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Question about upper arm soreness after chest and tri workout
Posted on 5/5/18 at 3:36 pm
Posted on 5/5/18 at 3:36 pm
Went to the gym after a 2 year hiatus today and clearly I knew I'd be sore, but I have concerns about the location of the soreness. Main area is sorta mid shoulders down to mid of biceps on the inner side of arms. I'm thinking I didn't contract enough on chest exercises or I just had bad form after such a long break. Hurts mainly when I try and raise arms above my head.
For reference, workout was as follows:
4 Sets and 10 Reps each:
Bench Press
Incline Press
Decline Press
Chest Flyes
Kickbacks
Dips
Skull Crushers
Thoughts?
For reference, workout was as follows:
4 Sets and 10 Reps each:
Bench Press
Incline Press
Decline Press
Chest Flyes
Kickbacks
Dips
Skull Crushers
Thoughts?
Posted on 5/5/18 at 5:22 pm to dualed
Are you having pain or soreness? Bc there is a difference
Posted on 5/5/18 at 5:22 pm to dualed
quote:
Went to the gym after a 2 year hiatus
quote:
4 Sets and 10 Reps each:
Bench Press
Incline Press
Decline Press
Chest Flyes
quote:
Thoughts?
You crazy man
Posted on 5/5/18 at 6:01 pm to Jizzamo311
Soreness not pain. Doesn't hurt at rest, just when I move. And it's in the muscles not joints. It's just been so long that I don't recall hurting in that specific area. My actual pecs aren't really hurting though. Idk, I'm thinking maybe I had to compensate with my arms because I went too hard the first time and my mind-muscle connection wasn't working right.
Posted on 5/5/18 at 6:05 pm to dualed
Dude
Lay off the volume reduce by half 2x10 is adequate for the next 8-10 weeks
Lay off the volume reduce by half 2x10 is adequate for the next 8-10 weeks
Posted on 5/5/18 at 6:07 pm to dualed
Also you don’t need that much tricep work either considering your current routine
Posted on 5/5/18 at 6:07 pm to lsucoonass
Yeah I guess I was a little too anxious.
Posted on 5/5/18 at 6:18 pm to dualed
So I haven't drank in 2 years. Last night I hit the pub for happy hour. Co-worker starts buying rounds of shots and next thing you know I'm closing the place down. Wonder why I'm hungover. Was it the fireball or those Irish car bombs?
Posted on 5/5/18 at 7:23 pm to dualed
Keep in mind your nervous system adapts first then later on will come muscle size
Your muscle fibers but more specifically the neurons just aren’t efficient at this moment so it’ll take longer to recover for right now
Reduce volume, focus on the biomechanics stretch and foam roll or lacrosse ball to smash the myofascial tissue
And yes I haven’t had consistent workouts either in 4 years and am fat. But it’s starting to come off now
Your muscle fibers but more specifically the neurons just aren’t efficient at this moment so it’ll take longer to recover for right now
Reduce volume, focus on the biomechanics stretch and foam roll or lacrosse ball to smash the myofascial tissue
And yes I haven’t had consistent workouts either in 4 years and am fat. But it’s starting to come off now
This post was edited on 5/6/18 at 1:01 pm
Posted on 5/6/18 at 2:14 pm to lsucoonass
It's all good now fellas. I have "good" soreness today and feel it in my chest so I feel better about everything.
Posted on 5/6/18 at 4:56 pm to Powerman
quote:
quote:
Went to the gym after a 2 year hiatus
quote:
4 Sets and 10 Reps each:
Bench Press
Incline Press
Decline Press
Chest Flyes
quote:
Thoughts?
quote:
You crazy man
Posted on 5/6/18 at 5:13 pm to dualed
You did a ton of volume on the same muscle groups using four exercises. I’d be sore too. IMO, that’s too much volume. You do what you want, but that’s too much volume for my taste.
Posted on 5/6/18 at 6:38 pm to DeafJam73
I can only assume he is fairly young
I'm 37 and if I did that after a 2 year haitus I'd be suffering 3 or 4 days later
I'm 37 and if I did that after a 2 year haitus I'd be suffering 3 or 4 days later
Posted on 5/6/18 at 10:47 pm to Powerman
I’m 26 and would be sore. I like volume, but that’s too much.
Posted on 5/8/18 at 7:16 am to dualed
I know this isn't the point of your post but it blows me away that people still do things like "chest and tricep day." Do you really need to specifically work on your triceps? There are so many more functional ways to get stronger and more fit than spending 20 or 30 minutes of your day isolating your triceps
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