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Am I "normal" sore, or did I push myself too hard or injure myself while working out?
The last time I worked out (continuously) was freshman year of high school. I just did my first REAL workout (freshman in college now) on monday (today is thursday). We did chest and triceps.. 5 sets of bench - 12 reps. My old max for bench was 120, so I did 45lbs - 12 reps. then 85 - 12 reps 95 - 8 reps (couldn't do all 12) then 100 - 3 reps (couldn't do all 12) then 1 rep of 110lbs (couldn't do more than that. Followed by 10 reps of 80lbs (just to feel good about myself and finish a full set). At the time, I could badly life my arms to push up my glasses because they were so dead.
Now its thursday and my chest is still killing me. It hurts if I lift my elbows and point them upwards.or if I spread my arms like a bird, of if I even touch my chest they begin to hurt.
Did I push myself too hard, or injure myself? I was with a guy who works out a whole lot and he said I had "good form". But is it normal to be this sore for this long?
Note: Im not out of shape. I free run so I'm not a couch potato. I wouldn't say I'm extremely fit, but I would say that I'm fairly in shape. Perhaps not with lifting (as I have discovered).
3 Answers
- 7 years ago
You worked more than usual, but those sort of rep and set ranges are ineffective. You're not going to get strong long term like that - You're killing yourself in the warm up and you're not utilising your full potential.
I would suggest you do 5x5.
Let's say your bench rep is 120 for 1 rep.
I would suggest, you bench 100lbs\45kg for 5 reps and 5 sets. It's important you take 3 minutes rest inbetween sets, or you won't be able to do it. Do not adjust the weight or do more than 5 reps or sets.
You're supposed to finish and feel like you have "gas in the tank" to do more.
Then the next time, you add 5lbs\2.5kg to the bar and repeat. That's 1.25kg each side, so you'll bench 47.5kg for 5 reps.
Keep going like that. You'll be repping 50kg-55kg or 5 reps by the end of the month.
With this method you add 2.5kg a week\10kg a month to your 5 rep max, which dose add up over time.
I'd suggest you look up the proper 5x5 program, the volume and intensity is spot on.
- Canadian_EmpireLv 47 years ago
Yes you pushed yourself to hard. 5x12 is ridiculous, even for experienced lifters. Get a program that works. 5x5 is very common and more than enough to make decent size and strength gains. Why you would even think of lifting that heavy that many times is beyond me, it's been at least 5 years since your last workout, and even then your max wasn't that impressive. Cardio fitness which you indicate you have, has nothing to do with weight lifting. Take some time to heal. During this time do proper research. Find a beginner routine you like (don't make one up, find one. You aren't experienced enough to make a routine that is going to work) and learn how to properly lift.
- Anonymous7 years ago
You OBVIOUSLY pushed yourself too hard. You don't just willy nilly start a workout regime like that unless you are already in shape. I don't care who you are or how young you are.
