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12k that is an interesting distance. Good luck!Did a pretty boi day. Traps, chest, bi's and tri's. Have a 12k on Sunday so I skipped leg day this week...I mean, do I really need a reason?
12k that is an interesting distance. Good luck!
I would say if your not sore at all your not getting a lot out of it, your definitely getting more than nothing but your leaving a lot on the table, Iām normally sore for 3-4 days after a workout, one thing you can do is drop sets to hit close to failure with less sets do your normal weight for whatever reps you usually hit then immediately drop 10lbs and hit the same reps repeat until you have almost now weight and can barley move it, just do 2-3 drop sets and your good, if you want to go heavier on db press have someone hand you one of the weights and use both hands to get the other one ware you need it or have 2 people hand them off to you if possible, I wouldnāt push it too much until you feel like you can control the weight into the position and back out of it, dbās can hurt your joints easy when you loose control of themusually i'm not all that sore 24 hours after, don't necessarily go to failure, last sets of arbitrary exercise x i'll be doing 6 to 13 reps. i'm sure 13 means "should used more weight ya puss" - but 6 reps and bowing out seems ok. i'll do 5 to 7 sets. i'm guessing this is not optimal, but despite not being sore, that's not a signal that i've done nothing to build/just achieved a pump or something right?
i suspect i should be doing less sets and trying heavier weights, which would help to get me out of the gym faster too. i'm more apt to try a heavier weight on a machine where failure seems a lower risk, or just setting up is less likely for me to fuck something up with bad form, or tweak a joint, etc. i haven't tried more than 60 lb dumbbells on an incline press, partially just cuz the way i kick them up already seems pretty sloppy. i do a standing dumbbell overhead press, i haven't tried more than 45, springing/swinging those fuckers to get them up into place too.
I would say if your not sore at all your not getting a lot out of it, your definitely getting more than nothing but your leaving a lot on the table, Iām normally sore for 3-4 days after a workout, one thing you can do is drop sets to hit close to failure with less sets do your normal weight for whatever reps you usually hit then immediately drop 10lbs and hit the same reps repeat until you have almost now weight and can barley move it, just do 2-3 drop sets and your good, if you want to go heavier on db press have someone hand you one of the weights and use both hands to get the other one ware you need it or have 2 people hand them off to you if possible, I wouldnāt push it too much until you feel like you can control the weight into the position and back out of it, dbās can hurt your joints easy when you loose control of them
I think it depends on what your trying to do, if you want to gain strength and or muscle sore is a necessity, if your trying to gain endurance and just burn calories just moving weight is all that really matterson one hand if i'm sore i feel like i've probably done more/am getting more out of it - on the other hand it also means i do a lot less overall work though. eg. the closest i came to failing a squat i remember i was defo pretty sore the next day, which lasted 3-4 as well. but as a result of being sore i also didn't go to muay thai and, coulda worked other stuff, but didn't go to the gym either. so i wonder if there is an advantage to maybe not pushing it that far because of additional volume? either way though i typically start out with a warm up then do a bunch of working sets with the same weight, seems it would be brighter to try and push more or drop and burn out. this whole process takes so much tweaking and trying and patience