Increased soreness after workout

[BobCW]

Hello all,

I've done my split twice now and my chest and triceps have gotten sore after hitting them. The only time I have gotten really sore is on chest days

My split is chest tris, back bis legs shoulders with a day of rest between each.

I've been using No explode (BSN) and just stopped. I also switched my chest workout from benching- pryamiding up to 3 sets of 3 at 95%

to 3 sets of 6 at 75-80% and then speed or partials for 3 sets.

I don't understnad the soreness because both routines were to failure.

Any explanation for this?

my diet hasn't changed much
protein is down 10-15 grams and calories down 500. could not enough food explain it?

 

[wolfman87]

after doing the same routine for a while your muscles adapt to it and stop getting (as) sore. when you change routines they're sort of caught off guard and have to adapt again. this helps you get bigger/stronger. i've found that after switching back to an old routine(i get more sore again too) i'm usually stronger at it than before. thats just me, my friend has to keep up with a routine before he starts to notice anything... idk. switching it up is always a good idea tho.

 

[NJL52]

You work upperbody three times lower body one time. That's a poor split. Do yourself a favor and do a standard routine, they are 99% of the time better then any self made routine.

Also, soreness means you have done damage to the muscle. When muscle is built, it is built in response to tears caused by usage. The more work you do, the more you tear your muscle.

Certain amount of damage is good and is required to build muscle. But (there are arguements for and against this) my preference is to not get sore.

I prefer doing full body routines every other day. IE benching 3 times every 6 days. The damage is mostly healed by the next routine and I'm always stronger.