Muscle tearing problem

S

SSIKness666

0
After doing my initial first month of weight training (home) with medium weights and 5 sets of 12 reps, just to ease myself into weight training, since the 17th of may i've been increasing my weight, while decreasing my reps. All my exercises follow a pattern of 12,10,8,8,8 or similar. I did that for my first 3 day workout, and then i decided to do 6 reps at a heavy weight for the first set, then dropping the weight slightly, and bumping up 8-10 reps, followed by the same process on my third set, achieving medium weight and 12 reps. then i work my way backwards from 4th to final set.

Each of my last 2-3 reps is good, its tough, and i'm even resting for 3-4 secs before trying to complete my next rep.

I've just completed my 2nd 3day workout with the program, and even when i'm working myself to my max, and burning my muscles out, even to the point where i can't possibly lift a further rep, though afterwards and i've finished, and i've had my shake, had a shower or whatever (15-20 mins) i feel fine.

Last night i worked my arms pretty good and felt like i achieved a great workout for that night, although today is the morning after, and i feel 99-100% again..

Am i doing anything wrong? I'm not tearing my muscle fibres it seems. I spoke to a guy at work about this, and thats how i came up with the idea for decreasing my weight, and increasing my sets, as i did my exercise for a particular muscle.

Can anybody please help shed some light into this problem i'm having?

Thanks-
 
well...what makes your co-worker such an expert? Does he or she workout a lot? if so, that's great for him, but doesn't mean a thing for you. Your program will never, or should never be the same as his.

As to the question of "muscle tearing," your muscles experience micro-trauma as a result of weight lifting. this happens because you are doing something you're muscles are not used to, and must adapt to the stresses you are putting on it. That is why rest, and proper nutrition or extremely important during weight training or strength training, or whatever you want to call it. This will allow your body to adapt, to grow, and to get stronger.

keep us posted and make sure you put down every exercise you do, possibly even starting a journal here on the forums.
 
I think the others totally misread what you were asking. You were asking why you don't feel sore the next day right?

I feel the same way and it is my first month back at the gym as well. I eat protein before I workout and after. That's what I attribute to me not feeling sore the next day. (Maybe I'm wrong, I'm no expert) SKI if you're eating really well and sleeping really well then maybe that's the reason for not being sore.

That's just my 2 cents, maybe someone with more knowledge can help you out more.
 
I know what you mean.

I recently gone back to the Gym, after a good 2-3 months off and my first week i was nearly crippled again.

I thought "Lets get on the Protein" and since i have been taking protein shakes again, im no longer crippled in the morning!

If you cant lift no more, your eyes are popping out, vains sticking out etc your doing it right. If your eating properly and getting the goods you need, your body is healing so you shouldnt really feel sore.
 
Thanks for all your input guys, it was much appreciated. to be honest, i've been feeling a bit demoralized lately because of this. I do take my shake regularly, once in the morning and as post-workout, but i've started taking one pre-workout too.

I am lean build, and since being a vegetarian for all 23 years of my 23 yr life and so I'm in quite dire need to put on some muscle, which brings me to another little note. A friend of mine at work who i look up to, as he is lean too, first suggested Optimum Nutrition 100% Whey protein, but it only has 24g protein and 4g carbs per serve, and so another guy at work who is currently completing a personal trainer course, was saying that i should be taking something with 50:50 of protein and carbs, like 30g protein per serve.
Despite this, and even though i'm going to purchase different protein powder soon, I was worried how i wasn't feeling sore the morning after was still no.1 concern, regardless of what protein shake i was consuming.

Last night i did my squats followed by quad raises and my legs felt like jelly when i got up, so i was happy, but as per usual, the morning after, i'm all better again. At least now i'll be more optimistic in the future regarding this.

Thanks again all =)

Note: i do all my exercises to the point of failure, and 2 nights ago when i was doing my chest and tri's, at the end i wanted to do my Skullcrusher supersets, so i used a medium weight since i was worn from the previous exercises and i only got to 9! i wanted 10 but it wouldn't happen, i was burned, and after doing my 9 close grip presses, i still tried to get that last 1 out to make 10, and i still couldn't do it. Once again i awoke the following day, fine, but i can see now that its because of my nutrition, rest factors that helped me =)
 
Any chance you could post your whole routine down? Including reps/sets and exercises. Also could you post an average daily diet down.

I think the 5 sets of every lift that your currently doing is not needed. For hypertrophy (muscle growth) it's USUALLY 3-4 sets using a rep range of roughly 8-12. Although it can vary, depending.

Also being sore isn't really an indicator of a decent workout, after a while your body adapts and the soreness will decrease.

Another thing is that you don't need to train to failure everytime.
 
Im going to the gym with a a different friend now who has been going solo for 3 months, his strength is all areas is amense!

What im finding now is my muscles are going dead, after doing bench press, then onto to flys, i had no trouble doing 15KGs 3x12, now i struggle with 10KG doing one set of 8!

It just wont move lol, previous you get that burning comming and have to stop, but now. I only stop because i cant physically move the weight!
 
BigTomW said:
Any chance you could post your whole routine down? Including reps/sets and exercises. Also could you post an average daily diet down.
Click to expand...

My exercises i've listed are my 3 most recent. Reps are in brackets of course and all weights include the weight of my bar/db's etc. Each set is separated by 1 min of rest.

First day = chest/tri's

Exercises:

Flys; 7kg with db @ 2 sets (12,10) then 9.5kg with db @ 3 sets (10,8,8)

DB lower - not sure on correct terminology (modified tricep extension); 9.5kg with db @ 2 sets (30,20) then 12kg with db @ 2 sets (15,10)

Bench press; 35kg with bar @ 1 set (1) then 27kg with bar @ 2 sets (12,10) then 30kg with bar @ 2 sets (6,6) then 35kg with bar @ 1 set (1)

Forearm rotation; 12kg with db @ 3 sets (12,12,12)

Skullcrusher supersets: 13kg with curl bar @ 1 set (9)

Second day = legs/back

Exercises:

Squats; 40kg with bar @ 1 set (15) then 37kg with bar @ 1 set (12) then 32kg with bar @ 3 sets (10,8,10)

Quad raises; 27.5kg @ 4 sets (12,10,8,7) then 30kg @ 1 set (8) ~ all i can fit on my quad extension with the max weights i have

Upright rows; 9.5kg with db @ 5 sets (12,10,8,8,8)

DB rows; 15kg with db @ 1 set (8) then 12kg with db @ 1 set (10) then 9.5kg with db @ 3 sets (12,10,8)

Third day = shoulders/bi's

Exercises:

Preacher pad curls; 20kg with curl bar @ 5 sets (12,10,8,7,8)

Shoulder press (2 x dbs); 9.5kg with db @ 1 set (10) then 7kg with db @ 4 sets (12,10,8,8)

'21'; 20kg with curl bar @ 3 sets (21,21,21)

DB front raise; 7.5kg with db @ 3 sets (8,7,6 - per arm)

DB side raise; 7kg with db @ 3 sets (8,7,8 - per arm)

'21'; 17kg with curl bar @ 3 sets (21,21,21)

Preacher pad curls; 17kg with curl bar @ 1 set (15)


My average daily diet while working 6 days per week is:

Breakfast: shake (1 cup full cream milk) and bowl of toasted muesli, 9 grain cereal or 2 x Weetbix with sliced banana on top)

Tea break: salad sandwich with low-fat mayo, vege soy slice, non-rennet cheese, capsicum (or tomatoes sometimes) rocket salad or similar, covered slightly with southwest dressing, 1 muesli bar (healthy kind) fruit salad pack or fresh fruit

Lunch, another salad sandwich as previously listed, 1 piece of fruit (eg. grapes, orange, apple etc)

Pre-workout shake + cereal

Post-workout shake and healthy dinner (last 2 nights i had homemade roasted pumpkin and rocket pizza, and 4 cheeses potato gnocchi with walnuts)


From what i have shown, as per requested, what can you tell me about what i'm doing, whether right or wrong.

Thanks a bunch =)
 
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First you need to do your larger compound movements first, and work larger muscles first. So do all chest work before tri's etc. Direct arm work should be left till last.

I'm personally not keen on doing back/legs in the same day. Both are huge muscle groups. I personally would have legs to their own session. If i were doing a 3 day split i'd do

Shoulders/chest
Back/arms
Legs/abs

You've probably mentioned this, but is your actual goal to build lean muscle? I don't think your diet has high enough protein tbh. The general rule is to have 1g protein per lb of body weight you weigh. Eating roughly 6-8 meals.

That's just a few things from me ;)
 
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