Chest Routine Changes

[Mindwraith]

I did my chest/tri's yesterday, and unlike the last 3 weeks or so I'm not as sore as I usually am, and I can only assume this means I've adapted already. Can anyone make a recommendation on changes to the routine so that I can keep growing? The only difference is I've gotten up to 75 lb dumbells from starting at 60's on incline.

Dumbell press incline 5x5 (first 2 sets 3 minute rest then 30 sec rest) 75 lb dumbells
Dumbell press flat 5x5 (same as above)
Dumbell fly's incline 5x5 (60 lb dumbells up from 55) 30-45 sec rest
Pushups - 35-8-6-5-4

Tri's
Close grip barbell press for tri's (lbs in plates) 40x8 45x8 50x8 55x8
dips 10-8-5-3-2

Oh keep in mind I'm using dumbells on press due to the lack of a partner/spotter. So I'm kinda stuck with them in most cases.

 

[gymtime]

Three weeks is not very long on one routine. Dont worry about soreness so much. Change up when you hit a wall with your weight amounts. I'd say as long as you keep adding weight, keep doing what you're doing.

 

[Mindwraith]

Ah, ok, strangely I tend to look forward to that soreness lol. I'll keep it up for another 3 weeks then and see.

 

[gymtime]

Very good. Just remember to keep challenging yourself on your weights, and that soreness will come back no problem.

 

[Lift Chief]

Delayed onset muscle soreness does not necessarily indicate that your muscles are growing. You don't need to be sore to grow... in fact some say it may be a sign of slight overtraining... i'm not sure about that though.

 

[TheOak84]

um....use more weight...