ 225
08 reps @ 225
08 reps @ 225
--------------------------------------

Day 4 Thursday Workout Back and Biceps

DEC 14, 2006
SUPER SET 1
Rack Chin Pullups OR Assisted pull up machine
10 reps @ 70
10 reps @ 70
10 reps @ 70

Deadlifts
10 reps @ 185#
10 reps @ 185#
10 reps @ 185#

One arm dumbbell Row
10 reps @ 45#
12 reps @ 50#
10 reps @ 50#

SUPER SET 2
Barbell Curl
15 reps @ 40#
10 reps @ 50#
15 reps @ 40#

Seated Dumbbell Curl
15 reps @ 20#
15 reps @ 15#
15 reps @ 15#

Hammer Curl
15 reps @ 20#
15 reps @ 15#
15 reps @ 15#

-------------------------------

-------------------------------

Day 5 Friday Workout Abs and Additional Cardio
DEC 8, 2006
SUPER SET 1
Lying leg thurst
10 reps
10 reps
10 reps

Crunches
10 reps
10 reps
10 reps
Flutter kicks
10 reps @
10 reps @
10 reps @

Walk / Jog / Run (Cardio)
30 min on Eliptical on Cardio setting (heart rate around 155)
30 min on Exercise Bike on Random Hill setting.

[jacentk2]

This was week one's totals.


CRASH & BURN WORKOUT
Category: Sports
Day 1 Monday Workout Chest and Triceps

October 30, 2006
SUPER SET 1
Incline Barbell Press
10reps with 75#
5 Reps with 85#
0 reps with 95# .....had to get help....got stuck...
(got 2 more reps at 85#)

Dumbbell Bench
12reps with 2 15#
8reps with 2 20#
8reps with 2 15#

Dumbbell Fly
12reps with 2 15#
6reps with 2 20#
8reps with 2 15#


Fly Stretch with 20#

SUPER SET 2
Tricep Pushdown
12reps at 55#
8reps at 65#
4reps at 60#

Skull Crushers
12reps at 30#
8reps at 35#
4reps at 40#

Dips OR Bench Dips
X
X
X

Stretch with 40#.

-------------------------------

Day 2 Tuesday Workout Shoulders


SUPER SET 1
Military Press
10 reps @ 45# bar only.
10 reps @ 50#
10 reps @ 50#

Upright Rows with barbell
10 reps @ 45# bar only.
10 reps @ 50#
10 reps @ 50#

side lateral raises
10 reps @ 10# dumbbells
10 reps @ 15# dumbbells
10 reps @ 15# dumbbells

SUPER SET 2
Front delt raises
10 reps @ 10# dumbbells
10 reps @ 15# dumbbells
10 reps @ 15# dumbbells

Rear delt raises
10 reps @ 10# dumbbells
10 reps @ 15# dumbbells
10 reps @ 15# dumbbells

Time in Gym - About an hour.


CRASH & BURN WORKOUT
-------------------------------

Day 3 Wednesday Workout Legs

10 min warmup on bike

SUPER SET 1
Squats
10 reps @ 50#
10 reps @ 65#
10 reps @ 95#

Hack Squats
10 reps @ 55#
10 reps @ 85#
10 reps @ 95#

Leg extensions
10 reps @ 35#
10 reps @ 50#
10 reps @ 75#

SUPER SET 2
Leg Curl
10 reps @ 35#
10 reps @ 45#
10 reps @ 50#

Stiff Leg Deadlift
10 reps @ 50#
10 reps @ 60#
10 reps @ 70#

--------------------------------------



Thursday, November 02, 2006
CRASH AND BURN WORKOUT
Category: Sports

--------------------------------------

Day 4 Thursday Workout Back and Biceps

SUPER SET 1
Rack Chin Pullups
10 reps @ using 80lbs assist
8 reps @ using 80lbs assist
5 reps @ using 80lbs assist

Deadlifts
10 reps @ 115lbs
10 reps @ 135lbs
10 reps @ 145lbs

One arm dumbbell Row
10 reps @ 15lbs
10 reps @ 20lbs
10 reps @ 25lbs

SUPER SET 2
Barbell Curl
10 reps @ 30lbs
10 reps @ 40lbs
2 reps @ 50lbs / 8 reps @ 30lbs

Seated Dumbbell Curl
10 reps @ 20lbs
10 reps @ 15lbs
10 reps @ 15lbs

Hammer Curl
10 reps @ 20lbs
10 reps @ 15lbs
10 reps @ 15lbs

-------------------------------

NOTES: Was not sure on the use of a bench to do pullups.....kinda crowded to tonight.....opted to use assist machine. Bought wrist straps....not sure if using properly but did the best I could. In all the curling....had to drop to lower weight than what started with. Neck/Shoulder area a bit tight....same with Triceps. Not really feeling any post-workout soreness in the back and biceps even though I maxed and went to 'failure.' I think I did all routines properly. In the past week noticed a slight increase in body weight......which one would gather as muscle mass.....have nto really changed the diet to allow for fat and have been trying to keep protein up. These are not questions.....just me writing in diary format to clear my head to to document my progress.



Friday, November 03, 2006
CRASH & BURN WORKOUT
-------------------------------

Day 5 Friday Workout Abs and Additional Cardio

SUPER SET 1
Hammer Machine AB Crunch
10 reps @ 10lb
10 reps @ 20lb
10 reps @ 30lb

Crunches
20 reps
20 reps
20 reps

Lying Side Oblique Crunches
20 reps
20 reps
20 reps

Walk / Jog / Run (Cardio)
65min on an Eliptical Machine. Distance around 4.5 miles Calculated Calories burned around 700

Slow and Steady

versus

High Intensity

[rlhaney]

dude i read your workout routine ....your on the right track..add in a few skull crushers and decline your ass off.....increase your weight every 2 weeks even if its 2 lbs it will help...another thing you dont always need to fell the burn...i enjoy the burn like all power lighter out there but if i dont feel the burn i know i will in a a week when i increase my lbs's....another thing is form form form i cant stress this enough so ill say it again form...read the book by Frank Zane ...( if you dont know who frank zane is then never touch another weight again intill you find out) he is a god amouge me...god luck and god bless

[Chris]

Muscle soreness is a debated question amongst trainers everywhere, some think you need it for growth, other disagree. This is basically because how your body builds muscle is still greatly untouched by science. We have an idea of how it occurs, but we are no where near an exact science as to what specifically is going on there. The more educated person you ask, the less they will tell you we know about it. The honest anwser is I don't think it's neccessary for growth. However it appears to me that it's part of your body's response to a tremendous stress. Meaning you've placed your body in a position where it needs to adapt. And that soreness is coming with adaptation or growth. Typically you feel it most after you've taken significat time off training, as a beginner, or when beginning a new routine. Which to me means your body hasn't yet adapted to the way your training it. I think it's a positive thing and would continue to strive to have it. But, that doesn't neccessarily mean that just because you don't have it that your training is ineffective either.

[Andrew]

Any tips on how to prevent my outer chest from being sore after a heavy seshion on the rear deltoid fly machine?

[mvp]

IMO muscle soreness is no type of sign of muscle growth. Muscle soorness is only tiny mico-tears inside the muscle. Once you start working out week by week soreness seems to go away. Pumps aren't really a sign of gains either, pumps are just fluids pumped inside your muscle.

If your outter chest is being worked perhaps you should switch to a closer grip. Wide grip is gains to the "outter portion" of the chest which pushes, and if you would go a closer grip perhaps shoulder width it would be more inner chest.

http://thefitshow.com/week3/milos_chest_med.htm

[gymBum]

I have had a similar dilemma sometimes and tried incorporating dumbbell incline press and it did wonders. It really made me work hard to keep the weights stable and it completely annihilated my chest muscles.

[71DarkHorse]

Guys, muscle soreness is lactic acid build up in your muscles. Thats why newbies at weight training, taking a little time off, or increasing weights can cause soreness. Now, I'll tell you a personal opinion from lifting, and I think dumbell flat bench works my chest like nothing else. Barbell works your shoulders, triceps and outter pecs a little more.

So if you're not getting sore, it's fine. I don't really get sore either unless I come back from a break. As long as you're making yourself increase weight and slowly work your way up in weights it's all good.

Chaz