How to get the same soreness from leg days when doing chest

[Gamisch]

When i do legs, i do four exercises and I go home sore like a mofo. But in a nice way. It slightly hurts, but manageable.

But when I do chest I never feel the same soreness although I do more (six exercises).

I can't do more weight for my chest I am on my limit for this 12 x 4 set . Any advice?

 

[BackInTheGame78]

When you grip the bar pretend as of you are squeezing your hands together while doing it. It activates more of your chest muscles fibers as you are actively engaging them during the entire process.

 

[EyeBRollin]

Why would you want soreness? DOMS is not a “goal” that signifies anything. It only makes you less likely to train again.

To answer your question, if you want chest soreness just increase volume of work. Go do five sets of 10-12 reps of barbell bench press at 60% or higher of 1RM. You will be plenty sore.

 

[Gamisch]

Soreness is not the same as growth.

Incline DB Bench or Converging Incline Machine Press
Cable Flye or Peck Deck
then
Close Grip Bench or Dips.

2-3 sets each, every set to failure (unable to complete another rep).

Why would you want soreness? DOMS is not a “goal” that signifies anything. It only makes you less likely to train again.

To answer your question, if you want chest soreness just increase volume of work. Go do five sets of 10-12 reps of barbell bench press at 60% or higher of 1RM. You will be plenty sore.

Good question...I am quite the noob when it comes to weightlifting. I heard in a video that if you don't get sore you're not going hard enough. And man..leg day is sending me home almost limping ( joke) . So I assumed that it was an indication of "progress ". Arms is also lighting me up. Thus wondering if I shouldn't feel the same when doing chest.

 

[EyeBRollin]

Good question...I am quite the noob when it comes to weightlifting. I heard in a video that if you don't get sore you're not going hard enough. And man..leg day is sending me home almost limping ( joke) . So I assumed that it was an indication of "progress ". Arms is also lighting me up. Thus wondering if I shouldn't feel the same when doing chest.

Fair enough. Muscle soreness is not a good thing. Progress, aka lifting more on the bar, can happen without getting sore. You should focus on a competing a planned strength program and track your progress each work out. Don’t worry about getting sore.

What are your goals?
Are you natty?

 

[CAPSLOCK BANDIT]

I'm the type of person, I don't use the gym necessarily to be fit, it's a great goal but my goal is to help manage my mental health, with that being said you have your good and bad days, on bad days I typically overdo it in the gym, on really bad days I might even go twice in a single day. I don't do this anymore but I did at one point.

If your doing this for growth, there are better ways as others have said, if your going to help manage your brain then you may want to join a league or something if your looking for that freedom and clarity you get from exerting yourself heavily.

You sound like your on the road to an injury.

 

[BuckMasterFlex]

Your gonna want to super set.

maybe 8 to 10 on the compound lift and 15 to 20 on the fly.

Flat bench bar to pec deck flyes

Incline dumbbells to to incline dumbell flyes

Decline bar press to cable flyes or weighted dips depending on strength

Push ups on dumbells at the end to absolute failure 3 sets

Report back

I gotta give back once and a while. But I feel like this site has become a place for incels and not natural poon wranglers as of late. ****ing sites info from years back is the golden stuff.

 

[BackInTheGame78]

Most gym advice you'll find is absolute garbage. Even here, most gym advice I've found to be subpar at best.

Focus on your big lifts, they will add the must muscle and get you strong.

Beat the logbook. Do more weight than last time, 5lbs per lift is fine. I like Phraks Greyskull LP most for fastest, safest strength/size gains.

If you're getting stronger, you're getting bigger.

Prioritize protein intake. It's best done through diet alone, but a protein shake can help in a pinch.

If he is trying to grow muscle, he should be prioritizing carb intake.

Protein is more important when losing weight to maintain lean body mass. Intake of protein when trying to add muscle simply needs to be adequate but carbs are more important overall.

The amount of protein able to be synthesized is the rate limiting step in muscle growth unless taking something that overrides this such as steroids.

 

[BackInTheGame78]

Your gonna want to super set.

maybe 8 to 10 on the compound lift and 15 to 20 on the fly.

Flat bench bar to pec deck flyes

Incline dumbbells to to incline dumbell flyes

Decline bar press to cable flyes or weighted dips depending on strength

Push ups on dumbells at the end to absolute failure 3 sets

Report back

I gotta give back once and a while. But I feel like this site has become a place for incels and not natural poon wranglers as of late. ****ing sites info from years back is the golden stuff.

Weighted dips >>>> pushups

 

[BackInTheGame78]

His protein intake should be the same whether cutting or bulking. Most gym newbies don't have a problem getting in carbs, frankly because they eat like a normal American. Getting 200g protein in every day - is a very large diet change for most.

I agree with everything you said, just that a non-gymgoer's protein intake is probably insufficient.

Fair enough...I guess I never really thought about it in terms of what a typical diet would be like but that's likely true.

 

[Gamisch]

Fair enough. Muscle soreness is not a good thing. Progress, aka lifting more on the bar, can happen without getting sore. You should focus on a competing a planned strength program and track your progress each work out. Don’t worry about getting sore.

What are your goals?
Are you natty?

100% natty and I am not gonna change that.

I am always the 10% who can't handle shyte so I'm taking no chances.

I am a former kickboxer so I'm kinda lean 1.84 cm (6.1?) and 82 kilos. I wanna get bigger but without the bloated stomach.

I am extremely careful about injuries tho.

 

[Gamisch]

I'm the type of person, I don't use the gym necessarily to be fit, it's a great goal but my goal is to help manage my mental health, with that being said you have your good and bad days, on bad days I typically overdo it in the gym, on really bad days I might even go twice in a single day. I don't do this anymore but I did at one point.

If your doing this for growth, there are better ways as others have said, if your going to help manage your brain then you may want to join a league or something if your looking for that freedom and clarity you get from exerting yourself heavily.

You sound like your on the road to an injury.

Oke thanks for the input. Why you think I am on the road to injury?

Yeah ,joining a competition would be GREAT for me ! I am competitive and it is a miracle I dropped the ego lifting and dailed all the amount of weight back in order to sets of 12 x 4 , push pull leg twice a week = 6 trainings. I also do abs workout occasionally.

On top of that I am teaching boxing.

 

[Gamisch]

Your gonna want to super set.

maybe 8 to 10 on the compound lift and 15 to 20 on the fly.

Flat bench bar to pec deck flyes

Incline dumbbells to to incline dumbell flyes

Decline bar press to cable flyes or weighted dips depending on strength

Push ups on dumbells at the end to absolute failure 3 sets

Report back

I gotta give back once and a while. But I feel like this site has become a place for incels and not natural poon wranglers as of late. ****ing sites info from years back is the golden stuff.

Unfortunately inceldom is a direct reflection of society. I dont even wanna count the amount of men I think that are "silent incels".

Most men also refuse to work on themselves, and the gym is just one big one they avoid like the plague.

The most difficult thing about this gym journey seems to pick the right program. I am on this PPL program for 5 weeks now ( before I was just "gym bro-ing") and the gym owner who gave it to me said do this for 8 weeks. It does make more buff already

 

[pipeman84]

But when I do chest I never feel the same soreness although I do more (six exercises).

I don't think you can properly do more than 2 compound exercises for chest in a training session. Just doing weighted dips (2 warm-up sets, then 3 sets with enough weight for 8-10reps/set) alone should suffice and elicit soreness next day ... for a natural, 40yrs old guy.

 

[BackInTheGame78]

I don't think you can properly do more than 2 compound exercises for chest in a training session. Just doing weighted dips (2 warm-up sets, then 3 sets with enough weight for 8-10reps/set) alone should suffice and elicit soreness next day ... for a natural, 40yrs old guy.

I'd trade out bench for dips personally. Bench always gave my shoulders problems and it wasn't form related, I have some weird physiological issue that causes issues when using a bar. DBs were fine and I used to do decline since that was also fine.

 

[Gamisch]

I'd trade out bench for dips personally. Bench always gave my shoulders problems and it wasn't form related, I have some weird physiological issue that causes issues when using a bar. DBs were fine and I used to do decline since that was also fine.

I've severely injured myself last year doing muscle ups. And boxing also ruined my shoulder so I agree with this.

 

[CAPSLOCK BANDIT]

Oke thanks for the input. Why you think I am on the road to injury?

Yeah ,joining a competition would be GREAT for me ! I am competitive and it is a miracle I dropped the ego lifting and dailed all the amount of weight back in order to sets of 12 x 4 , push pull leg twice a week = 6 trainings. I also do abs workout occasionally.

On top of that I am teaching boxing.

If your gauging progress by how you feel as opposed to just putting your faith into the numbers your on the road to an injury for sure because as you get into the deeper parts of your set your form breaks down to accommodate the stress, sure you may not make as much progress however if you have to take 1-3 months off for an injury your going to lose a ton of progress.

Incremental progress sucks but it's safe, I had to take a whole year off to heal my rotator cuff for example, my chest is a shadow of its former self

 

[EyeBRollin]

100% natty and I am not gonna change that.

I am always the 10% who can't handle shyte so I'm taking no chances.

I am a former kickboxer so I'm kinda lean 1.84 cm (6.1?) and 82 kilos. I wanna get bigger but without the bloated stomach.

I am extremely careful about injuries tho.

I suggest starting with a linear progression strength program such as Starting Strength or Stronglifts. Most beginner LPs are pretty much the same; focusing on Barbell Squats, Deadlifts, Overhead Press, Chin Ups, Bench Press, Rows, and possibly 1-2 other compound lifts. They’ll pack on strength and mass in just a few months of consistent training.

 

[Gamisch]

I don't (like to) add too much weight too fast..

Because I am EXTREMELY scared to injure myself. As a kick/thai boxer I've injured every muscle at least once. Also deep unjuries like nerve damage, broken eye sockets ect. I know most will chime and say do this or do that. I HIGHLY appreciate these advices, but the only problem is that as...

www.sosuave.net

Basically @EyeBRollin gave me an answer but i still want more knowledge. So i made a different thread with a similar question.

 

[Gamisch]

Take shallower breaths during the chest exercises. Depletion of oxygen will make your chest muscles hurt.

What you mean by shallow? Shouldn't I take deep breaths?

I can't even breath shallow as I have to give it my all to even finish the set