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Hi, me again :)
Yesterday i went working out, and hit the bench press as main exercise. Did 4 reps of 6-8 with the max weight i can lift 6-8 times.
I was really tired, but today nothing seems to hurt... :unsure:
Where did i go wrong ?
Greets and Respect
It should not be pain it should be mild disconfort.Drop the weight down so you can do 8 good reps for 4 sets....
I would first ask if this was the same routine you've been following for a while and if so I'd recommend changing it up. Change to flat dumbells, increase your reps, increase your volume, change the intensity by pre-exhausting with a flye movement, or anything. Muscles get used to the load if it is the same even if it exhausts you durring the workout.
Also, make sure that during your reps, your really stretching the muscle and moving slowly, using mostly the muscle and not momentum. If you get a good chest muscle stretch each rep, I bet you'll be sore the next day....
I'm gonna backwhat dumbells said and say switch up your routine. I kept flat bench in as my compound movement, and changed my other 2 exercises (isolation movements)... worked for me.
I use that setup until I'm not that sore anymore, then I know its time to switch it up again.