Did my Chest/Bi workout, Tri's are sore?

[BoDEAN]

Trying to figure this out. I am thinking that by me doing my bent-arm dumbbell pullovers on my bench or my straight-arm dumbbell pullovers on my bench, somehow I wasn't working my chest, like the exercise called for, and worked my triceps. Today is my shoulder/tri day, and I am not to happy that my tri's are sore from my chest/bi workout yesterday...

 

[FitnessFrk]

when doing any pressing exercise for chest (target muscle) the synergists used are the triceps brachii and the deltoid, anterior.

that is why your triceps are sore.

you should defintely not train shoulders/triceps the day after chest, at least 48 hours later. or you can change your routine to

chest/triceps- one day

shoulders - another day

some people like to train all 3 in the same training session, IMO that is way to do and hit each muscle effectively with good intensity.

 

[BoDEAN]

Interesting

Right now I am

Day 1 Chest/Bi's
Day 2 Shoulders/Tri's
Day 3 Back/Legs

Hum...........so you think that should be modified to not do damage to myself?

 

[MrMuscle]

the pullovers definately..i do the bent arm dumbbell pullovers for my triceps..they hurt it bad

 

[FitnessFrk]

BoDEAN...not being sure what your ultimate goals are but it is impossible to properly and effectively train the 2 biggest bodyparts back/legs toghether.

I suggest:

Day 1 Chest/Bi's
Day 2 Legs
Day 3 Off
Day 4 Shoulders/Tri's
Day 5 Back
Day 6 Off
Day 7 Off or repeat cycle

 

[cure]

Hey BoDean, i believe your split is not giving you enough time to rest the appropriate muscle properly. I would do a split like FitnessFrk pointed out or if you only have 3 days to train i would use the split i'm using now.

Monday - Chest, Shoulders, Tri
Tuesday - Off
Wednesday - Back, Biceps, abs
Thrusday - Off
Friday - Legs(hams, quads, claves), abs
Weekends - Off or Cardio

 

[cure]

By working your chest first on the first day, you pre-exaust your shoulders and triceps, so once you get to working them out they are already warmed up, so any workout you do for them you really feel the burn.

 

[Godly1]

what's up with all the off days guys? doesn't anyone workout every day? i go 6 days a week and take sunday off to play football with the boys. but that's just me.(funny thing is that that sunday football game tires me out more than anything else)

 

[Godly1]

bodean, aren't you new at this? if you are, just remember to keep training even if you're sore. just don't train to the point that you're causing yourself more pain.

 

[FitnessFrk]

off days are for muslce recovery and to allow the body to rebuild ATP stores. heavy workouts from legs and back can reduce ATP levels by 60%. depending on ones diet it can take anywhere from 48-72 hours for ATP stores to reach 100% again. with out sufficient ATP it is hard to have very productive training sessions.