Muscle still sore...

[SuperLift]

Im just curious if this happens to most people? I usually workout my chest on monday and it will generally still be sore on friday/saturday.. I know this is usually a sign of overtraining...correct ?

I don't think that I over due my chest. I have been lifting for about 3 years and it's been like this pretty much the whole time.

This is an avg chest routine for me..

4 sets flat bench
4 sets incline
3 sets decline flyes
3 sets dips

I also know that your diet can have an affect... I eat around 4k calories, mostly clean..(eat out maybe 1-2 times per week) 350g protein 500g carbs 150g fat.. Also 1-2 whey shakes a day, BCAAs. Multi-vit, and about 10g Glutamine ED.

Is it normal to be sore 5-6 days after?

[Nooomoto]

You could try ditching the decline. It's an absolutely useless exercise.

[SuperLift]

are you saying decline in general is useless or just decline flyes?

[Ronnie Rowland]

It could be from the stretch or that your chest is a weak point and cannot handle the load. Try reducing the sets back to 12 during a reload and around 6 during a deload and you will do much better IMO..

[SuperLift]

deload? So pretty much for the next couple weeks do a "deload" and only do 6 sets? Let me know if this is correct. I will try this.

[TheJuicer]

What i do is decrease the volume. I know that flies really make my chest sore so i drop them for a few weeks.

[Nooomoto]

are you saying decline in general is useless or just decline flyes?

Decline in general is useless.

[vic1778]

Declines are useless.....Those are from the 70's Man.

[SuperLift]

cool thanks/.... I just took a week off from training so Im hoping when I go back ill be refreshed and ready to go!